Ten million Americans have osteoporosis, a disease that causes bones to weaken and break more easily. Both men and women can develop osteoporosis, but women face a much higher risk. And Caucasian and Asian women are more likely than those of other ethnicities to develop this disease. Having a family history of osteoporosis boosts risk, too. So do consuming too little calcium or vitamin D, not getting enough exercise, smoking, and excessive drinking.

Many people don’t realize they have osteoporosis until they break a bone. Fortunately, research suggests that a bone mineral density (BMD) test might help detect the disease.

A BMD Test May Help
A BMD test is a quick and painless test that measures the strength of your bones. Some health organizations, including the U.S. Preventive Services Task Force, advise BMD testing for all women ages 65 and older. Others, such as the National Institutes of Health, say there isn’t enough evidence to recommend universal screening. So it’s best to ask your doctor whether you should have a BMD test.

Steps for Strong Bones
The good news is that healthy habits can help you keep your bones strong.

• Get plenty of calcium and vitamin D. People ages 51 and older need 1,200 milligrams of calcium every day. Those ages 51 to 70 should consume 400 international units (IUs) of vitamin D daily, and individuals older than age 70 need 600 IUs.
• Avoid or limit alcohol.
• Perform weight-bearing exercises, such as walking or dancing, on most days of the week.
• Quit smoking.