The Silent Thief: Building Stronger Bones at Any Age
Your bones are alive—constantly breaking down and rebuilding in a process called remodeling. When you're young, your body builds bone faster than it breaks it down. But around age 30, this balance shifts. Without intervention, bones gradually become thinner, weaker, and more fragile—a condition called osteoporosis.
Osteoporosis is called the "silent disease" because bone loss occurs without symptoms. Many people don't know they have it until a bone breaks—often from a minor fall or even a sneeze. Each year, osteoporosis causes more than 2 million fractures in the United States, leading to pain, disability, loss of independence, and increased mortality.
The good news: osteoporosis is preventable, treatable, and it's never too late to take action.
Understanding Bone Health
Bone is living tissue made primarily of collagen (a protein providing flexibility) and calcium phosphate (a mineral providing strength). Throughout life, old bone is constantly removed (resorption) and new bone is formed.
- Childhood through early adulthood: Bone formation exceeds resorption; bones grow larger and denser
- Peak bone mass (around age 30): Maximum bone density achieved
- After 30: Resorption gradually exceeds formation; bone density declines
- Menopause: Estrogen loss accelerates bone loss in women
- Later years: Continued decline without intervention
The stronger your bones at peak bone mass, the more you can afford to lose before osteoporosis develops.
Who Is at Risk?
Several factors increase osteoporosis risk:
Non-Modifiable Risk Factors
- Age: Risk increases with age
- Sex: Women are 4 times more likely to develop osteoporosis
- Family history: Parental hip fracture increases your risk
- Body frame: Small, thin-boned individuals have less bone to lose
- Ethnicity: White and Asian women have highest risk
- Early menopause: Before age 45, or surgical menopause
Modifiable Risk Factors
- Low calcium and vitamin D intake
- Sedentary lifestyle
- Smoking
- Excessive alcohol (more than 2 drinks daily)
- Low body weight
Medical Conditions and Medications
- Rheumatoid arthritis
- Inflammatory bowel disease
- Celiac disease
- Hyperthyroidism
- Long-term corticosteroid use (prednisone)
- Some cancer treatments
- Certain seizure medications
- Proton pump inhibitors (long-term use)
Recognizing Osteoporosis
Osteoporosis typically has no symptoms until a fracture occurs. Warning signs may include:
- Height loss (more than 1.5 inches)
- Stooped or hunched posture (kyphosis)
- Back pain (may indicate vertebral fracture)
- A fracture from minor trauma
By the time these signs appear, significant bone loss has already occurred.
Bone Density Testing
A DEXA scan (dual-energy X-ray absorptiometry) measures bone mineral density and is the standard test for diagnosing osteoporosis. The test is:
- Quick (10-15 minutes)
- Painless
- Uses minimal radiation
Results are reported as a T-score:
| T-Score | Interpretation | |---------|----------------| | -1.0 and above | Normal bone density | | -1.0 to -2.5 | Low bone mass (osteopenia) | | -2.5 and below | Osteoporosis |
Who Should Be Tested?
- All women 65 and older
- All men 70 and older
- Postmenopausal women under 65 with risk factors
- Men 50-69 with risk factors
- Anyone who has had a fragility fracture
- Anyone taking medications affecting bone
Building Stronger Bones: Nutrition
Calcium
Calcium is the primary mineral in bones. Your body can't make it, so you must get it from food or supplements.
Daily calcium needs:
- Women 50 and under: 1,000 mg
- Women over 50: 1,200 mg
- Men 70 and under: 1,000 mg
- Men over 70: 1,200 mg
Best food sources:
- Dairy products (milk, yogurt, cheese)
- Calcium-fortified foods (orange juice, cereals, plant milks)
- Sardines and canned salmon (with bones)
- Leafy greens (kale, bok choy—not spinach, which has poor absorption)
- Tofu made with calcium sulfate
If you need supplements:
- Calcium carbonate: Take with food; most calcium per pill
- Calcium citrate: Can take without food; better for those with low stomach acid
- Don't exceed 500-600 mg per dose (better absorption)
- Don't exceed 2,000 mg total daily (including food)
Vitamin D
Vitamin D is essential for calcium absorption. Without adequate vitamin D, you could take all the calcium in the world and still have weak bones.
