Bone Loss Starts Sooner Than You Think
Here's something that surprises many of our patients at AmpleHealth: you begin losing bone density in your mid-30s. It's a slow, silent process — no pain, no obvious symptoms — and by the time most people hear the word "osteoporosis," significant damage may already be done.
The good news? This is one of the most preventable conditions we manage in internal medicine. What you do in your 40s and 50s genuinely matters.
Why Bone Density Matters
Bones are living tissue, constantly being broken down and rebuilt. When the breakdown outpaces rebuilding — which accelerates after menopause in women and more gradually in men as testosterone declines — you get osteopenia (low bone density) and eventually osteoporosis.
Osteoporosis dramatically increases your risk of fractures, particularly in the hip, spine, and wrist. A hip fracture in older adulthood can lead to serious complications, loss of independence, and even increased mortality.
What Actually Builds and Protects Bone
1. Calcium — but context matters Adults under 50 need about 1,000 mg of calcium daily; those 50 and older need 1,200 mg. Food sources — dairy, leafy greens, fortified products — are preferred over supplements when possible. Talk to your doctor before taking high-dose calcium supplements, as recent research has raised questions about cardiovascular effects in some individuals.
2. Vitamin D Calcium can't do its job without adequate vitamin D. Many patients in Northern California are deficient, especially those who spend limited time outdoors. A simple blood test can reveal your levels, and supplementation is often straightforward.
3. Weight-bearing and resistance exercise Walking, hiking, dancing, and strength training all stimulate bone formation. Aim for at least 30 minutes of weight-bearing activity most days of the week. This is one of the most powerful tools available — and it's free.
4. Limit bone-depleting habits Smoking accelerates bone loss. Heavy alcohol use interferes with calcium absorption. Even excess caffeine and sodium can quietly work against you.
5. Review your medications Certain medications — including long-term corticosteroids, some antacids, and certain antidepressants — can affect bone density. If you take any of these regularly, it's worth a conversation with Dr. Kamra.
When Should You Get a Bone Density Scan?
The DEXA scan is the standard test for measuring bone density. Current guidelines recommend screening for all women at age 65, and earlier for women with risk factors (family history, early menopause, low body weight, smoking history). Men are typically screened at 70, or earlier if risk factors are present.
If you're unsure whether you're due for a scan, bring it up at your next visit.
Your Next Step
Bone health rarely feels urgent until something breaks. But at AmpleHealth, we believe the best time to act is before that happens. Whether you're due for screening, have questions about your calcium intake, or want to review how your current medications affect your bones, we're here to help.
Schedule an appointment with Dr. Kamra at our Carmichael or Sacramento location — and let's build a plan that keeps you strong for the long run.
This article is provided for educational purposes only and does not constitute medical advice. Please consult your AmpleHealth provider for guidance specific to your health situation.
Book an appointment
