Hi, my name is Liz Schenk. I am a health and fitness coach for Tahoe Forest Wellness. Today I want to talk to you about osteoporosis. As we age, maintaining strong bones becomes essential for mobility, independence, and quality of life. Osteoporosis is a condition characterized by weakening bones and an increase of risk of fractures. It affects millions of people worldwide, particularly post-menopausal women.
While women are more likely to develop osteoporosis, men are not immune. Developing silently over time, osteoporosis has no symptoms until a break occurs, making prevention and early detection critical.
Osteopenia, a precursor to osteoporosis, is when bone density is lower than normal, but not yet in the osteoporosis range. It’s a warning sign that your bones are weakening and a crucial opportunity to take action before serious bone loss occurs. Fortunately, there are actions you can take to protect yourself.
According to registered dietitian Lisa Fligor, calcium is the foundation of strong bones, but it works best with support from other nutrients, including vitamin D, which helps your body absorb calcium, and magnesium, which plays a role in bone formation. You can get these nutrients from a balanced diet that includes dairy products, leafy greens, legumes, nuts, and fortified foods. A registered dietitian can help assess your diet for bone-protecting nutrients.
Regular physical activity, especially weight-bearing exercise and strength training, can help maintain and even build bone. Balance exercises are also important to reduce the risk of falls, which is crucial in preventing fractures. While bone density starts declining in our 30s, it’s never too late to start. Strength training done consistently and safely can make a meaningful difference in bone health and muscle strength, no matter what your age or fitness level.
Lastly, know your risk factors. Tobacco and alcohol use and certain medications can put you at a higher risk. Talk to your doctor about your risk factors for osteoporosis and when a bone density test is right for you.
Tahoe Forest Wellness team is here to help you stay strong, active, and independent at every stage of life. If you’ve been diagnosed with osteoporosis or osteopenia, or even if you’re simply concerned about your bone health, schedule an appointment with one of our registered dietitians, personal trainers, or health coaches.
We also offer heart-to-heart and affordable medically supervised group exercise classes. We’ll work with you to make simple, sustainable nutrition, activity, and lifestyle changes that can strengthen your bones and support your long-term health.
