1 in 2 Women Over 50 Will Break A Bone Due to Osteoporosis. Here’s How You Can Strengthen Your Huesitos

Before we even start, let’s define “osteoporosis.” It means your bones have become “porous” — weaker, thinner, and more fragile. In more precise terms, it’s the gradual loss of bone mass and density, which increases the risk of weakness and fractures. But none of this happens overnight.

The causes are varied: there’s a genetic component; gender — 80% of osteoporosis patients are women — and age, especially with hormonal changes. Lifestyle factors also play a major role: low calcium intake, lack of vitamin D, and physical inactivity can quietly reduce your bone density until one day, a simple fall, a wrong step, or even a sneeze leads to a fracture.

There are several myths about osteoporosis among Latinas. One of the most common is that it’s an inevitable part of aging. Another, according to the Bone Health and Osteoporosis Foundation (BHOF), is that this condition mostly affects “Caucasian women.”

Amigas, that’s simply not true. Science shows that the earlier you start taking care of your overall health, the better you can protect yourself from bone weakening as you age. Osteoporosis is a silent condition that can begin much earlier than most of us imagine, especially after menopause. And yes, mis queridas, osteoporosis affects us Latinas too and  more often than you might think. We are not immune to it.

One in two women in the United States will experience an osteoporosis-related fracture in their lifetime, according to the American Academy of Orthopaedic Surgeons and other leading institutions, such as the U.S. Bone Health & Osteoporosis Foundation (BHOF). That’s a wake-up call on its own.

Unfortunately, osteoporosis still doesn’t receive the attention it deserves — neither in the public arena, where misinformation about its prevention and consequences is widespread, nor in clinical practice, where it’s often overlooked in patients with fractures or related conditions. Yet the consequences are enormous from a public health standpoint. Studies have shown that because osteoporosis “increases the risk of fracture, which can lead to decreased quality of life, disability, institutionalization, and excess mortality,” related health care costs are projected to rise by 50% by 2025, climbing from $19 billion in 2005.

When it comes to the Hispanic community, however, the story takes a different turn. Data show that “the largest increase in fracture-related health care costs is expected to occur among Hispanics — from $754 million in 2005 to $2 billion in 2025 — one of the fastest-growing segments of the U.S. population.”

Osteoporosis among Latinas: Underdiagnosis and Gaps in Care

Much of the current literature on osteoporosis highlights three key factors that prevent women from recognizing the importance of caring for their bone health from a young age and how crucial it is for their well-being in adulthood.

Let’s dive deeper into the findings:

1. As part of a national survey that later developed into the social campaign Fractured Truth, conducted a few years ago by the Bone Health and Osteoporosis Foundation and other stakeholders, researchers found that the connection between a broken bone and osteoporosis is often overlooked — both by patients and by the doctors treating those fractures. This oversight limits opportunities to address the issue in a comprehensive, preventive manner. One striking conclusion: “Approximately 96 percent of women (not diagnosed with osteoporosis) who experienced a fracture were not told by their healthcare provider that it could be linked to the disease.”

Research further suggests that only 2 in 10 older women in the U.S. who suffer a fracture are tested or treated for osteoporosis, and among surveyed women with risk factors, only 32 percent actually recognize or believe they are at risk.

2. Women tend to think bone weakening and osteoporosis are not preventable. This is one of the most misleading misconceptions, and it can have a major impact on your well-being.

The survey revealed some harmful myths that need to be debunked if we want to set a new standard for our health: osteoporosis is not just “about age,” nor is it an unfortunate and unavoidable consequence of getting older. Bones can be rebuilt, and there are steps you can take to support that process — steps that are also tied to maintaining overall health, not just “drinking milk or taking calcium supplements,” as 3 in 10 postmenopausal women mistakenly believe will prevent fractures.

Even for those already diagnosed with osteoporosis, the risk of fractures can be reduced. A fracture is not an inevitable consequence of the condition. With the right approach, prevention and bone-strengthening strategies really do work.

3. Latinas may think they’re not at risk… but they are!

Award-winning Dr. Sabrina E. Noel, Ph.D., R.D., an osteoporosis specialist who studies its prevalence in the Latinx community, has debunked the belief that Latinos have a lower risk than non-Hispanic whites. According to her research, the issue is that “historically, osteoporosis has not been considered a public health priority for the Hispanic population.”

Her work also highlights the limited research on bone health among Hispanic subgroups beyond Mexican Americans and Puerto Ricans, the two largest groups living on the U.S. mainland.

In an interview with the medical source ReachMD, she notes that the most recent National Health and Nutrition Examination Survey (2013–2014) found the age-adjusted prevalence of osteoporosis to be 20.5% for Hispanic women, compared with 17% for non-Hispanic white women.

