Bone health might be one of the most important topics for anyone over 50. May is Osteoporosis Awareness and Prevention Month, and it’s a good time to take stock of where your bones stand and what you’re doing to protect them.
Here are the facts that matter most.
- It’s more common than most people realize. An estimated 54 million Americans have osteoporosis or low bone density. It’s a widespread condition that often goes undetected until something breaks.
- Fractures from osteoporosis are serious. Osteoporotic fractures are responsible for more hospitalizations than heart attacks, strokes, and breast cancer combined. This is a major health risk.
- Women face a steep drop after menopause. Women can lose up to 20% of their bone mass in the first five to seven years after menopause. That window is critical, and what you do during it matters enormously.
- Men aren’t off the hook. Men over 50 are more likely to break a bone due to osteoporosis than they are to get prostate cancer. It’s an underappreciated risk for half the population.
- Osteoporosis is a silent disease. It’s a progressive disease that weakens bones, making them more fragile and susceptible to fractures, often without any symptoms until a break happens. You can’t feel your bones getting weaker.
- Exercise is one of your best defenses. There are two types of exercise that are important for building and maintaining bone density: weight-bearing and muscle-strengthening exercises.
- Nutrition plays a critical supporting role. Calcium is a key building block of bones, while vitamin D helps with calcium absorption. Training hard and eating poorly is an incomplete strategy.
- It’s manageable — and preventable. The good news: osteoporosis is manageable. Strength training, good nutrition, and consistency are good for your bones and your quality of life in general.
- The bottom line: Your bones are living tissue. They respond to the demands you put on them. Strength training isn’t just about how you look or how much you can lift — it’s about staying strong, independent, and resilient for the long haul.
- Younger people. Childhood and young adulthood are the bone-building years. Weight-bearing exercise, a healthy diet rich in calcium, and getting enough vitamin D are important for reaching peak bone mass.
No matter your age or gender, healthy ones are crucial for healthy living. Call us today and let’s make sure yours are staying strong.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.