Step Into Stronger Bones: Osteoporosis Awareness Month

A Proactive Approach to Bone Health

May is National Osteoporosis Awareness and Prevention Month, a perfect time to shine a light on bone health and help people take action to protect their bones. At Gabrielson Clinic, we’re here to support your journey to stronger bones and a healthier future.

What Is Osteoporosis?

Osteoporosis is a condition where bones become thin, weak, and more likely to break. It often develops silently, without symptoms, until a fracture occurs. That’s why awareness and early prevention are so important.

Who’s at Risk?

Osteoporosis can affect anyone, but some people are at higher risk. Risk factors include:

• Age – Bone density naturally decreases as we get older
• Gender – Women, especially after menopause, are more likely to develop it
• Family history – Osteoporosis can run in families
• Low body weight – Small body frames tend to have less bone mass
• Certain medications or medical conditions – Medications like glucocorticoids, selective serotonin reuptake inhibitors, thiazolidinediones, and some anti-epileptic drugs are known to contribute to bone loss. Chronic kidney disease, chronic liver disease, and type 1 diabetes can also increase osteoporosis risk. 
• Lifestyle choices – Smoking, lack of exercise, and too much alcohol can weaken bones

5 Steps to Stronger Bones

Protecting your bones doesn’t have to be complicated. Here are five simple steps you can take:

1. Get Moving

Physical activity helps maintain bone density and improve balance, which can prevent falls. Try walking, light strength training, and tai chi or balance exercises.

2. Eat for Your Bones

A healthy, balanced diet is key to maintaining strong bones throughout your life. Calcium is essential to bone health because it provides the structural strength and density that bones need to remain strong and resistant to fractures. You can get calcium from dairy products, leafy green vegetables, almonds, and calcium-fortified foods. Just as important is vitamin D, which helps your body absorb calcium effectively. Good sources include sunlight exposure, fatty fish, eggs, and vitamin D-fortified foods.

3. Know Your Numbers

If you have risk factors, talk to your doctor about a bone density test. This quick, painless scan helps identify osteoporosis or low bone density (called osteopenia) before fractures occur.

4. Avoid Harmful Habits

Certain lifestyle habits can seriously impact your bone health, so it’s important to be mindful of them. Smoking is particularly harmful because it damages osteoblasts—the specialized cells responsible for building new bone tissue. Over time, this can lead to decreased bone density and a higher risk of fractures. Likewise, excessive alcohol consumption—more than two drinks per day—can interfere with your body’s ability to absorb calcium and disrupt hormone levels that are vital for maintaining strong bones. Limiting or eliminating these habits can go a long way in protecting your skeletal health.

5. Talk to Your Doctor

Managing hormone levels, reviewing medications, and discussing lifestyle changes are all part of a solid bone health plan. Your orthopedic specialist can help create a plan that’s right for you. For more information, check out our blog, “Tips for Preventing Osteoporosis.”

Understanding the Stages of Osteoporosis

Osteoporosis progresses through four stages, beginning with bone loss that often has no symptoms. It’s important to catch it early before it reaches the advanced stages, which can lead to fractures, posture changes, and height loss.

Let’s Take Steps Together

This May, let’s all take steps, literally and figuratively, toward stronger bones. Whether it’s starting a daily walk, adding more calcium to your diet, or getting screened for osteoporosis, every action counts.

If you have questions about bone health, prevention, or treatment options, request an appointment today. We’re here to help! At Gabrielson Clinic, we’re committed to helping you stay active, independent, and strong at every stage of life.