Adopt bone-friendly habits to reduce your risk for osteoporosis

OSTEOPOROSIS is significantly more common in women, especially after menopause, due to a sharp drop in oestrogen levels—a hormone that helps protect bone density. As a result, bones can become brittle and more prone to fractures, particularly in the hips, spine, and wrists.

“Women are also more likely to have smaller, thinner bones to begin with, which increases the risk further as bone mass naturally declines with age,” said nurse practitioner Angie Dennis.

“Prevention is key and starts early. A diet rich in calcium (found in dairy, leafy greens, almonds, and fortified foods) and vitamin D (from sunlight, fatty fish, and supplements) helps build and maintain strong bones.”

She said in addition, weight-bearing exercises like walking, resistance training, dancing, or yoga help stimulate bone growth and improve balance, which reduces fall risk. Lifestyle habits such as avoiding smoking and limiting alcohol also play a crucial role in long-term bone health.

“Regular bone density screenings (DEXA scans) are recommended for women over 50 or earlier if they have risk factors like a family history of osteoporosis, early menopause, or long-term steroid use,” Dennis said. “Early detection can help manage the condition before fractures occur. In some cases, doctors may prescribe medications to slow bone loss and increase bone strength.”

Dennis said maintaining bone health isn’t just about strong bones — it also supports overall mobility, independence, and quality of life as women age.

“Making bone health a priority early on, especially in the years before and after menopause, is one of the most powerful ways women can protect their long-term health,” Dennis said.

Here are specific tips Dennis gives to help prevent osteoporosis and support strong bones, especially for women.

Boost calcium intake

Aim for 1,000–1,200 mg of calcium daily.

Top sources:

•Dairy: milk, yoghurt, cheese

•Leafy greens: kale, pak choi, callaloo

•Fortified foods: plant milks, cereals, tofu

Tip: Spread calcium intake throughout the day for better absorption.

Get more Vitamin D

Aim for 600–800 international units daily.

Sources:

•Sunlight: 10–20 minutes exposure on arms/legs

•Fatty fish: salmon, sardines

•Fortified foods: dairy, orange juice, cereals

•Consider a supplement if you get little sun or have darker skin.

Do weight-bearing exercises

At least three to
five times per week include:

•Walking, hiking

•Dancing or aerobics

•Climbing stairs

•Jump rope

•Also add strength training two to three times per week to build muscle and protect bones.

Avoid bone-depleting habits

•Limit caffeine to two to three cups/day — it can interfere with calcium absorption.

•Avoid smoking — it speeds up bone loss.

•Limit alcohol to no more than one drink per day.

Watch your salt intake

Too much sodium can cause calcium loss through urine. Read labels and avoid overly processed foods.

Take bone-support supplements

•Calcium + Vitamin D combo is often recommended.

•Magnesium and Vitamin K2 will also help with calcium absorption and bone strength.

Check bone health

•Get a bone density scan (DEXA) around menopause or earlier if at risk.

•Track your height annually—losing height may signal bone loss.