Osteoporosis is a condition that affects bone health, often causing bones to become weak and brittle. This can lead to an increased risk of fractures, particularly in older adults. However, there are ways to protect yourself from an osteoporotic fracture.

In this article, we will explore some of the strategies you can use to keep your bones strong and healthy.

1. Exercise regularly

Exercise is crucial for maintaining bone health and reducing your risk of fractures. Weight-bearing exercises such as walking, jogging, and weightlifting are particularly effective in building bone density.

It’s important to work with a healthcare professional to develop an exercise plan that’s appropriate for your age and fitness level.

2. Get enough calcium and vitamin D

Calcium and vitamin D are essential nutrients for building and maintaining strong bones. Calcium can be found in dairy products, leafy greens, and fortified foods, while vitamin D can be obtained from sunlight or supplements.

Talk to your doctor to determine if you’re getting enough of these nutrients.

3. Quit smoking

Smoking can contribute to bone loss and weaken bones, increasing your risk of fractures. Quitting smoking is one of the best things you can do for your overall health, including your bone health.

4. Limit alcohol intake

Excessive alcohol consumption can also cause bone loss and increase the risk of fractures. Limit your alcohol intake to no more than one drink per day for women and two drinks per day for men.

5. Take steps to prevent falls

Falls are a leading cause of fractures in older adults. Taking steps to prevent falls can help reduce your risk of an osteoporotic fracture.

This might include wearing non-slip footwear, removing tripping hazards from your home, and staying active to improve balance and coordination.

6. Consider medication

If you’re at high risk for an osteoporotic fracture, your doctor may recommend medication such as bisphosphonates, teriparatide, or denosumab. These medications can reduce the risk of fractures by slowing bone loss or building new bone mass.

However, there may be side effects and risks associated with these medications, so it’s important to discuss your options with your doctor.

7. Get regular screenings

Osteoporosis often goes undetected until a fracture occurs. However, it’s important to get regular screenings to assess your bone density and detect any signs of bone loss early on.

Your healthcare provider may recommend a bone density scan, which is a quick and painless test that measures bone density in different areas of the body.

8. Eat a healthy diet

While calcium and vitamin D are essential for bone health, a healthy diet rich in fruits, vegetables, and whole grains can also provide important nutrients and vitamins that support bone health.

A well-balanced diet can also help you maintain a healthy weight, which can reduce stress on your bones and joints.

9. Manage chronic conditions

If you have a chronic condition such as rheumatoid arthritis, diabetes, or celiac disease, it’s important to manage it properly to reduce your risk of bone loss and fractures.

Work with your healthcare team to develop a comprehensive treatment plan that addresses all aspects of your health.

10. Stay informed

Keeping up-to-date on the latest research and recommendations for preventing osteoporotic fractures can help you make informed decisions about your health.

Talk to your healthcare provider, read reputable sources of information, and don’t be afraid to ask questions.