Bone health is often overlooked, despite its critical role in protecting organs, storing minerals, and supporting mobility throughout life. Experts emphasize that building strong bones early is essential to preventing conditions like osteopenia and osteoporosis later in life, particularly as hormone levels decline with age.

Dr. Hazim Moustafa, a primary care sports medicine physician at Catholic Health, highlights that peak bone mass—the time when bones are strongest and densest—typically occurs in the late teens through early 30s. After this period, bone density generally begins to decrease, a process that accelerates in midlife and beyond.

“Bone loss is the silent disease,” Moustafa said, noting it often progresses without symptoms until it is more advanced. He explained that hormone surges during puberty stimulate rapid bone growth, but once this phase ends, the skeleton no longer expands, making early adulthood a crucial time for building bone strength.

Lifestyle changes common in the late 20s and 30s, including reduced physical activity due to career or family commitments, can contribute to decreased bone density. Moustafa recommends incorporating strength training and weight-bearing exercises such as jumping jacks, squats, and deadlifts to stimulate bone-building cells and maintain muscle mass. Nutrition also plays a key role; protein supports skeletal structure, while calcium and vitamin D are vital for maintaining bone density. Vitamin D, in particular, aids calcium absorption and can often be deficient in populations spending limited time outdoors.

While calcium and vitamin D supplements may benefit those with deficiencies, Moustafa cautions against expecting a quick fix. “The best treatment and the best answer is, really, it takes time,” he said.

Screening for bone density, such as through bone scans, is generally recommended primarily for postmenopausal women, who are at highest risk due to the rapid drop in estrogen that accelerates bone loss. For healthy individuals without risk factors, routine scans may offer limited benefit given the slow progression of osteoporosis.

Other groups susceptible to significant bone loss include people with low body weight, smokers, heavy alcohol consumers, those who are inactive, long-term corticosteroid users, individuals with inflammatory conditions like rheumatoid arthritis, and those with a family history of osteoporosis.

Older adults may exhibit more visible signs of bone loss, such as decreased height, a hunched posture, slow injury recovery, and an increased risk of fractures. Age-related loss of muscle mass, known as sarcopenia, also contributes to bone weakening in both men and women.

Despite these risks, Moustafa emphasized that bone loss is not inevitable. Preventive measures centered on a healthy lifestyle, adequate nutrition, and regular physical activity remain the most effective means to protect bone health across the lifespan.