Learn how to protect bone health after 50 with tips on nutrition, exercise, and osteoporosis prevention.
Published April 7, 2026
Contributed by: Maria Antonelli, MD / Rheumatology
Bone Up: Preventing Osteoporosis and Staying Strong
As we get older, our bone health becomes even more important. Taking small steps now can help protect you from broken bones and keep you active for many years.
For many women, lower estrogen levels after menopause can lead to bone loss. This raises the risk of osteoporosis, a condition where bones become weak and break more easily. Many people don’t know they have osteoporosis until a fracture happens. That’s why prevention and early care matter.
MetroHealth offers Rheumatology services at 8 locations across Northeast Ohio, making it easy to get care close to home.
Maria Antonelli, MD and Director of the Osteoporosis Center for Excellence at MetroHealth, explains:
“Osteoporosis is often silent until a person breaks a bone. These fractures can lead to loss of independence and serious health problems. Both men and women can get osteoporosis.”
Know Your Risk
Some things can increase your chance of getting osteoporosis, including:
- Being post-menopausal
- Certain medications
- Family history
- Low body weight
- Smoking
A DEXA scan is a simple test that checks your bone strength and can help find problems early.
Nutrition Matters
Your bones need calcium and vitamin D to stay strong.
- Women over 50 should get about 1,200 mg of calcium every day.
Sources include dairy foods, fortified plant‑based milks, leafy greens, and supplements if needed.
You can check your daily calcium intake with this helpful tool: osteoporosis.foundation/calcium-calculator
- Vitamin D helps your body absorb calcium. You can get it from sunlight, some fish, and supplements.
In northern areas, many people don’t get enough sunlight—especially as we age—so vitamin D supplements may help.
Move to Strengthen Your Bones
Exercises that help build strong bones include:
- Walking
- Dancing
- Climbing stairs
- Yoga
- Resistance or weight training
Strong muscles support your bones and help prevent falls.
Healthy Habits Make a Difference
To protect your bones:
- Don’t smoke
- Limit alcohol
- Keep a healthy weight
- Practice balance exercises
These steps can lower your risk of fractures.
The MetroHealth Advantage
To learn more about osteoporosis, anyone interested can attend a small group Osteoporosis Clinic with Dr. Antonelli or Dr. Shah.
For more information, call Laurel Stevens, RN, at 216‑778‑5859.
Rheumatology services are available at the following MetroHealth locations:
Prevention is powerful.
Even if you haven’t had any bone problems, taking action with regular checkups and healthy habits can make a big difference.
To make an appointment with a Women’s Health Team provider, call 216‑778‑4444or schedule online through MyChart. To learn more about Women’s Health at MetroHealth, visit metrohealth.org/obgyn.
Your Questions Answered
Q: What is osteoporosis?
A: Osteoporosis is a condition that makes bones weak and more likely to break. Many people don’t know they have it until they get a fracture. It is more common after age 50, especially in women, but men can get it too.
Q: How can I keep my bones strong as I age?
A: You can help protect your bones by getting enough calcium and vitamin D, staying active with weight‑bearing exercises (like walking or dancing), avoiding smoking, and limiting alcohol. Regular checkups and a DEXA scan can also help your doctor check your bone health.
Q: When should I get checked for bone loss?
A: If you are over 50, especially if you have risk factors like family history, low body weight, or past fractures, it’s a good idea to talk to your doctor about a DEXA scan. This simple test measures bone strength and can catch problems early.
May is Osteoporosis Awareness & Prevention Month. Visit www.bonehealthandosteoporosis.org to take a bone health quiz and learn more.
