Osteoporosis — a condition that weakens bones and makes them more likely to break — affects millions of older adults, especially women after menopause. The good news? There are many proven ways to fight osteoporosis and keep your skeleton strong and healthy as you age.

1. Eat a Bone-Healthy Diet

Strong bones need calcium and vitamin D. Aim for calcium-rich foods such as milk, yogurt, cheese, fortified plant milks, and leafy greens. Vitamin D helps your body absorb calcium — get it through sunlight exposure, fatty fish like salmon, and fortified foods. Your doctor may also recommend supplements if levels are low.

2. Stay Physically Active

Exercise is one of the most powerful ways to maintain bone density. Weight-bearing activities (such as walking, dancing, or light jogging) and resistance training (like using hand weights or resistance bands) help stimulate bone growth. Balance and flexibility exercises, like tai chi or yoga, also reduce the risk of falls and fractures.

3. Avoid Bone-Weakening Habits

Smoking and excessive alcohol use both speed up bone loss. Cutting back or quitting can make a big difference in your long-term bone health.

4. Get Regular Screenings

A bone density test (DEXA scan) helps identify osteoporosis early. Talk to your healthcare provider about when to start testing — typically by age 65 for women and 70 for men, or earlier if you have risk factors such as a family history of fractures or long-term steroid use.

5. Maintain a Healthy Weight

Being underweight increases your risk for bone loss and fractures, while obesity can raise your fall risk. A balanced diet with enough calories, protein, and nutrients helps protect bone health.

6. Review Medications with Your Doctor

Some medications, including steroids and certain cancer or thyroid drugs, can weaken bones. Ask your healthcare provider if alternatives or supplements could help minimize these effects.

7. Prevent Falls at Home

Simple home adjustments — like adding grab bars in the bathroom, improving lighting, removing loose rugs, and wearing sturdy shoes — can help prevent fractures caused by falls.

Takeaway:
Osteoporosis isn’t an inevitable part of aging. With the right diet, exercise, and care plan, you can strengthen your bones and stay active and independent for years to come.

If you or a loved one needs support staying strong and healthy at home, our caregivers can help. Contact us today to learn more about our personalized senior care services.

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If you or someone you know is interested in care management or home healthcare services in South Florida, FirstLantic can help. We are locally owned and operated, providing our patients with the highest quality in-home care services in Fort Lauderdale (Broward County), as well as in-home care services in Delray Beach (Palm Beach County), North Miami (Miami-Dade) and Jupiter (Treasure Coast) since 2000. Click here to contact us.