How Simple Everyday Routines Can Help Prevent Osteoporosis in Women

elderly couple walking in the park

Could you be one of the three million Americans living with osteoporosis?

Throughout life, your body is constantly absorbing old bone tissue and replacing it with new tissue. But for those with osteoporosis, the rate of replacement is too low compared to the rate of absorption. That can cause bones to become brittle and easily broken.

Women face a particularly high risk, due to the hormonal changes they experience in their 40s and 50s. Consider these steps to lower your risk of developing life-affecting osteoporosis:

Quit smoking. Smokers are much more likely to develop osteoporosis, as it accelerates the rate at which bones deteriorate and associated tissue is lost.

Skip the booze. Alcohol can reduce the formation of healthy, new bone tissue. If you're at risk for osteoporosis, try not to have more than two drinks per day.

Get more exercise. Being overweight or underweight can increase certain risk factors related to bone health. Try mixing cardiovascular exercise, such as jogging, with strength training with weights.

Watch your step. It is natural for a person's balance to change over time. Be attentive to changes that could increase risks. To improve safety, consider installing grab bars or handrails for stairs and bathroom areas.

Watch what you eat! Remember to include protein, calcium and Vitamin D in your diet:

  • Protein: A key building block of bone, protein is found in fish, meat, soy, nuts, dairy and eggs.
  • Calcium: This comes from dairy products, soy products, some canned salmon and sardines, in addition to vegetables.
  • Vitamin D: This can be accessed through sun exposure or with nutritional supplementation.


If you're wondering how to prevent osteoporosis in your unique situation, SwedishAmerican Hospital's Center for Women offers osteoporosis resources and cutting-edge treatments. Call (779) 696-7676 for more information.