Dr. Noel points out several factors contributing to the prevalence of osteoporosis in our community:

• Schedule your well-being visit with your doctor

Many Latinas do not regularly attend well-being visits. “This group primarily uses same-day appointments for health care, so some efforts may be needed to help patients schedule and keep preventive care visits,” she explains. Access to care and screening can vary widely, which compounds the general lack of knowledge about osteoporosis. The result? The problem is often addressed only after a fracture occurs.

The conversation, she says, needs to start earlier, when we can prevent and diagnose the issue. “This condition is silent, meaning you may not know you have osteoporosis until you experience a fracture. It is really important to talk with your health care providers about prevention strategies and screenings to identify your risk early,” she adds.

• The other risky health factors

The Hispanic population often has higher rates of conditions like diabetes, which can paradoxically inflate bone density results but still increase bone fragility. Additionally, polypharmacy — the use of multiple medications — is common, and some drugs can increase the risk of bone loss and fractures. “Breaking the communication barrier is critical for increasing bone density screening, discussing medications, and implementing fall-prevention interventions,” Dr. Noel emphasizes.

• Why Women Are Especially at Risk

According to the BHOF, “women tend to have smaller, thinner bones than men.”

As they age, estrogen levels start dropping, leading to menopause, and bone loss accelerates. Add in busy lives, skipped meals, or little time for exercise, and we’re left with bones that aren’t as strong as they should be.

But there’s good news: this disease is now preventable, detectable, and treatable in each one of its stages. Now you know: It’s never too late to strengthen your bones. In fact, bone loss can be slowed (even reversed) with the right habits and care.

How to Strengthen Your Bones

Even when you can’t change your age or genetics, you can take powerful steps every day to protect your bones. Building and maintaining bone strength is a lifelong process, and even small changes in your daily habits can make a big difference.

One more thing: you are in your young 30s? Enjoying your 40s? Well, tune in, chicas — your future depends on it. You can start taking action now.

1. Make calcium and vitamin D your daily allies

Calcium is the building block of your bones, and vitamin D helps your body absorb it.

Make sure you have a varied and colorful diet to get your appropriate dose of each. The Mayo Clinic recommends taking 1,000 mg for women between 20-50 years old, and 1,200 mg for those 50 and on.

Calcium can come from the dairy options we commonly know — cow’s milk, yogurt, and fortified cheeses. But for those who prefer a vegan diet, other foods can also support bone density, such as fortified tofu, almonds, sesame seeds, dark leafy greens like kale and collard greens, broccoli, and fortified plant-based milks. Beans, peas, and lentils are also excellent sources.

Vitamin D can be obtained from sunlight, fatty fish like salmon, mackerel, and tuna, egg yolks, and UV-exposed mushrooms. The recommended daily intake for women is 15 mcg (600 IU).

If you don’t get enough from your diet or sun exposure, ask your doctor whether supplements are right for you. 

2. Move with purpose … and choose weight-bearing exercise!

Your bones get stronger when you use them. The Mayo Clinic recommends activities like walking, jogging, dancing, climbing stairs, or light weight training to stimulate bone growth and improve muscle strength and coordination, reducing the risk of falls.

If you’re new to exercise, start small: 10 minutes of walking a day can make a difference. Eventually, you can add balance exercises like yoga or tai chi, which are low-impact exercises and focus on building strength, especially helpful as we age. The key is to keep moving.

3. Get your sunshine (safely)

The sun helps your skin produce vitamin D naturally, which supports calcium absorption. About 10–15 minutes of sunlight on your face, arms, and legs several times a week can help. Just be sure to protect your skin if you’ll be out longer, and don’t rely on sunlight alone if your doctor says your vitamin D is low.

4. Say no to smoking and go easy on alcohol

Smoking interferes with your body’s ability to absorb calcium, while heavy drinking can decrease bone formation. Both habits weaken bone tissue over time. Cutting back or quitting entirely can have immediate benefits for your bones and your overall health.

5. Get your well-being visit with your primary care doctor, and ask them for a bone density test

A DEXA scan (dual-energy X-ray absorptiometry) is a quick, painless test that measures bone strength. It’s recommended for all women over 65, but many doctors suggest testing sooner — around age 50 — if you’ve gone through menopause, have a small body frame, or have a family history of osteoporosis. Early detection means early action.

6. See the right specialist

Start with your primary care doctor or gynecologist, who can evaluate your risk and order tests. If needed, they might refer you to an endocrinologist, a hormone specialist who treats osteoporosis and bone loss. The right medical partner can tailor a plan that includes nutrition, lifestyle, and medication if necessary, helping you protect your huesitos for years to come.