Smart Ways to Prevent Osteoporosis and Protect Your Bones

Half of women will break a bone due to osteoporosis, a disease that makes bones weak and prone to breaking. Your risk level may be higher than you realize, so it makes sense to start proactive, bone-strengthening steps now.

At Pacific Rheumatology Medical Center, our experienced board-certified rheumatologist, Dr. Behnam Khaleghi, is a warm, compassionate expert specializing in osteoporosis and its associated conditions.

It's one of the most common conditions we see, particularly among women over 50. As a rheumatic disease expert, Dr. Khaleghi often treats rheumatoid arthritis — and up to half of people with the condition also develop osteoporosis.

Although the statistics are scary-sounding, it's important to know that you have a lot more control than you may think. This month, our blog focuses on what you can do, starting right now, to keep your bones healthy and prevent the disease.

Build a strong foundation early

Osteoporosis is often called a “silent disease” because bone loss occurs gradually and without obvious symptoms — that is, until a fracture happens.

Your bones reach their peak density in your 20s, so it’s important to lay the groundwork for strong bones early in life if possible. But, even if you're well beyond young adulthood and into your senior years, it's never too late to make a difference.

One of the best steps to preserve the bone you have and guard against future loss is weight-bearing exercises such as walking, dancing, or light strength training.

These exercises stimulate bone renewal by placing healthy stress on the skeleton. Even small daily movements like climbing stairs or taking short, brisk walks can help your bones stay strong.

The benefits are particularly strong if you're in a high-risk group. For example, a longitudinal study found that postmenopausal women who engaged in regular weight-bearing exercise had a significantly lower risk of developing osteoporosis.

Eat for bone health

Calcium is crucial for building bones and keeping them strong, while vitamin D promotes absorption of the calcium you take in. Together, they form the foundation of healthy bones.

Most people get adequate calcium and vitamin D from their diet and sun exposure, but you do need to be extra-mindful to ensure you get enough of these nutrients.

Calcium comes from dairy products, leafy greens, fortified cereals, and certain fish such as salmon. You absorb vitamin D from the sun, and it's also in fortified foods.

Dr. Khaleghi also encourages patients to eat a balanced diet rich in magnesium, vitamin K, and omega-3 fatty acids, all of which support bone strength and reduce inflammation. Limiting processed foods, caffeine, and excess salt can also help reduce calcium loss.

Take supplements (if you're deficient or at risk)

Although most people get adequate calcium and vitamin D through their diet and sun exposure, some people experience nutrient deficiencies that can increase their risk of osteoporosis.

The daily requirements for these nutrients are:

Calcium

The daily requirement for women 50 and under is 1000 mg of calcium daily, rising to 1200 mg at 51 and older. For men, it's 1000 mg at 70 and younger, and 1200 mg at 71 and older.

Vitamin D

Men and women under age 50 need 400-800 international units (IU) daily. At 50 and up, you need 800-1000 IU daily.

Depending on your test results, Dr. Khaleghi recommends specific supplementation protocols based on your age, weight, co-occurring conditions, and other individual factors.

In people who lack calcium and vitamin D, supplementation can significantly reduce risk. Many patients who already have osteoporosis take supplements to reduce their risk of bone fractures.

Avoid habits that weaken bones

Smoking and excessive alcohol consumption are two of the biggest lifestyle factors that contribute to osteoporosis. Nicotine disrupts bone-building cells, while heavy alcohol intake can keep you from absorbing calcium and vitamin D.

Cutting back (or even better, quitting) can dramatically improve bone health and overall wellness.

Prioritize hormonal and metabolic balance

Women experience the most rapid bone loss in the years following menopause due to a drop in estrogen levels. Hormonal imbalances in men, such as low testosterone, can also increase osteoporosis risk.

Dr. Khaleghi may recommend lab testing to assess hormonal and metabolic factors that affect bone strength. In some cases, targeted treatment can help restore balance and prevent further bone loss.

If, despite your best efforts, you develop osteoporosis, we can help. Pacific Rheumatology Medical Center offers the most advanced evidence-based treatments for osteoporosis, from lifestyle therapies and supplements to medications that help preserve or rebuild bone, such as Reclast® infusions.

Call our office in Laguna Hills at 707-607-8912 or in Tustin at 714-266-1458 to book your consultation.