In the U.S., about 10 million people age 50 and older have osteoporosis. Proper nutrition, regular exercise, and routine screenings can help reduce risk and support long-term bone health.
What is osteoporosis?
Osteoporosis is a bone disease that develops when bone mineral density and bone mass decrease, or when the quality or structure of bone changes. This can lead to weaker bones and a higher risk of fractures (broken bones).
Who is at risk?
Osteoporosis can affect anyone, but certain factors increase the likelihood of developing it.
Common risk factors include:
- Sex: Women are at higher risk, and the disease often begins one to two years before menopause
- Age: Risk increases as bones lose density faster and rebuild more slowly
- Body size: Thin, small-framed individuals have a higher risk due to lower bone mass
- Race: White and Asian women face the highest risk
- Hormones: Low levels of certain hormones can increase osteoporosis risk
Of the estimated 10 million Americans with osteoporosis:
- More than 8 million (about 80%) are women
- About 2 million are men
An additional 43 million people—including 16 million men—have low bone mass, putting them at increased risk for osteoporosis.
Why screening matters
Osteoporosis is more common in adults ages 65 and older. About 27.1% of women and 5.7% of men in this age group are affected.
The U.S. Preventive Services Task Force (USPSTF) recommends osteoporosis screening for:
- All women age 65 and older
- Younger postmenopausal women with increased fracture risk based on clinical assessment
The most commonly used screening test is a dual-energy X-ray absorptiometry (DXA) scan, typically done at the hip or spine.
Managing bone loss
As we age, our bodies don’t make new bone fast enough to keep up with bone loss. The good news is there are steps you can take to slow bone loss and help prevent bones from becoming weak and brittle.
Nutrition for bone health
A nutrient-rich diet supports bone strength and helps minimize bone loss.
Key nutrients to include:
- Calcium: Low-fat dairy products, broccoli, kale, and mustard greens
- Vitamin D: Salmon, tuna, eggs, and fortified foods like breakfast cereals
- Protein: Lean meats, beans, nuts, and seeds
If you don’t get enough calcium from food, your body pulls calcium from your bones, which can increase bone loss over time.
Bone-strengthening activities
Regular physical activity helps slow bone loss, improve muscle strength, and support balance.
Exercises to try:
- Weight-bearing activities: Brisk walking, jogging, dancing, climbing stairs, hiking, or racket sports
- Resistance training: Weight machines, free weights, resistance bands, or body-weight exercises like push-ups and squats
- Balance training: Tai chi, yoga, lunges, single-leg balance exercises, or step-ups
Exercise recommendations:
- All adults: Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, plus muscle-strengthening activities twice weekly
- Older adults: Include balance, aerobic, and strength exercises each week. If 150 minutes isn’t possible, stay as active as your health allows
Lifestyle habits that protect bone health
Certain habits can speed up bone loss and increase fracture risk.
Avoid or limit:
- Tobacco use: Smoking increases fracture risk and slows bone healing
- Alcohol use: Limit intake to one drink per day for women and two for men
- Poor nutrition: Excessive dieting or low protein intake can weaken bones
- Inactivity: Low physical activity and prolonged sitting increase bone loss and fall risk
Talk with your provider
You may need supplements or medication to help prevent bone loss. Regular checkups are important, especially if you’ve experienced falls or balance issues.
Your provider can help determine the right screening and prevention plan for you.
