Bones are constantly rebuilding themselves. Your body gets rid of old, worn-out bone and replaces it with new bone.
When you're young, your body makes new bone faster than it breaks down old bone. The result is an increase in bone mass. After the early 20s, this process slows down. Most people reach their peak bone mass by age 30.
After that, bone mass is lost faster than it's created. That's because old bone breaks down faster than it can be replaced by new bone. This is what causes osteoporosis.
Osteoporosis causes bones to become weaker, brittle and more likely to break. It affects about 54 million people in the U.S. Women are 4 times more likely to develop it than men.
But here's the thing: Osteoporosis doesn't have to be a part of getting older. It's a preventable disease — and it's never too late to make bone health a priority.
Here's what Mayo Clinic experts want you to know about osteoporosis.
Your choices can affect some of your risk
There are some risk factors you can't change, like:
- Your age. The older you get, the higher your risk.
- A family history of broken bones or osteoporosis.
- Being of white or Asian descent.
- Hormone problems, like too much thyroid hormone, too little estrogen in women or too little testosterone in men.
- A small body frame.
And there are some risk factors you do have some control over. These include:
- Not getting enough calcium and vitamin D.
- Not being physically active.
- Using tobacco products.
- Drinking too much alcohol.
- Long-term use of certain medicines, like corticosteroids, proton pump inhibitors and medicines for epilepsy.
There usually aren't any symptoms
Most people don't know they have osteoporosis until they break a bone, usually from a minor injury like a fall. Osteoporosis fractures most often happen in the spine, hip and wrist.
As osteoporosis progresses, symptoms can include:
- A hunched posture.
- Back pain.
- Loss of height of more than 1 inch.
What you put on your plate is important
Good nutrition is an important part of bone health. Foods that include calcium and vitamin D are key.
Foods with higher levels of calcium include:
- Low-fat dairy products.
- Dark green leafy vegetables, like spinach or kale.
- Canned salmon or sardines with bones.
- Soy products, like tofu.
- Calcium-fortified cereals and orange juice.
Vitamin D is another important nutrient your body needs for strong bones. It's found in:
- Cod liver oil.
- Trout.
- Salmon.
- Mushrooms.
- Milk and cereals that have been fortified with vitamin D.
Your body also can get vitamin D by spending time in sunlight.
If you think you might not be getting enough calcium or vitamin D, talk to your healthcare team about taking a supplement.
It's never too early — or too late — to start exercising
Exercise can boost your bone health no matter when you start. It builds stronger bones and muscles, slows down bone loss and improves balance. There are 2 types of exercises that are best for bone health:
- Strength training, like using exercise machines or working with resistance bands, helps strengthen muscles and bones in your arms and upper spine.
- Weight-bearing exercises, like walking or climbing the stairs, strengthen the bones and muscles in your legs, hips and lower spine.
Unsure about how to get started? Talk to your healthcare team for guidelines and ideas.
Don't forget to dance!
If you have osteoporosis, you have a higher risk of breaking a bone if you fall. But there are several easy strategies that can help keep you safe and healthy.
Here are 5 tips for fall prevention:
- Balance training. Exercises like tai chi and dancing can help with your stability. So can simple things like walking on your toes or balancing on one foot.
- Sensible shoes. Skip the flip-flops and slippers and opt for well-fitting shoes that are supportive and have nonskid soles.
- Removing home hazards. Get rid of loose rugs, keep your walkways clear, and use nonslip mats in your bath or shower.
- Good lighting. Turn on the lights when you use the stairs. Put nightlights in your bathroom, bedroom and hallway. Keep a lamp within easy reach of your bed.
- Assistive devices. If you feel unsteady, use a cane or walker to keep your balance when you're on the move.
Medicine can help
There are prescription medicines that can help treat osteoporosis. Some of them can slow bone loss, and some of them help rebuild bone.
Medicines that slow down bone loss include:
- Bisphosphonates.
- Denosumab.
- Estrogen and medicines that act like estrogen.
Medicines that help rebuild bone include:
- Teriparatide.
- Abaloparatide.
- Romosozumab.
Osteoporosis can seem overwhelming, but it doesn't have to be. Simple steps, like exercise and a nutritious diet, can make a big difference. Talk to your healthcare team about what else you can do to protect your bone health.