Your bones are easy to take for granted—until they aren’t strong enough to do their job. Every day, they support your movement, protect your organs, and help you stay active. But just like the rest of your body, your bones need consistent care to stay strong. Without the right support, they can gradually lose strength. Over time, this increases the risk of osteoporosis, a condition that makes bones weaker and more likely to break.
The tricky part? Osteoporosis develops quietly, without obvious warning signs, which means many people don’t realize their bones are at risk until a fracture actually happens. The good news is that bone loss isn’t something you simply have to accept. With smart, everyday choices, you can create an osteoporosis prevention plan that protects your bones and supports long-term strength.
- ABOUT OUR EXPERTS: Kathleen Weber, M.D., is a sports medicine physician at Midwest Orthopaedics at Rush in Chicago. Jennifer Pallian, R.D., B.S.C, is a registered dietitian and founder of Foodess.
What Is Osteoporosis and Who Does It Affect?
Osteoporosis is the most common age-related chronic bone disease among older adults. It develops when bones lose density and their internal structure begins to weaken, making them more fragile and likely to fracture. This can happen even from something as simple as a minor fall or everyday movement, says Kathleen Weber, M.D., a sports medicine physician at Midwest Orthopaedics at Rush in Chicago. “As we age, some degree of bone loss is expected, but when bone loss becomes significant, bones become more porous and less able to withstand everyday stress,” Weber explains. As a result, routine activities like bending, lifting, or twisting can make fractures more likely over time.
While anyone can develop osteoporosis, the likelihood increases with age. It’s also influenced by factors such as genetics, hormone levels, lifestyle habits, certain medications, and underlying health conditions, says Jennifer Pallian, R.D., B.S.C., a registered dietitian and founder of Foodess.
Some people, however, are more vulnerable than others. Women are affected more often than men, and typically at a younger age. “Women have a higher risk of osteoporosis for several reasons, but on average, women begin life with smaller, thinner bones and may have a lower peak bone mass compared to men,” says Weber. Menopause is another major factor behind this heightened susceptibility. Because estrogen helps protect bone, the sharp drop in estrogen after menopause can accelerate bone loss, significantly raising the risk of osteoporosis and fractures, she explains.
Read More: Keep Your Bones Strong For Years To Come With These 5 Tips
Still, osteoporosis isn’t just a women’s health issue. Men can develop it, too. This is especially true if they have additional risk factors such as older age, low testosterone, taking certain medications, chronic illnesses, a family history of osteoporosis, or lifestyle habits like smoking and excessive alcohol use, Weber says.
That said, since osteoporosis often develops slowly and quietly, it can be hard to detect its warning signs. Understanding your risk and taking steps toward osteoporosis prevention early can reduce your chances of developing the condition later on.
Your Plan for Osteoporosis Prevention
Some degree of bone loss is a normal part of aging. But Weber and Pallian agree that osteoporosis is not inevitable. These five strategies can support stronger bones for years to come.
1. Eat a Bone-Healthy Diet
Think of your bones as a structure that needs the right building materials to stay strong. Some nutrients to focus on: calcium, protein, and vitamin D. Calcium provides the mineral foundation of bone, while protein helps build the collagen framework that gives bones their strength and flexibility. Vitamin D, meanwhile, helps the body absorb calcium more efficiently.
A bone-supportive diet is about consistently getting the nutrients your body needs. To do this, Weber recommends regularly including calcium-rich foods like milk, yogurt, cheese, calcium-fortified plant milks, calcium-set tofu, leafy green vegetables, and canned salmon or sardines with the bones. Protein is just as important. Aim to include a source at every meal, such as lean meats, fish, eggs, beans, lentils, nuts, dairy products, or protein shakes. For vitamin D, Pallian recommends regularly including D-rich options like fatty fish (think mackerel, sardines, and salmon), egg yolks, and fortified milk.
2. Get a Healthy Dose of Sunshine
While you can get vitamin D from certain foods, it can be tough to get enough from diet alone. Some data shows that 92% of men and more than 97% of women ingest less than the Estimated Average Requirement of vitamin D from food and beverages. If your levels are consistently low, calcium absorption can decline. This may contribute to bone loss and fractures, Pallian explains.
Sunlight is one of the best natural sources of vitamin D, so spending safe time in the sun is a smart move. Research suggests that just 5-30 minutes of sun exposure a day, without sunscreen, may be enough for many people to produce adequate vitamin D. That’s because sunscreens with an SPF above 8 can reduce the skin’s ability to absorb the UVB rays needed to make vitamin D. Just don’t overdo it. Too much unprotected sun exposure increases the risk of skin damage and skin cancer, so keep your time in the sun brief and protect your skin if you’ll be outside longer.
On the other hand, especially for osteoporosis prevention, some people may need additional support to maintain healthy vitamin D levels. If you live in a cold or cloudier climate, spend little time outdoors, or have darker skin, Pallian says a vitamin D3 supplement is worth considering. The recommended daily allowance for most adults is about 600-800 IU, but individual needs can vary.
3. Prioritize Strength Training
Your bones get stronger when you put them to work, and movement is key for building that strength. “Exercise is one of the most effective ways to maintain and improve bone health, because bones respond to the stress placed on them during physical activity by becoming stronger,” Weber says. Research supports this: A 2020 systematic review and meta-analysis found that resistance exercise significantly improves bone mineral density, particularly in the lumbar spine and hip, highlighting how regular strength-building activities help keep bones healthy and resilient over time.
Weight-bearing activities (where your body works against gravity) help stimulate bone growth. Weber recommends making them a regular part of your routine. Think walking, hiking, dancing, tennis, jogging, or climbing stairs. Strength training is another essential piece of the puzzle. Lifting weights, using resistance bands, working out on machines, or using your own body weight helps maintain muscle mass, improve balance, and lower the chances of falls and fractures. Weber says to strength train at least two to three times a week.
Read More: How To Adjust Your Strength Training Game As You Age
4. Avoid Smoking and Limit Alcohol
Just as healthy habits can strengthen your bones, unhealthy ones can work against them. “Smoking negatively affects bone health by reducing bone density and increasing the risk of fractures, while excessive alcohol intake interferes with bone formation, reduces calcium absorption, and increases the likelihood of falls,” Weber says.
If you smoke, Pallian recommends planning to quit or seeking support through resources that can improve your chances of success. When it comes to alcohol, aim to stay within recommended limits. That’s no more than one drink per day for women and two for men.
5. Make Osteoporosis Prevention Part of Routine Care
Because osteoporosis often develops without noticeable symptoms, you may need to get proactive to stay ahead of it. That starts with understanding your personal likelihood of developing the condition so you can make lifestyle changes, monitor your bone health, and explore treatment options if needed, Weber says.
Talk with your healthcare provider about factors that may influence your bone health, including your family history, medications, medical conditions, and nutritional needs. They can also help determine whether a bone density test, such as a DXA or DEXA scan, is appropriate for you, Weber adds. Taking small, consistent steps today can help build a stronger foundation for healthier bones and a more active future.