Strategies for Optimal Bone Health in Women
Author: Suzanne N Morin, MD, MSc , Professor, Department of Medicine, Faculty of Medicine and Health Sciences, McGill University | Editors: Romina Garcia de leon and Tashi Stampp (blog coordinators)
Published: April 17th, 2026
What is Osteoporosis and what are the greatest risk factors?
Osteoporosis is a disease of the skeleton characterized by low bone mass and deterioration of the bone tissue, which can lead to fractures. Osteoporosis usually does not cause symptoms until a bone fracture occurs; for this reason it is often referred to as the silent thief. Osteoporosis affects both men and women.
Risk factors for osteoporosis include older age, family history, nutritional deficiencies (such as inadequate vitamin D intake), lack of physical activity, low body weight, use of certain medications (such as cortisone), presence of certain diseases (such as rheumatoid arthritis, chronic liver or kidney disease), smoking and high alcohol consumption (more than 3 drinks per day).
What are the differences between osteoporosis and osteoarthritis?
Osteoarthritis is caused by progressive deterioration of the structures of the joint including the cartilage, the tendon and the envelope of the joint. It is usually associated with pain and stiffness. In contrast, osteoporosis is a disorder of low bone strength and is asymptomatic until fractures occur.
Is osteoporosis limited to older age?
Osteoporosis generally affects individuals who are older than 50 years of age. In women, at the time of menopause (which on average occurs around the age of 52 years), there is a reduction in bone mass, which can lead to osteoporosis. Although osteoporosis can occur in younger individuals, it is rarer and often associated with other medical conditions
Many believe consuming calcium containing dairy-products is the main way to mitigate osteoporosis, what other nutrients are important?
Adequate intake of calcium, vitamin D and protein are very important for musculoskeletal health throughout the lifespan. It is recommended to obtain these nutrients from the diet. Food sources rich in calcium include milk products and fortified beverages (plant-based soy or oat milk or orange juice). In addition to consuming vitamin D-rich foods, vitamin D supplements (400 IU daily) are recommended by Health Canada for adults over the age of 50 years. Of note cow milk, plant-based milks (e.g. soja milk), margarine and certain yogurts are fortified in vitamin D. More information about nutrition and bone health, as well as a nutrient calculator for download, can be found on the Osteoporosis Canada website (osteoporosis.ca).
Once one gets osteoporosis, can symptoms be relieved or reversed by any lifestyle factors?
Throughout the lifespan, it is recommended to embrace an active lifestyle to gain as much bone mass as possible up to young adulthood, and to reduce the risk of bone loss as we reach middle age. Osteoporosis is silent in terms of symptoms. One can assess whether there has been bone mass reduction by evaluating bone mineral density obtained through a Dual X-Ray absorptiometry (DXA) scan that can be ordered by a healthcare provider, following a clinical assessment.
In addition to adequate intake of calcium, vitamin D and protein, smoking cessation, moderate alcohol intake, exercise should be considered. Reducing the risk of falls through exercise and multifactorial interventions (e.g. proper foot wear, eyesight evaluation, use of walking aids if appropriate, etc) is also important.
What specific exercise is beneficial for osteoporosis prevention and maintenance?
Progressive resistance training (eg, squats, lunges, and push-ups) and balance exercises are recommended to improve muscle strength, prevent falls and maintain bone mass. They should be done at a frequency of two or more times a week.
More information on exercises, access to videos and guides can be found on the Osteoporosis Canada website (https://osteoporosis.ca/too-fit-to-fracture/).
