Osteoporosis is a disease where bones gradually lose density and become weak and brittle, increasing the risk of fractures even with minor falls or everyday movements. Often called a “silent disease,” it develops slowly and usually shows no signs until a break occurs commonly in the hip, wrist, or spine. Symptoms may appear as the disease progresses, such as back pain caused by a fractured or collapsed vertebra, a noticeable, a stooped or hunched posture, or bones that break much more easily than expected. Because these warning signs can be easy to miss, regular bone-density screenings and paying attention to changes in posture or unexplained pain are key to early detection and treatment.
The main cause of osteoporosis when the process of bone rebuilding slows down while bone breakdown speeds up, leading to gradual bone loss. Several factors can raise your risk, including:
Age: Being over 50
Family history: A parent or sibling with osteoporosis
Hormonal changes: Especially after menopause
Body type: Having a thin or small frame
Lifestyle choices: Smoking and excessive alcohol use
Certain medical conditions or medications that affect bone strength
Understanding these risk factors is the first step in protecting your bones.
By identifying the condition early, you can start treatments and lifestyle changes like a balanced diet is one of the best defenses against osteoporosis. Focus on calcium-rich foods like dairy, leafy greens, and fortified plant-based milk, along with vitamin D sources such as fatty fish and egg yolks to help your body absorb calcium. Include magnesium, phosphorus, and vitamin K from nuts, seeds, and whole grains to further support bone strength. At the same time, limit excess caffeine, salty processed foods, and alcohol, which can reduce calcium absorption. Paired with regular weight-bearing exercise and avoiding smoking, these choices keep bones strong and help prevent fractures.