By Chelsea King

Osteoporosis is often called a “silent disease,” and for good reason. Bone loss occurs gradually and often without noticeable symptoms, sometimes not until a fracture happens. For adults 50 and older, especially women after menopause, osteoporosis becomes an important health concern.

The good news? There are several steps you can take to protect your bones and reduce your risk of bone loss at any age.

Osteoporosis occurs when bones become weak and brittle due to a loss of bone density. This increases the risk of fractures. About 54 million Americans have osteoporosis and low bone mass, placing them at increased risk for osteoporosis. One in two women and one in four men over age 50 will break a bone due to osteoporosis! These fractures can significantly impact independence, mobility, and overall quality of life.

Nutrition: Fuel your bones

Strong bones start with proper nutrition. Calcium and vitamin D are the most well-known bone-building nutrients, but they are just part of the picture.

Older adults 50 typically require approximately 1,200 mg of calcium daily. Many people get their calcium from dairy products, such as milk, yogurt and cheese. However, calcium can also be found in leafy greens, fortified plant milks, canned salmon with bones, tofu and almonds.

Vitamin D helps the body absorb calcium and can be obtained through exposure to sunlight and consumption of oily fish, mushrooms, egg yolks and fortified foods.

Many adults may not get enough vitamin D from diet alone or spend enough time outdoors. Therefore, it is recommended to consult with your healthcare provider to ensure your vitamin D levels are adequate.

Calcium supplementation may also be needed, depending on health status and dietary intake, and should be taken under the supervision and guidance of your healthcare provider.

Protein, magnesium, potassium and vitamin K also play a crucial role in supporting bone health. A balanced diet that includes fruits, vegetables, whole grains, lean proteins and healthy fats provides these nutrients naturally.

Move it: The power of physical activity

Exercise is one of the most effective ways to strengthen bones and prevent bone loss.

Weight-bearing activities, such as walking and running, help keep bones strong. Resistance training, whether using weights, resistance bands or body weight, helps build muscle, which in turn supports and protects bones.

Balance and flexibility exercises, such as tai chi and yoga, are equally important because they help reduce the risk of falls, a major cause of fractures in older adults.

Aim for a mix of strength, weight-bearing and balance exercises throughout the week, including 150 minutes of moderate cardiovascular exercise.

Walking is one of the best low-impact exercises to support bone density. The Bone Health and Osteoporosis Foundation has a campaign called “Walk a Mile a Day in May.” So, this is your call: get up off the couch; go grab your sneakers; gather your friends, family or dog; and go for a walk. If you can’t walk a mile, that’s okay – start with what you are able to and work your way up from there!

Osteoporosis is not an inevitable part of aging. You do not have to become one of the statistics. Properly nourishing your body, staying active and living a healthy lifestyle, you can take meaningful steps to protect your bones for years to come.

Have food, nutrition, or health questions? Contact us foodhelp@jocogov.org.

Chelsea King is the Health, Food Safety and Nutrition Agent at K-State Extension Johnson County.