Daily vitamin D needs:
- Adults under 70: 600-800 IU
- Adults over 70: 800-1,000 IU
- Many experts recommend 1,000-2,000 IU for optimal bone health
Sources:
- Sunlight (but sunscreen, which you should use, blocks vitamin D production)
- Fatty fish (salmon, mackerel, sardines)
- Fortified foods (milk, cereals, orange juice)
- Supplements (vitamin D3 is preferred)
Despite living in sunny Florida, many residents are vitamin D deficient—often because we stay indoors or use sun protection.
Other Important Nutrients
- Protein: Necessary for bone structure; get adequate but not excessive amounts
- Magnesium: Found in nuts, seeds, whole grains, leafy greens
- Vitamin K: Found in leafy greens; helps with bone metabolism
- Vitamin C: Important for collagen formation
Building Stronger Bones: Exercise
Exercise is crucial for bone health at every age. The right types of exercise stimulate bone formation and slow bone loss.
Weight-Bearing Exercise
Activities where you work against gravity while staying upright:
- Walking and hiking
- Jogging and running
- Dancing
- Stair climbing
- Tennis, pickleball, other racquet sports
These activities stress bones in beneficial ways, signaling the body to strengthen them.
Resistance Training
Exercises using weights, bands, or body weight:
- Free weights or weight machines
- Resistance bands
- Push-ups, squats, lunges
Strength training not only builds bone but also builds muscle, which protects against falls.
Balance and Flexibility
Critical for preventing falls:
- Tai chi (excellent evidence for fall prevention)
- Yoga
- Balance exercises (standing on one foot, heel-to-toe walking)
Exercise Guidelines for Bone Health
- 30 minutes of weight-bearing exercise most days
- Strength training 2-3 times per week
- Balance exercises daily, especially if at fall risk
- Start slowly and progress gradually
- Consult your doctor before starting if you have osteoporosis or other health conditions
Lifestyle Factors
Don't Smoke
Smoking accelerates bone loss and doubles fracture risk. Quitting at any age helps protect your bones.
Limit Alcohol
More than 2 drinks daily increases bone loss and fall risk. Moderate or eliminate alcohol consumption.
Prevent Falls
Most osteoporotic fractures result from falls. Reduce your risk:
- Remove tripping hazards at home
- Ensure adequate lighting
- Use handrails on stairs
- Wear sturdy, non-slip shoes
- Have vision checked regularly
- Review medications that cause dizziness
- Consider a cane or walker if needed
Medication Options
When lifestyle measures aren't enough, medications can help:
Bisphosphonates
Most commonly prescribed; slow bone breakdown:
- Alendronate (Fosamax)
- Risedronate (Actonel)
- Ibandronate (Boniva)
- Zoledronic acid (Reclast)—annual IV infusion
Other Medications
- Denosumab (Prolia): Injection every 6 months
- Raloxifene (Evista): Selective estrogen receptor modulator for women
- Teriparatide (Forteo) and Abaloparatide (Tymlos): Build new bone; for severe osteoporosis
- Romosozumab (Evenity): Newest option; builds bone and reduces breakdown
Your doctor will recommend the best option based on your specific situation, fracture risk, and other health factors.
It's Never Too Late
Whether you're 40 and want to maximize bone mass, 60 and concerned about osteopenia, or 75 and managing osteoporosis—there are steps you can take to protect your bones.
- Get adequate calcium and vitamin D
- Exercise regularly with weight-bearing and resistance activities
- Don't smoke and limit alcohol
- Prevent falls
- Get a bone density test if appropriate
- Take medication if recommended
Strong bones support an active, independent life. Start building them today, regardless of your age.
If you're concerned about your bone health or have risk factors for osteoporosis, schedule an appointment. We can assess your risk, recommend appropriate testing, and develop a plan to keep your bones strong for years to come.
