For both men and women, bone loss typically begins around the ages of 30 or 40 after peak bone mass is achieved. It’s a natural process when your bones lose essential minerals as you age. But for some people, it can progress into a condition called osteoporosis—where bones become thin, weak and dangerously fragile.
“Bones become weak when they lose density and their architecture gets affected”, says Aristea Sideri, MD, an endocrinologist at Atlantic Health. “This makes them more prone to breaking.”
But there is some good news. Developing osteoporosis isn’t inevitable—and understanding how to stave off bone loss is key to preventing long-term damage.
What is osteoporosis?
The Greek word “osteoporosis” literally means porous bones. Our bones naturally have small spaces where blood cells and nutrients live. Osteoporosis causes those spaces to grow larger and more disorganized with thin walls, weakening the bone structure.
“Think of it as a sponge,” says Dr. Sideri. “A dense sponge holds its shape; a thin, fragile one crumbles easily. That’s what happens to bones affected by osteoporosis—they’re more prone to fractures, even from minor falls or everyday movements.”
Who should be screened?
Baseline screening typically begins at age 65 for women and 70 to 75 for men. Women are screened earlier than men because menopause accelerates bone loss.
The test doctors use to measure bone density is called a bone density scan. Screening at a younger age may be recommended based on these risk factors, all of which contribute to bone loss:
- Early menopause in women or low testosterone in men
- Family history of osteoporosis or fractures
- Long-term use of steroids, SSRI antidepressants or other medications
- Medical conditions (thyroid disorders, parathyroid disorders, rheumatologic conditions, celiac disease or malabsorption, cancer, diabetes, chronic liver or kidney disease, organ transplant)
- Frequent or unexplained fractures
- Significant or rapid weight loss, history of bariatric surgery or chronic low body weight
- Height loss more than 1.5 inches
“It may seem like more people are being diagnosed in their 40s and 50s—and in some ways, that’s true,” says Dr. Sideri. “But, most likely, osteoporosis isn’t starting earlier. It’s just that we’re getting better at identifying who needs testing sooner.”
What are the best ways to support bone health?
1. Prioritize calcium
Calcium is essential for building and maintaining strong bones. Aim for plenty of calcium-rich foods including dairy, nut products, leafy greens, salmon and even sesame seeds.
2. Get your Vitamin D
Sunlight is a great source of Vitamin D, and supplements can help during colder seasons. Vitamin D recommendations range from 800 to 1,200 IUs daily.
3. Focus on resistance exercise
Choose weight-bearing exercises like walking, jogging or dancing. Add strength training to build muscles, support bones, improve balance and reduce your risk of falling.
4. Maintain healthy weight
Excess body fat—specifically in the belly—can harm bone quality. Rapid or significant weight loss can also lead to bone and muscle loss.
5. Limit smoking and alcohol
Smoking weakens bone structure, and excess alcohol can increase your risk of fractures. It’s best to try to quit smoking and limit alcohol consumption to a minimum.
“If you have risk factors—or simply want to be proactive—talk to your doctor about whether screening makes sense for you,” says Dr. Sideri. “Osteoporosis happens over time, it’s silent and it often isn’t discovered until a fracture happens. That’s why building good habits now can make a real difference in the long run.”
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