Osteoporosis Prevention

Your Complete Guide to Strong Bones

Understanding Bone Health

Osteoporosis causes bones to become weak and brittle, so fragile that a fall or even mild stresses can cause fractures. The good news: osteoporosis is preventable and treatable. Building strong bones during youth and maintaining bone health throughout adulthood significantly reduces fracture risk.

Bone is living tissue that constantly breaks down and rebuilds. After age 30, breakdown exceeds formation—making prevention crucial.

Bone Health Essentials

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Common Symptoms

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Warning Signs (Seek Care)

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Treatment Options (When Diagnosed)

Medications

Bisphosphonates, denosumab, hormone therapy, others. Your doctor chooses based on your specific situation.

Optimized Nutrition

Ensure adequate calcium, vitamin D, and protein. Some may need higher amounts with osteoporosis.

Targeted Exercise

Physical therapy can prescribe exercises specifically for bone building and fall prevention.

Fall Prevention Strategies

Building Stronger Bones

Get Enough Calcium

Dairy, leafy greens, fortified foods. Supplements if dietary intake insufficient. Spread intake throughout day for best absorption.

Optimize Vitamin D

Sunlight, fatty fish, fortified foods. Many need supplements. Ask your doctor to check your vitamin D level.

Exercise Regularly

Weight-bearing activities (walking, jogging) and resistance training (weights) build bone density. Aim for 30 minutes most days.

Avoid Bone Harmers

Quit smoking. Limit alcohol to 1 drink daily for women, 2 for men. Some medications affect bones—ask your doctor.

Prevent Falls

Remove home hazards, improve lighting, balance exercises, review medications that cause dizziness, vision check annually.

Get Screened

Bone density test at age 65 for women, 70 for men. Earlier if risk factors. Discuss frequency with your doctor.

Osteoporosis Facts

54M

Americans have osteoporosis or low bone mass

1 in 2

Women over 50 will break a bone due to osteoporosis

Break

A fracture can be life-changing—20% die within 1 year of hip fracture

Frequently Asked Questions

Track Your Bone Health with WellAlly

Monitor bone density, supplements, and share with your doctor