What is osteoporosis?

Osteoporosis is a condition where bones become weak and fragile over time, making them more likely to break. It often develops silently, without symptoms—until a fracture occurs. That’s why early screening and prevention are so important.

How is osteoporosis diagnosed?

Doctors use a painless imaging test called DEXA (dual-energy X-ray absorptiometry) to measure your bone density. You simply lie down for about 5–10 minutes while a machine scans your body using a very low dose of X-rays. The result is called a T-score:

• Normal: T-score above -1
• Osteopenia (low bone mass): T-score between -1 and -2.5
• Osteoporosis: T-score below -2.5

Doctors may also use a tool called FRAX® to estimate your risk of breaking a bone in the next 10 years.

You can do a simple self-check using these questions:

• Did either of your parents break their hip from a minor fall?
• Have you ever broken a bone from a minor bump or fall?
• Have you taken steroids (like prednisone) for more than 3 months?
• Is your age minus your weight less than 20?
• Are you more than 3 cm shorter than you used to be?
• Do you drink more than 3 alcoholic drinks a day or smoke over 20 cigarettes daily?
• Do you have diabetes, poor nutrition, or a large belly?
• Did you go through menopause before age 45?
• Have you missed your period for over a year (not due to pregnancy)?
• Do you have symptoms of low testosterone like erectile dysfunction or low sex drive?

*If you answered “yes” to any of these, consider seeing a doctor for a bone check-up.

How can you prevent osteoporosis?

It’s never too early—or too late—to start taking care of your bones.

1. Healthy lifestyle choices

• Eat a balanced diet rich in calcium: milk, tofu, dark green vegetables, small fish, and nuts are great sources.
• Avoid harmful habits like smoking and excessive drinking.
• Exercise regularly: Aim for 3 sessions per week, 30–60 minutes each. Walking, tai chi, or light aerobics are good options. If you already have osteoporosis, avoid high-impact or risky exercises.
• Get sunlight exposure to help your body make vitamin D, which aids calcium absorption.

2. Calcium and Vitamin D supplements

• Recommended daily intake:
  • Calcium: 1200 mg
  • Vitamin D: 800–1000 IU

Calcium Content in Common Foods (per 100g)

What if you already have osteoporosis?

Even if you’ve been diagnosed, you can still take action to slow it down and prevent fractures:

Lifestyle adjustments

• Keep eating well, getting sunlight, and staying active.
• Prevent falls:
  • Get regular eye exams.
  • Clear your home of tripping hazards (loose rugs, clutter).
  • Use support tools like canes or walkers if needed.
  • Be extra cautious if you take sedatives or blood pressure/sugar-lowering medications, especially at night.

Medication options

Your doctor may recommend medications depending on your condition:

Ongoing Care and Follow-Up

• If your bone density T-score is below -1, get yearly follow-ups, nutrition guidance, and lifestyle advice.
• If your bone density drops by more than 5% over time, your doctor may change your treatment.
• You should see a specialist if:
• You have high-risk factors.
• You are taking long-term steroids.
• You have other diseases that affect bones, like autoimmune disorders.
• You’re still losing bone or having fractures despite treatment.

In Summary

Osteoporosis is a “silent disease” that weakens your bones without symptoms—until a fracture happens. Many people don’t know they have it until it’s too late.

That’s why early screening, prevention, and treatment are crucial. If you’re at risk, talk to your doctor. Together, you can create a plan to protect your bones and stay strong.