Each year on October 20th, World Osteoporosis Day serves as a global reminder to take proactive steps for lifelong bone health. Osteoporosis is often called the “silent disease” because it develops without symptoms until a fracture occurs. Globally, 1 in 3 women and 1 in 5 men over age 50 will suffer an osteoporotic fracture in their lifetime, a serious event that can affect mobility and independence. The good news? With the right habits, osteoporosis can often be prevented or managed effectively.
At Prima CARE, we specialize in dermatology, but we also recognize that true wellness goes beyond skin health. That’s why we actively support whole-body wellness initiatives, including bone health education and prevention in Southeastern Massachusetts. By taking a proactive approach, patients can lower their risk of serious complications and maintain long-term quality of life.
In this article, we’ll take a closer look at why bone health is so important, how conditions like osteoporosis develop, and the practical steps you can take now to protect your bones as you age.
1. Prioritize Calcium and Vitamin D Intake
Calcium and vitamin D are the building blocks of strong bones. Calcium supports bone structure, while vitamin D improves calcium absorption and bone growth. Without enough of these nutrients, bones can become brittle and more prone to fractures.
- Calcium sources: Dairy products, leafy greens, almonds, and calcium-fortified foods.
- Vitamin D sources: Sunlight, fatty fish, fortified dairy and cereals, or supplements when needed.
Adults over 50 typically need 1,200 mg of calcium and 800–1000 IU of vitamin D daily. Speak with your provider before starting supplements to ensure the right balance.
2. Engage in Weight-Bearing Exercises
Physical activity, particularly weight-bearing and resistance exercises, helps build and maintain bone density. These movements stimulate bone-forming cells and improve balance, reducing fall risk.
Effective activities include:
- Brisk walking, hiking, or dancing
- Strength training (e.g., lifting weights)
- Yoga or tai chi for balance and flexibility
Aim for at least 30 minutes of exercise most days of the week. Regular movement is a key part of osteoporosis prevention.
3. Get Regular Bone Density Screenings
Osteoporosis can progress without symptoms, which is why screening is essential. A bone mineral density (BMD) test utilizes low-dose X-rays to assess bone strength and detect early signs of bone loss.
The U.S. Preventive Services Task Force recommends:
- Women aged 65 and older should be screened regularly
- Postmenopausal women under 65 with risk factors (like low body weight or family history) also get tested
Early detection helps providers tailor treatments or preventive plans before a fracture occurs.
4. Adopt Bone-Friendly Lifestyle Habits
Your daily habits directly impact bone health. Small changes can make a significant difference in the long run:
- Quit smoking: Tobacco use weakens bones and slows healing.
- Limit alcohol: More than 2 drinks per day increases risk of falls and bone loss.
- Maintain a healthy weight: Being underweight can lead to bone loss, while excess weight may increase fracture risk during falls.
- Watch your medications: Long-term use of corticosteroids or certain anti-seizure meds may affect bone density.
Talk to your provider about lifestyle factors that might be affecting your bone health.
5. Access Local Resources in Fall River, MA
Protecting your bones isn’t something you have to do alone. At Prima CARE in Fall River, MA, our team provides guidance tailored to your age, health history, and lifestyle. From nutrition counseling to diagnostic testing, we help you take proactive steps toward bone health.
Community programs, such as local fitness classes and senior wellness initiatives, also offer opportunities to stay active and supported. Combining medical care with community resources ensures a comprehensive approach to how to prevent osteoporosis.
Stay Strong: Take Charge of Your Bone Health Today
Osteoporosis doesn't have to be a part of the aging process. With knowledge, early detection, and consistent care, you can improve bone density and lower your fracture risk. World Osteoporosis Day is the perfect time to begin your journey toward stronger bones and a healthier future. At Prima CARE in Fall River, MA, our Endocrinology specialists provide expert care for osteoporosis and related conditions, while our state-of-the-art facility offers bone density testing to detect bone loss early. Together, we help you build a personalized prevention or treatment plan that supports lifelong bone health.
Speak to your Primary Care Provider about a referral, or call us directly at (508) 676-3292 to learn more about protecting your bones with Prima CARE.
Frequently Asked Questions
What is osteoporosis?
A condition where bones become weak and brittle, increasing fracture risk.
How can I improve bone density naturally?
Eat calcium-rich foods, get vitamin D, exercise regularly, and avoid smoking or excessive alcohol.
Who is most at risk for osteoporosis?
Postmenopausal women, older adults, people with a family history, and those with low body weight.
Is osteoporosis preventable?
Yes, many cases can be prevented through lifestyle changes and early screenings.
When should I get a bone density test?
Women over 65 or younger with risk factors should talk to their provider about screening.
