Osteoporosis, often described as “bones with holes,” is a serious and common condition that results in weakened bones due to the loss of essential minerals, particularly calcium. When bone loss outpaces the body’s ability to replace it, bones become porous, fragile, and more likely to fracture. While it can affect anyone, osteoporosis is especially prevalent in older adults and is significantly more common in women. Known as the “silent disease,” osteoporosis typically remains undetected until a fracture occurs.

Osteoporosis affects millions of people worldwide. Women are at higher risk than men, particularly after menopause when hormonal changes lead to accelerated bone loss. Estimates show that approximately 30% of women over the age of 75 are affected, compared to about 10–12% of men in the same age group. However, men are not immune and may also suffer significant complications if the condition is left unmanaged.

Several risk factors contribute to the development and progression of osteoporosis, including:

Osteoporosis often progresses silently and painlessly until a fracture occurs. However, there are signs that may indicate weakening bones:

Osteoporosis can often be prevented or managed through a combination of lifestyle changes, dietary adjustments, and medical support. Consider the following strategies to support lifelong bone health:

Before starting any supplements, speak with a healthcare professional to assess your nutritional status and determine the right dosage based on your age, medical history, and dietary habits.

Consume foods rich in bone-building nutrients. Include dairy products, fortified plant-based milks, leafy green vegetables, almonds, tofu, and fish like salmon or sardines. Foods like natto (fermented soybeans) provide a natural source of vitamin K2.

Engage in regular weight-bearing and muscle-strengthening exercises such as walking, hiking, dancing, yoga, or resistance training. These activities stimulate bone growth and improve balance, reducing the risk of falls.

Reduce your risk of falls by improving lighting, securing rugs, installing grab bars in bathrooms, and keeping walkways clear. Consider balance and strength training exercises to further reduce your fall risk.

Bone density scans (DEXA scans) are the standard diagnostic tool for detecting osteoporosis. Regular screenings are recommended for women over 65, men over 70, and younger individuals with risk factors or a history of fractures.

Osteoporosis may be silent, but it is not unstoppable. Through balanced nutrition, proper supplementation, physical activity, and regular check-ups, you can maintain strong, healthy bones and reduce your risk of fractures. Always consult your doctor or healthcare provider about your personal risk and the most effective prevention or treatment options for you.