5 Things You Can Do to Prevent Osteoporosis

3 min read
5 Things You Can Do to Prevent Osteoporosis

Osteoporosis, also known as brittle bone disease, can be a serious issue for all people. Unfortunately, women are more at risk for osteoporosis, because they start with a lower bone density than men. But what is osteoporosis, and how do people get it in the first place? Read further to find out how you can prevent osteoporosis.

What Is Osteoporosis?

Osteoporosis is a disease that causes bones to become weak and brittle. It occurs when the process of creating new bone cannot keep up with the loss of old bone. They can be easier to fracture while doing simple things like sneezing or bending over. Some common fractures are in the wrist, hip, leg, and spine.


There are no symptoms in the early stages of bone loss. This is a disease that requires you to listen to your body. Once your bones are weakened by osteoporosis, you might have signs and symptoms that include:

  • Back pain, caused by a fractured or collapsed vertebra
  •  Loss of height over time
  •  A stooped posture
  •  A bone that breaks much more easily than expected


Here are some steps you can take to prevent osteoporosis:

1.  Calcium

Children are always told to drink milk for strong bones, and mom wasn’t kidding! Amping up your calcium intake can help keep strong bones and give your body a line of defense. Other calcium-rich foods include cheese, yogurt, and almonds.

2.  Vitamin D

Vitamin D, also known as the sunshine vitamin, is helpful. Getting your dose through seafood, especially salmon, eggs, or wild mushrooms can be a great way to incorporate it into your diet. Going outside and sitting in the sun can make a huge difference, but be careful not to be out too long!

3.  Exercise

If you are worried about having brittle bones, the last thing you probably think of is exercising. The truth is that osteoporosis shouldn’t keep you from the gym. Walking on the treadmill or just around a track can be one of the best weight-bearing exercises for maintaining bone quality. Core exercises can also help with balance and lower your chances of falling.

4.  Smoking or Alcohol

Alcohol lowers the balance of calcium and vitamin D. Smoking reduces bone mass and can lead to COPD, which could cause cough and bone fractures. Teens and young adults who smoke and drink heavily can put themselves at greater risk of developing osteoporosis.

5.  Medication

Although taking medication does seem like it would be the first treatment, it is always better to start with natural approaches. Turn to medication after other approaches fail. Certain types of medication can prevent the further loss of bone mass and help stimulate bone growth. Ask your doctor about using medication.

Learn More About Osteoporosis and Preventing It

At BASS Medical Group, we know how important it is to stay active and prevent disease. Our staff is here to help you through everything from a broken bone to rehabilitation. Get in touch with us today at (925) 350-4044 to find out how we can assist you.