Stronger Bones, Safer Aging: How to Prevent and Manage Osteoporosis

Osteoporosis is often called a “silent disease”—it weakens bones gradually and often goes unnoticed until a serious fracture occurs. In fact, more than 50 million Americans over age 50 have low bone mass, many without realizing it.

While it’s common to associate fragile bones with aging, osteoporosis is not an inevitable part of growing older. The good news is, it’s never too late to start protecting your bones and making changes that promote strength, balance, and independence.

What Is Osteoporosis?

Think of healthy bones like a honeycomb—made up of strong walls and small spaces. Over time, bone is naturally broken down and rebuilt. But with osteoporosis, bone loss happens faster than bone growth, making those spaces larger and the outer shell thinner. This weakens the entire structure and increases the risk of fractures.

Even simple movements—a small fall, bump, or even a cough—can result in broken bones for someone with severe osteoporosis. Women are especially at risk, particularly those of white or Asian descent, due to differences in bone mass and hormone levels after menopause.

How to Prevent Osteoporosis and Support Bone Health

Whether you’re 55 or 85, the following lifestyle habits can significantly reduce your risk of osteoporosis and related complications:

Eat a Bone-Healthy Diet

Focus on foods rich in:

• Calcium (dairy, leafy greens, almonds, fortified products)
• Vitamin D (fatty fish, eggs, fortified milk)
• Lean protein (poultry, legumes, low-fat dairy)

Limit salty snacks, caffeine, and processed foods, which can interfere with calcium absorption. Ask your doctor if supplements are right for you.

Stay Physically Active

Regular weight-bearing and muscle-strengthening exercises are essential for building and maintaining bone density. Try:

• Walking, hiking, or dancing
• Resistance band workouts or light strength training
• Tai Chi or yoga to improve balance and prevent falls

Avoid Smoking and Limit Alcohol

• Smoking interferes with calcium absorption and reduces bone-forming cell activity.
• Heavy alcohol consumption weakens bones and slows healing—aim for no more than 1 drink per day for women, 2 for men.

How Osteoporosis Is Diagnosed and Treated

Most people don’t realize they have osteoporosis until they experience a fracture. That’s why early screening is key—especially for older adults and those with risk factors.

Diagnosis

A bone density test (DEXA scan) measures your bone strength and provides a T-score, which compares your bone mass to a healthy young adult. Providers may also use physical exams, risk assessments, or imaging to evaluate your fracture risk.

Treatment

Osteoporosis treatments focus on:

• Preventing bone loss
• Reducing fracture risk
• Strengthening bones over time

In addition to diet and exercise, your doctor may recommend medications that help either slow bone breakdown or encourage new bone formation.

Geriatric Care Support from LiveWell

At LiveWell Care Management, we know that maintaining bone health is crucial to aging safely and independently. Our experienced care managers help older adults:

• Coordinate bone density screenings and follow-ups
• Develop personalized wellness plans that include bone-friendly nutrition and activity
• Address fall prevention with home safety assessments and balance training referrals
• Navigate treatment options and medication planning with healthcare providers

📞 Contact LiveWell today to schedule a free initial consultation and discover how our care managers can support you or a loved one with personalized bone health strategies for safer, stronger aging.