Preventing and managing osteoporosis: Insights from a family physician

Osteoporosis affects nearly one in five women over the age of 50 and one in 20 men in the same age group. This weakening of the bones can lead to severe mobility issues, especially if it leads to a broken bone in the hip or spine.

What causes bones to weaken? Our bones require the body’s constant maintenance. Old tissue breaks down and is replaced by new bone all the time. With osteoporosis, that natural process is disrupted, and new bone isn’t created fast enough.

Dr. Cynthia Pascual, family medicine physician at Beacon Medical Group Bittersweet Commons

However, there are steps you can take to protect your bone health. Cynthia Lynn Pascual, MD, family medicine physician at Beacon Medical Group Bittersweet Commons, offers valuable advice to help you prevent and manage osteoporosis.

Preventing Osteoporosis

Dr. Pascual emphasizes the importance of diet and exercise in building and maintaining strong bones. “Getting enough calcium and vitamin D through diet and, if needed, vitamins, is crucial,” she advised.

A well-balanced diet rich in calcium, fortified foods and nutritional supplements, when needed, can make bones stronger. It’s also important to get plenty of protein, she says.

Another effective way to maintain your bone strength is by regular exercise. Your exercises should include both weight-bearing activities, like walking, and upper-body exercises.

According to Dr. Pascual, diet and exercise will help preserve muscle tone and reduce the risk of falls, which can make bones more fragile. Lifestyle changes, particularly giving up smoking and limiting alcohol intake, are also strongly recommended to prevent osteoporosis.

Building Bone Health

The healthiest bones are built during childhood with good nutrition and plenty of physical activity. Dr. Pascual advises parents to pay special attention to their child’s bone health during growth spurts. However, they should still actively support their child’s bone health into adulthood, as bone density gradually decreases with age.

For adults, Dr. Pascual offers practical suggestions for maintaining bone health:

• Include calcium-rich foods and vitamin D-fortified products in your diet.
• Consider calcium and vitamin D supplements if you can’t get enough of these nutrients through diet. Be aware that supplements can have adverse effects.
• Exercise regularly, including weight-bearing activities, balance exercises and muscle-strengthening routines.

Bone Health During and After Menopause

During perimenopause, menopause and beyond, women have a higher risk of osteoporosis and fractures due to declining estrogen levels.

“A holistic approach to bone health, including diet changes, regular exercise, lifestyle changes and, when needed, medication, are extremely important,” said Dr. Pascual. “These measures not only reduce the risk of osteoporosis but also enhance overall quality of life.”

Proper diet and exercise, smoking cessation, moderate alcohol intake and regular bone density screenings are essential for managing bone health throughout and after menopause.

If you’re at risk of osteoporosis, you healthcare provider may suggest hormone replacement therapy and other medications.

“As family physicians, it is our responsibility to educate and empower individuals to proactively safeguard their bone health throughout their lives,” concluded Dr. Pascual.

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