1 in 3 women at risk of osteoporosis-related fractures: 10 daily habits for stronger bones
Dr. Jocelyn Wittstein, an orthopaedic surgeon, took to Instagram on June 16 to raise awareness about this critical health issue. 'As a female orthopaedic surgeon, I am keenly aware of the fate of many women, 1 in 3 will have an osteoporosis-related fracture. A third of people who break their hip die within 1–2 years.
Women sustain 75 percent of all hip fractures,' she shared. To help women take charge of their bone health, Dr.
Wittstein outlined 10 simple, everyday habits that can significantly reduce the risk of osteoporosis and keep bones strong and healthy for years to come.
10 habits to keep your bones healthy and reduce the risk of osteoporosis
Eat calcium-rich foods daily
Calcium is the building block of strong bones. Adult women need between 1,000 to 1,200 mg of calcium daily. Include calcium-rich foods like milk, yogurt, cheese, tofu, ragi (finger millet), almonds, and leafy greens such as spinach or kale in your diet. Without enough calcium, bones become porous and brittle over time.
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Get enough Vitamin D
Vitamin D is essential for calcium absorption. Dr. Wittstein recommends getting regular sunlight exposure, about 10–30 minutes a day, especially during early morning hours. You can also include vitamin D-rich foods like eggs, mushrooms, fortified milk, and fatty fish. In some cases, supplements may be necessary.
Do weight-bearing exercises
Weight-bearing activities stimulate bone formation. Walking, jogging, dancing, climbing stairs, and hiking are all great options.
These exercises force your bones to support your body weight, which strengthens them over time. Aim for at least 30 minutes a day, five days a week.
Incorporate resistance training
In addition to weight-bearing exercises, resistance training (like lifting weights, using resistance bands, or bodyweight exercises such as squats and lunges) helps improve bone density and muscle mass. Start with light weights and increase gradually.
Quit smoking and limit alcohol
Smoking reduces the blood supply to the bones and slows the activity of bone-building cells.
Excess alcohol interferes with calcium absorption and can harm bone-forming cells. Quitting smoking and drinking only in moderation is essential for long-term bone health.
Avoid high-sodium and sugary foods
Processed foods, soft drinks, and salty snacks can interfere with calcium absorption and cause calcium loss through urine. Cutting back on excess salt, sugar, and caffeine can help maintain stronger bones.
Ensure adequate magnesium, vitamin K, and protein intake
Calcium and vitamin D aren't enough on their own. Nutrients like magnesium, vitamin K, and protein are also vital for bone health.
Include foods like nuts, seeds, legumes, whole grains, eggs, and leafy greens in your diet to get a balanced nutritional profile.
Stay physically active throughout the day
A sedentary lifestyle can accelerate bone loss. Dr. Wittstein suggests breaking up long periods of sitting with light activity. Take short walks, stretch, or stand up every hour to keep bones and muscles engaged.
Be cautious with bone-depleting medications
Some medications, including certain steroids or acid reflux drugs, can impact bone density over time.
Always consult with your doctor about long-term medication use and ask if bone health is being affected.
Get regular bone density screenings
Bone Mineral Density (BMD) tests are essential, especially for women over 50 or those with family history or risk factors. Early screening allows for preventive measures before fractures occur. Dr. Wittstein emphasizes that proactive monitoring can save lives.
Osteoporosis may be silent, but it is not inevitable. These ten habits, shared by Dr. Jocelyn Wittstein, offer a practical, proactive way for women to protect their bones, reduce fracture risk, and maintain mobility and independence as they age. Whether you're in your 30s or 60s, it's never too early or too late to start taking care of your bones. By making small, consistent changes today, you can ensure a stronger, healthier future.
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