Osteoporosis Prevention: Steps to Protect Your Bones at Any Age

An estimated 10 million Americans are living with osteoporosis, while another 44 million have low bone density. Women are at a higher risk of weak bones than men. Strong bones are essential for mobility, balance, and independence throughout life. 

While it’s often associated with aging, bone health is shaped by choices you make at every stage of life. At the OB-GYN practice of Alan B. Patterson, MD, in Coral Springs, Florida, preventive care includes helping women assess their osteoporosis risk and take steps to guard their long-term bone health.

Why women have a higher risk of bone loss

Women start losing bone earlier, and at a faster rate, compared to men. Estrogen plays a vital role in regulating bone health. It slows down the rate that bone is broken down, and supports the process of building new bone. 

At around the age of 50, women’s estrogen significantly declines and bone loss accelerates. Other risk factors include family history, low body weight, smoking, certain medications, and limited physical activity.

Build and maintain bone strength early 

It’s wise to prioritize bone health long before menopause. From childhood to early adulthood, your body builds bone mass, creating a “bone bank” you’ll rely on later in life. Getting regular exercise as part of your daily lifestyle can significantly reduce your fracture risk decades later.

That said, improving bone health isn’t limited to younger years. Even in midlife and beyond, targeted lifestyle changes can slow bone loss and improve skeletal strength.

Nutrition that supports your skeleton

Calcium and vitamin D are foundational bone health nutrients. Calcium provides structure, while vitamin D helps your body absorb it effectively. Dairy products, leafy greens, fortified foods, and certain fish are excellent sources.

Dr. Patterson can help determine whether dietary changes alone are sufficient, or if supplementation is appropriate based on your age, medical history, and lab results.

Move your body with purpose

Weight-bearing and resistance exercises stimulate bone formation and help maintain density. Activities such as walking, dancing, stair climbing, and strength training place “load” on your bones that prompts them to actively remodel themselves, making them stronger.

Regular movement also improves balance and coordination, reducing the risk of falls, which is a major cause of bone fracture injuries in older adults.

Lifestyle habits matter more than you think

Smoking and drinking too much alcohol accelerates bone loss and interferes with your body’s ability to rebuild bone. Managing these habits is one of the most impactful steps you can take for your skeletal health.

For some women, hormone-related changes significantly affect bone density. Dr. Patterson evaluates these factors carefully and discusses appropriate options as needed.

The importance of screening and personalized care

Bone density testing helps identify early bone loss before fractures occur. Dr. Patterson recommends screening based on age, menopause status, and individual risk factors. Early detection allows for timely intervention, which can dramatically reduce your fracture risk.

Osteoporosis prevention works best when it’s personalized. Dr. Patterson takes time to gain insight into your health history, lifestyle, and goals, to ensure his recommendations will be the most effective approach for you.

Protect your bones for the years ahead

Osteoporosis isn’t an inevitable part of aging. With informed choices, proactive screening, and expert guidance, you can preserve bone strength and stay active at every stage of life.

To learn more about osteoporosis prevention or schedule a bone health evaluation, contact the office of Alan B. Patterson, MD, in Coral Springs, Florida. Taking action today can help to keep your bones strong many years to come.