Strong bones. Strong women. A healthier future.
When we think about taking care of our health, we often focus on our hearts, our weight, or our overall wellness. But there’s another important part of our health that deserves just as much attention: our bones.
Our bones support us through every stage of life, yet bone health is something many women don’t think about until there’s a problem.
Osteoporosis is a condition that causes bones to become weak and more likely to break. It often develops quietly, without noticeable symptoms, until a fracture occurs.
The good news? There are steps you can take to protect your bones, reduce your risk, and stay active and independent as you age.
At Cohen Orthopedic, we believe that prevention starts with education. The more you know about your health, the better equipped you are to make informed decisions about your care.
Let’s talk about what every woman should know about osteoporosis prevention.
1. Make Calcium a Priority
Calcium plays an important role in building and maintaining strong bones. When your body doesn’t get enough calcium, it may pull calcium from your bones to support other essential functions.
Over time, this can contribute to bone loss.
Women ages 19-50 generally need about 1,000 milligrams of calcium daily, while women 51 and older need approximately 1,200 milligrams.
Good sources of calcium include:
- Milk, yogurt, and cheese
- Dark leafy greens, such as kale and collard greens
- Calcium-fortified plant-based milk
- Tofu made with calcium
- Canned salmon or sardines with edible bones
Whenever possible, aim to get calcium through a balanced diet. If you’re concerned that you’re not getting enough, talk with your healthcare provider before starting a supplement.
2. Don’t Forget Vitamin D
Calcium gets a lot of attention when it comes to bone health, but it can’t do its job alone.
Vitamin D helps your body absorb calcium and supports healthy bone function.
Your body can produce vitamin D through sunlight exposure, but factors such as age, season, location, and sunscreen use can affect how much you make.
You can also find vitamin D in foods like fatty fish, fortified milk, and egg yolks.
For most adults ages 19-70, the recommended daily amount is 600 IU (15 mcg). Adults 71 and older generally need 800 IU (20 mcg).
If you have concerns about your vitamin D levels, your healthcare provider can help determine whether testing or supplementation is appropriate.
3. Keep Moving–Your Bones Will Thank You
Exercise isn’t just good for your heart and muscles. It’s also an important part of maintaining strong bones.
Weight-bearing activities encourage your bones to stay strong, while resistance training helps build the muscles that support your skeleton.
Bone-friendly activities include:
- Walking and hiking
- Dancing
- Climbing stairs
- Strength training with weights or resistance bands
- Balance exercises, such as tai chi
You don’t have to spend hours in the gym to make a difference. Consistency matters more than intensity.
And remember, the best exercise routine is one that works for your body and that you can maintain.
If you’ve already been diagnosed with osteoporosis or have experienced a fracture, speak with your healthcare provider about which exercises are safest for you.
4. Understand How Menopause Affects Bone Health
Hormones play a major role in maintaining bone density, especially estrogen.
During menopause, estrogen levels decline, which can accelerate bone loss. This is one reason women face a higher risk of osteoporosis as they get older.
While menopause is a natural part of life, understanding how it affects your bones can help you take proactive steps.
If you’re approaching menopause or have already experienced it, consider having a conversation with your healthcare provider about your bone health, personal risk factors, and whether screening is appropriate.
You deserve to understand what’s happening in your body and what you can do to protect your long-term health.
5. Know When to Ask About a Bone Density Test
One of the challenges with osteoporosis is that it often doesn’t cause symptoms until a bone breaks.
That’s why screening can be so important.
A bone density test, commonly called a DXA or DEXA scan, measures bone mineral density and helps healthcare providers assess fracture risk.
Routine osteoporosis screening is recommended for women ages 65 and older. Postmenopausal women younger than 65 may also benefit from screening if they have certain risk factors.
Those risk factors can include:
- A family history of osteoporosis or hip fractures
- Low body weight
- A previous fracture from a minor fall or injury
- Long-term use of certain medications, including corticosteroids
- Smoking
- Certain medical conditions that affect bone health
Your healthcare provider can help determine when screening makes sense for you.
Don’t wait for a broken bone to start asking questions about your bone health.
6. Make Everyday Choices That Protect Your Bones
Small habits can make a meaningful difference over time.
Avoiding smoking and limiting alcohol intake can help reduce your risk of bone loss and fractures.
Eating a balanced diet with enough protein, calcium, and vitamin D supports healthy bones and muscles.
It’s also important to think about fall prevention, especially as you age. Simple changes like improving lighting, removing tripping hazards, wearing supportive footwear, and practicing balance exercises can help reduce the risk of injury.
Protecting your bones isn’t about changing everything overnight. It’s about making thoughtful choices that support your health for years to come.
7. Be Your Own Advocate
Perhaps the most important osteoporosis prevention tip is this: Don’t be afraid to ask questions about your health.
Ask your healthcare provider about your risk factors. Find out whether you’re getting enough calcium and vitamin D. Talk about how menopause, medications, or family history might affect your bones.
And if something doesn’t make sense, ask for an explanation.
You should never feel rushed, dismissed, or left in the dark when it comes to your healthcare.
At Cohen Orthopedic, we believe patients deserve clear communication, compassionate care, and the information they need to make confident decisions.
Because putting patients first means making sure they feel heard, respected, and empowered.
Stronger Bones Start With Prevention
Osteoporosis may be common, but that doesn’t mean you have to wait until a fracture occurs to take action.
Whether you’re in your 30s, navigating menopause, or enjoying your retirement years, it’s never too early-or too late-to make bone health a priority.
Building healthy habits, understanding your risk, and staying informed can help protect your bones and your independence.
At Cohen Orthopedic, our commitment is to help patients understand their orthopedic health, make informed decisions, and take proactive steps toward a healthier, more active life.
Because strong bones are about more than preventing fractures. They’re about protecting your mobility, independence, and quality of life.
