Discover the 6 early warning signs of osteoporosis every woman should watch for to protect bone health. Learn how to identify symptoms early and take proactive steps to maintain strong, healthy bones.
As someone who’s been through all stages of life—pregnancy, perimenopause, and now post-menopause—I can tell you firsthand that the health choices you make now matter. Your bones are constantly changing, and after the age of 35, we naturally start losing bone density if we’re not actively doing something to maintain it.
Osteoporosis is often called a “silent disease” because it develops gradually over the years without showing any obvious symptoms until a fracture happens.
However, for women over 50, understanding the early warning signs of osteoporosis can make a significant difference in managing and potentially preventing further bone loss.
By recognizing these signs, you can take proactive steps to maintain your bone health and reduce the risk of fractures.
Understanding Osteoporosis
Before we discuss the early warning signs, it’s important to understand what osteoporosis is. Osteoporosis is a condition that weakens bones, making them fragile and more likely to break.
It occurs when the creation of new bone doesn’t keep up with the removal of old bone.
Women, especially those over 50, are at a higher risk due to factors like menopause, which can accelerate bone loss.
Early Warning Signs of Osteoporosis
These are the most common early warning signs of osteoporosis to watch for so you can take proactive steps to maintain strong, healthy bones.
1. Receding Gums
Did you know your dentist might be the first to notice signs of osteoporosis? Receding gums can be an early indicator of bone loss. The jawbone supports your teeth, and if it’s losing density, your gums may start to recede.
2. Weak Grip Strength
A weakening grip isn’t just about losing hand strength. It might also indicate decreasing bone density. Studies have shown a link between weak grip strength and low bone mineral density.
3. Brittle Fingernails
While nail health can be affected by many factors, consistently brittle nails may hint at underlying bone health issues. If you notice your nails breaking or chipping more often, it might be worth discussing this with your healthcare provider.
4. Height Loss
Have you noticed you’re not as tall as you once were? Losing height is a common sign associated with osteoporosis due to compression fractures in the spine. Even a slight reduction in height can be a red flag.
5. Back Pain
Persistent back pain, especially in the lower back, could indicate micro-fractures in the vertebrae. These fractures can be a result of weakened bones and should not be ignored.
If this is something you struggle with, I also recommend incorporating these back pain exercises into your routine.
6. Stooped Posture
A noticeably curved upper back, often referred to as a dowager’s hump, is another sign of vertebral fractures due to osteoporosis. This change in posture results from the collapse of weakened vertebrae.
These are the posture exercises I recommend to help you stand taller and stronger.
Risk Factors for Osteoporosis
Apart from these signs, being aware of the risk factors can also help in early detection. Some factors include:
- Family history of osteoporosis
- Personal history of fractures
- Sedentary lifestyle
- Excessive alcohol consumption
- Smoking
- Low calcium intake
Taking Proactive Steps
If you recognize any of these early warning signs of osteoporosis, don’t wait for a fracture to occur before taking action. Consider the following steps to manage and potentially prevent osteoporosis:
Diet and Nutrition
Ensure adequate calcium and vitamin D, vitamin K and magnesium intake to support bone health. Foods rich in these nutrients include dairy products, leafy greens, and fortified cereals.
Regular Exercise
There are certain exercises that are better for individuals dealing with osteopenia and osteoporosis. I put together a guide on the best osteoporosis exercises so you can add safe movement to your weekly routine!
Lifestyle Modifications
Quit smoking and limit alcohol consumption to help preserve bone health.
Bone Density Test
When it comes to checking your bone density, the go-to test is the DEXA scan (Dual-Energy X-ray Absorptiometry). This quick, non-invasive test is the gold standard for diagnosing osteoporosis and assessing your risk of fractures.
The DEXA scan measures the density of bones in your hip, spine, and sometimes other areas, giving you a clear picture of your bone health. It’s painless and only takes about 10-15 minutes—think of it like getting an X-ray, but specifically designed to check your bone strength.
This test can provide valuable information about your bone health and risk of fractures.
The Bottom Line
Being aware of the early warning signs of osteoporosis and taking proactive steps can significantly impact your long-term bone health.
I will shout from the top of my soap box how important strength training is in your 40’s, 50’s and beyond. You are never too late or too old to try to improve your bone density.
By staying informed and taking action, you can maintain your bone health and continue living an active and fulfilling life.