How to Lower Your Risk of Osteoporosis
Understanding how to lower your risk of osteoporosis is essential—especially for women. From menopause onward, bone loss accelerates. But with smart habits and medical support, you can protect your bone strength and reduce fracture risk.
💪 Build Strong Bones Early and Often
- Bone mass peaks around age 30—higher density reduces lifetime osteoporosis risk. Early nutrition and activity matter.([turn0search10])
- Women can lose up to **20 % of bone density in the 5–7 years after menopause**.([turn0search10])
🍽️ Nutrients That Matter
- Get **1,200 mg calcium daily** after menopause—through dairy, leafy greens, tofu, or fortified foods.([turn0search3][turn0search7])
- Ensure **800–1,000 IU vitamin D** daily to support calcium absorption. Sunlight and fatty fish help too.([turn0search3][turn0search7])
- Eat adequate protein, magnesium, vitamin K: legumes, yogurt, cruciferous greens, prunes and fortified juices help support bone.([turn0news20][turn0search28])
🏋️♀️ Weight-Bearing & Resistance Exercise
- Aim for **150 min/week** of moderate-impact weight-bearing activity like walking, dancing, tennis, or jogging. Resistance training (squats, lunges, bands) 2‑3×/week also builds density.([turn0search26][turn0search5][turn0news25])
- Strength training twice a week enhances bone density and muscle support.([turn0news25])
- Balance and mobility drills lower fall risk and fractures—critical as bones age.([turn0search31][turn0search2])
🚭 Lifestyle Choices That Protect
- Quit smoking and limit alcohol use—both accelerate bone loss and raise fracture risk.([turn0search8][turn0search26])
- Maintain healthy body weight—underweight women risk fragility, while obesity impacts bone quality.([turn0search28][turn0search8])
- Avoid excessive caffeine and acidic dietary patterns that interfere with calcium absorption.([turn0search26][turn0search28])
🩺 Medical Strategies & Screening
- Bone density testing (DEXA scan) is recommended for women age 65+, or earlier if risk factors exist.([turn0search27][turn0search11])
- Hormone replacement therapy (HRT) during early menopause can slow bone loss and reduce fractures.([turn0search2][turn0search9])
- Medications like raloxifene or bisphosphonates may be prescribed in high-risk cases.([turn0search30][turn0search0])
✅ Key Takeaways
- Maximise bone strength before and during menopause with nutrition, movement, and lifestyle habits.
- Early detection, proper diet, targeted exercise, and medical support can cut fracture risk significantly.
Keyword: how to lower your risk of osteoporosis