Osteoporosis prevention starts early and continues to be a priority across all stages of life. Keeping bones strong is essential for lowering our risk of bone fractures, preserving mobility and independence, and enhancing our overall quality of life, especially as we age.
The key strategies for osteoporosis prevention focus on nutrition, regular physical activity, and avoiding substances that accelerate bone loss.
Nutrition
Getting the daily required amount of bone-building nutrients, like calcium and vitamin D, is essential for preventing osteoporosis.
Calcium
Calcium is crucial for many functions in the body, including muscle contraction, communication within the nervous system and blood clotting. Our bones act as a reservoir for calcium, so if we don't supply our bodies with enough calcium each day, it will be drawn from our bones, which can lead to weakened bones and a higher risk of fractures over time.
It's recommended that women aged 19-50 and men aged 19-70 get 1,000 mg of calcium per day. Older adults need 1,200 mg of calcium per day.
Good dietary sources of calcium include:
diary or fortified plant-based milk
leafy greens, such as kale and spinach
tofu and edamame
almonds
white beans, also known as cannellini beans or white kidney beans
sardines and canned salmon
Vitamin D
Vitamin D helps our bodies absorb calcium, which is essential for strong bones. Our bodies can make vitamin D from sunlight, but food sources or supplements are often needed to consistently and safely meet our vitamin D requirements.
It's recommended that adults aged 70 and younger get 600 IU (15 µg) of vitamin D daily. Adults over 70 should get 800 IU (20 µg) of vitamin D each day.
Good dietary sources of vitamin D include:
salmon, tuna, and swordfish
white mushrooms
cod liver oil
dairy and fortified plant-based milk
eggs
fortified orange juice
Getting sufficient amounts of these essential nutrients is important for promoting optimal bone growth during our youth and maintaining bone strength as we age.
Physical Activity
Regular physical activity is an important component of any healthy lifestyle. It allows us to build strong bones during adolescence and slow the rate of bone loss as we age. Exercise also contributes to muscle strength and mobility, which can help prevent falls.
Physical activity recommendations for bone health and fracture prevention focus on:
Balance Exercises
Frequency: 2+ times per week, with increasing difficulty over time
Balance exercises include activities, like Tai Chi, yoga and heel-to-toe walks, that strengthen the muscles responsible for stability, coordination and posture. Balance exercises are beneficial for preventing falls, improving posture and supporting overall bone and joint health.
Muscle-Strengthening Exercises
Frequency: 2+ times per week, with increasing difficulty over time
Muscle-strengthening exercises, also known as resistance or strength training, are physical activities designed to improve the strength and endurance of muscles by working against resistance, such as dumbbells, barbells, resistance bands or even our body weight. Common examples include: squats, lunges, and pushups.
Weight-Bearing Exercises
Frequency: 150+ minutes per week
Weight-bearing exercise includes activities, like running, walking, dancing or playing tennis, where you support your body weight against gravity. These exercises differ from non-weight-bearing activities, like swimming or biking, where your body weight is supported. Weight-bearing exercises help to stimulate bone growth.
Incorporating different forms of movement into your routine ensures all areas of your body are strengthened and capable of functioning optimally. Variety also keeps things interesting, making it easier to stay consistent.
Exposure
Avoiding exposure to substances that promote bone loss is an essential part of osteoporosis prevention. While certain high-risk medications, like prednisone and anti-seizure drugs, may be necessary for medical treatment and therefore unavoidable, lifestyle exposures, like smoking and consuming high levels of alcohol, can be controlled and minimized.
Smoking
Smoking cigarettes promotes bone breakdown, significantly increasing our risk of osteoporosis. Smoking can negatively affect bone health in several ways:
Blood flow: Chemicals in cigarettes cause our blood vessels to tighten, reducing blood flow to many areas of the body, including our bones. This can hinder the supply of oxygen and key nutrients necessary for bone growth and repair.
Bone remodelling: Smoking promotes bone loss by interfering with the bone remodelling process. Nicotine impairs the function of bone-forming cells and boosts the activity of cells that break down bone, leading to decreased bone density over time.
Calcium absorption: Smoking can negatively impact calcium absorption, which is crucial for maintaining bone health. Smoking lowers levels of vitamin D, which is needed for calcium absorption, and increases the amount of calcium removed from the body in our urine.
Hormonal effects: Smoking can significantly disrupt the balance of key hormones in the body, including estrogen, which is essential for maintaining healthy bones. Low estrogen levels speed up bone loss by increasing bone breakdown and slowing down bone regrowth.
By avoiding or quitting smoking, you can reduce your risk of developing many different health conditions, including osteoporosis.
Alcohol Consumption
Long-term alcohol use has a profound impact on our bone health.
Much like smoking cigarettes, chronic alcohol consumption increases our risk of osteoporosis by impairing bone formation, decreasing calcium and vitamin D absorption, and disrupting essential hormones, like estrogen and testosterone. Drinking also increases our risk of falls and fractures, especially when we consume more than two standard drinks on a single occasion.
By making positive lifestyle choices — like quitting smoking, moderating alcohol consumption, exercising regularly, and eating a bone-healthy diet — we can significantly reduce our risk of osteoporosis. Keeping our bones healthy also ensures that we can maintain our mobility and independence and enjoy movement across all stages of life.