Osteoporosis is a disease that makes your bones weak and easy to break. It’s called the “silent disease” because you might not know you have it until you break a bone. But the good news it – there are simple things you can do to keep your bones strong.

Risk factors include age, gender (women are at higher risk), family history, low body weight and certain medications or medical conditions. Discuss your risk with your provider and consider these preventative measures and treatment.

Eat foods with calcium

Calcium helps build strong bones. Your body stores calcium in your bones, so it’s important to get enough every day. Good sources of calcium include:

• Milk, cheese, yogurt
• Leafy green vegetables like spinach and kale
• Fortified foods like cereal and orange juice

Get vitamin D

Vitamin D helps your body use calcium. You can get vitamin D from:

• Sunlight (just 10-15 minutes a day)
• Foods like eggs, salmon and fortified milk
• Vitamin D supplements – ask your doctor first

Stay active

Exercise makes your bones stronger. Try to do activities that make you move and carry your own weight. This includes walking, dancing, jumping rope and playing sports. You can also do simpler exercises like climbing stairs or gardening. Weight-bearing and resistance exercises strengthen bones and can be beneficial as well.

Don’t smoke or drink too much

Smoking and drinking too much alcohol can make your bones weaker. Smoking is directly linked to bone loss. Talk to your doctor about quitting if you smoke. Try to limit alcohol to no more than one drink a day for women and two for men.

Keep a healthy weight

Being too thin or losing weight too fast can hurt your bones. Eat a balanced diet and talk to a doctor if you’re worried about your weight. If you do need to gain weight, be sure to do so in a healthy way after speaking with your provider first.

Pay attention to your medications

According to the Mayo Clinic, some medicines can weaken bones if taken for a long time. Some medication examples include:

• Hormone medications for breast or prostate cancer
• Medicines used to prevent seizures
• Certain steroids and inhibitors

For those at high risk or with osteoporosis, medications may be prescribed to slow bone loss, but talk to a doctor before experimenting with anything new.

Talk to your doctor

If you’re over 50 or have a family history of osteoporosis, ask your doctor about bone density test. This test checks how strong your bones are. Remember, it’s never too early – or too late – to take care of your bones. Small changes today can help you stay strong and healthy for years to come!

Visit Clinicas

Clinicas del Camino Real, Inc.’s Primary Care Services or Chiropractic Care Services can help you explore your bone health and guide you through your health journey. Be sure to book an appointment if you would like to request a bone density test or if you would like to explore your options.