How to Prevent Osteoporosis

Osteoporosis is a bone disease that causes bones to weaken to the point that even simple activities, such as coughing, can cause a fracture. While this condition affects men and women of all races, it is more common in older white and Asian women who are past the menopause stage. A number of factors can increase the chance of developing the condition such as age, race, family history, and body frame size. Osteoporosis is also more common in people who have thyroid issues or hormone imbalances. Bones are continuously being broken down and replaced, and osteoporosis is present when the formation of new bone can’t keep up with the elimination of old bone. Here are some symptoms and prevention measures for osteoporosis.



Catching early signs of bone loss is difficult, and often people don’t know they have osteoporosis until they’ve broken something. Some signs such as receding gums, weaker grip strength, and brittle fingernails can point to bone loss. Once bones are weakened, some symptoms of osteoporosis include back pain, loss of height over time, a hunched posture, and bone fractures that occur easier than expected. Consult your doctor if you experience any of these symptoms and if you feel severe pain in your back, neck, hip, or wrist.



Sticking to a healthy diet and exercise program is essential to keeping your bones strong throughout your life. Having protein in your diet is a fundamental part of bone production. Vegetarians and vegans must ensure they consume enough protein from dairy, nuts, soy, or supplements. Being underweight or overweight can also increase the chance of bone loss, so maintaining a healthy weight is suggested. Calcium keeps bones strong, so make sure to consume plenty of low-fat dairy; dark, leafy vegetables, and canned salmon. Exercising can help you build stronger bones. While starting any time can benefit your bones, starting earlier is even better. Combine strength training and weight bearing exercises such as walking, stair climbing, and running to prevent osteoporosis.


Consult the Vereen Center today for ways to treat and prevent osteoporosis!