6 Early Warning Signs of Osteoporosis To Watch For

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 can sneak up on you with little warning until a fracture happens. It occurs when your body loses more bone than it builds, making bones brittle and weak. And while it can affect anyone, women—especially post-menopausal—are at higher risk due to the hormonal shifts that accelerate bone loss.

I’m a big believer in early detection and prevention—because once you start to notice symptoms, bone loss has likely already progressed. So let’s talk about some surprising early warning signs you might not associate with bone health and what you can start doing today to stay strong.

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 or Stooped Posture

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.

Or if you have a noticeably curved upper back, often referred to as a dowager’s hump, this 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.

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. Fractures from Minor Falls

If you’ve broken a bone from something that wouldn’t have caused injury before—like tripping over a curb—it’s time to talk to your doctor. These are often the first obvious signs of advanced bone loss.

Risk Factors for Osteoporosis

Apart from these signs, being aware of the risk factors can also help in early detection. Some factors include:

Aside from these signs, be aware of common risk factors like:

• Family history of osteoporosis
• Early menopause or hysterectomy
• Smoking or heavy alcohol use
• A sedentary lifestyle
• Low body weight
• Long-term use of certain medications (like corticosteroids)
• Diets lacking in calcium, magnesium, vitamin K, and vitamin D

Taking Proactive Steps

The good news? You have more control than you might think. Here are the tools I believe in—and personally use—to maintain strong bones:

Diet and Nutrition

Your bones need more than just calcium. Make sure your diet includes:

• Calcium: Leafy greens, dairy, almonds, sesame seeds
• Vitamin D: Sunshine, fortified foods, fatty fish
• Magnesium: Nuts, legumes, whole grains
• Vitamin K2: Found in fermented foods like natto, egg yolks or certain cheeses

And don’t forget protein! We need more of it as we age to support muscle and bone repair.

PS- Here is the Vit D3 + K supplement I take everyday – it’s best when they are together for absorption-this would be an easy solution for many of you.

Strength Training

I’m practically shouting this from the rooftops—because building muscle also builds bone. Women start losing muscle around age 35, which accelerates in menopause. Lifting weights not only helps with metabolism and balance—it literally strengthens your skeleton.

I put together a guide on the best osteoporosis exercises so you can add safe movement to your weekly routine!

Daily Movement

You don’t have to hit the gym every day—but regular daily movement matters. Walking, dancing, climbing stairs, and functional fitness workouts all help stimulate bone growth. And by the way, a little jump training helps build bone mass. Jump rope, hop on one foot and drive some force through your bones for a few minutes every day.

Get a 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.

Balance & Core Work

As we age, falls are one of the biggest dangers to bone health. Balance exercises and core work help you stay steady and agile. Think bird-dog, single-leg deadlifts, or any form of planks.

The Bottom Line

By staying informed and taking action, you can maintain your bone health and continue living an active and fulfilling life.

Bone health is a long game—but it starts with the daily choices you make now. Whether it’s lifting weights, improving your posture, or checking in with your doctor about a strange backache—take action before something breaks (literally!).

You are never too late or too old to try to improve your bone density. Your future self will thank you for the steps you take today.