Osteoporosis Awareness Month: Top Ways to Strengthen Your Bones
Published: April 29, 2025
By: Dr. Sue Paul, Senior Director of Well-Being & Brain Health at Asbury Communities
May is Osteoporosis Awareness Month, and at Asbury, we’re committed to supporting our community with the tools to live stronger, healthier lives. Osteoporosis affects millions worldwide, and this month, we shine a spotlight on bone health and share expert tips from Jaimala Bhagtani, a skilled Physical Therapist at Asbury Methodist Village.
Jaimala is passionate about helping her patients build stronger bones and stay active, so they can live free from the fear of fractures. Here are her top insights to keep your bones strong and your body moving:
1. Understand the Importance of Bone Health. Osteoporosis, often called the “silent disease,” weakens bones, making them more prone to fractures. It’s a condition that typically affects older adults, but it’s never too early to start taking care of your bones.
- Why It Matters: Bone health is a lifelong journey. The steps you take today can have a lasting impact on your bone strength in the future.
- Proactive Measures: Building bone health now helps prevent fractures and maintain your independence as you age.
2. Prioritize Weight-Bearing. Exercise plays a vital role in combating osteoporosis, especially weight-bearing activities. These exercises stimulate bone-forming cells and help increase bone density.
- Top Activities: Walking, dancing, light weightlifting, and even gardening are excellent choices to keep your bones strong.
- Getting Started: Start with low-impact exercises and gradually increase intensity. Consistency is key – even 30 minutes of walking a day can make a big difference.
3. Balance Nutrition with Bone-Boosting Foods. You are what you eat, and that’s especially true when it comes to bone health. Eating a balanced diet rich in key nutrients like calcium, vitamin D, and magnesium is important.
- Essential Nutrients:
- Calcium: Found in dairy, leafy greens, and fortified foods.
- Vitamin D: Helps your body absorb calcium.
- Magnesium: Supports bone structure and density.
- Alternative Sources: If dairy isn’t your go-to, try plant-based milk, tofu, and leafy greens like kale and spinach.
4. Get Your Bone Density Checked. Bone density testing (DEXA scan) is one of the best ways to catch osteoporosis early. Jaimala encourages everyone, especially those over 50, to talk to their healthcare provider about getting a bone density test.
- Why It’s Important: Early detection helps slow or stop bone loss, making treatments more effective.
- When to Test: Regular check-ups can identify osteoporosis before fractures occur. Ask your doctor if a bone density test is right for you.
5. Know Your Risks and Take Preventative Action. Osteoporosis is more common in women, particularly after menopause, but men are also at risk. Genetics, lifestyle habits, and certain medical conditions can increase your risk.
- Risk Factors to Watch:
- Family history of osteoporosis
- Age (over 50)
- Medication use (certain steroids and medications can increase risk)
- Preventative Actions: Limit smoking, cut back on alcohol, and manage conditions like arthritis or diabetes to protect your bones.
6. Stay Safe and Fall-Proof Your Home. Falls are one of the biggest risks for people with osteoporosis. Jaimala recommends making sure your home is fall-proof to prevent fractures.
- Fall-Proof Your Home:
- Remove tripping hazards like rugs or clutter
- Install handrails in key areas like bathrooms and stairs
- Ensure your home is well-lit, especially at night
- Improve Balance: Practice balance exercises like Tai Chi or yoga to improve flexibility and prevent falls.
By making small changes to your daily routine, you can improve your bone health and reduce the risk of fractures.
For more on bone health, click here to listen to Dr. Sue Paul’s interview with Jaimala Bhagtani.