4 Steps You Can Take to Help Prevent Osteoporosis

Osteoporosis is sometimes referred to as the “silent disease” because it can progress without symptoms until a bone eventually breaks. The facts are that one out of every three women, as well as one out of every five men over the age of 50, has osteoporosis. 

But here’s the good news: You have the power to take proactive steps today to help protect your bone health for years to come. 

At Pacific Rheumatology Medical Center, Behnam Khaleghi, MD, a board-certified rheumatologist, can guide you through the steps to prevent osteoporosis, no matter your age.

1. Add more calcium and vitamin D to your diet

Your bones need the right nutrients to stay strong, and calcium and vitamin D are at the top of the list.

Calcium is the main building block of bone tissue, and adult men and women typically need around 1,000 mg of calcium daily. This number jumps to 1,200 mg for women over 50 and men over 70.

You can get calcium from dairy products like milk, yogurt, and cheese, as well as leafy greens, canned fish (with the bones), almonds, and calcium-fortified foods like tofu, orange juice, and breakfast cereals.

But calcium doesn’t work alone; your body needs vitamin D to absorb it efficiently. Vitamin D can come from sun exposure, but many people don’t get enough. Even though Laguna Hills, California, is sunny, you still might not get enough vitamin D if you use sunscreen regularly or spend a lot of time inside. 

Aim for 600 to 800 IU of vitamin D per day through food —  vitamin D-rich foods include fatty fish like salmon, trout, tuna, and mackerel — or a supplement (if advised to do so by Dr. Khaleghi).

2. Get moving with weight-bearing exercise

Exercise does more than just keep you fit — it helps you maintain and improve bone density.

Weight-bearing and resistance exercises put healthy stress on your bones and encourage them to grow stronger. Walking, jogging, dancing, climbing stairs, and lifting weights are all great options. 

Even yoga and tai chi can improve balance and help reduce the risk of falls, which is especially important as you age.

You don’t have to spend hours at the gym — all you need is 30 minutes of weight-bearing activity most days of the week. If you’re new to exercise or have joint concerns, our team at Pacific Rheumatology can help you create a safe, personalized plan.

3. Cut out tobacco and alcohol

Smoking and excessive alcohol consumption can seriously weaken your bones.

Tobacco hurts your bones in two ways:

• It obstructs your body’s ability to absorb calcium 
• It slows the production of cells that build bone (called osteoblasts)

If you smoke, quitting is one of the best things you can do, not just for your bones, but for your overall health.

Alcohol, especially when consumed in large amounts, can also disrupt calcium balance and increase your risk of falls. Keep your alcohol intake to a moderate level — no more than one drink per day for women and two for men.

If you need support in making these lifestyle changes, we’re here to help with tools and resources to make the transition easier and more sustainable.

4. Know your risk factors

Osteoporosis can affect anyone, but some people have a greater risk than others. Women, especially after menopause, are at higher risk due to lower estrogen levels, which protect bone. 

Other risk factors include:

• Family history of osteoporosis
• History of fractures
• Low body weight
• Certain medications (like corticosteroids)
• Medical conditions like rheumatoid arthritis or thyroid disorders

If you fall into any of these categories — or if you’re over 65 — Dr. Khaleghi may recommend bone density screening. 

Screening itself can’t prevent osteoporosis, but it gives you the knowledge you need to make proactive changes, like adjusting your diet or taking supplements, to protect your bone health.

How we help here at Pacific Rheumatology Medical Center 

If you've already been diagnosed with osteoporosis, you aren’t alone and don’t have to manage it on your own either. At Pacific Rheumatology Medical Center, we create personalized treatment plans designed to prevent further bone loss, reduce your risk of fractures, and improve your bone density.

Your treatment plan may include calcium and vitamin D supplements, targeted lifestyle recommendations, medications such as oral bisphosphonates, or injections like Reclast®. 

We also specialize in treating rheumatoid arthritis (RA), which is not only a painful autoimmune condition but also a significant risk factor for developing osteoporosis. By managing your RA symptoms effectively, you help reduce inflammation that can accelerate bone loss.

If you’re ready to take charge of your bone health or want to know more about your risk, schedule a consultation with Pacific Rheumatology Medical Center. You can call our Laguna Hills, California, office or simply request an appointment online.