Osteoporosis is often called a silent disease because you may not know you have it until a bone breaks or a bone scan reveals low bone density. However, there are early warning signs that can help you detect bone loss before it leads to fractures.
If you’ve ever wondered, “How do I know if I am starting to get osteoporosis?” or “What are the first symptoms of osteoporosis?”, this blog will walk you through subtle signs, risk factors, and proven ways to strengthen your bones naturally.
What Is Osteoporosis & Why Early Detection Matters?
Osteoporosis is a condition where bones become weak and brittle, making them more prone to fractures. According to the National Institutes of Health (NIH), over 10 million Americans have osteoporosis, and 44 million more have low bone mass, putting them at risk.
Why Is Osteoporosis Called a Silent Disease?
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- You won’t feel your bones weakening, as there are usually no symptoms until a fracture occurs.
- Many people don’t realize they have osteoporosis until they get a bone scan (DXA or REMS test).
- By the time fractures happen, bone loss has often progressed significantly.
Despite its silent nature, there are subtle warning signs that your bones may be losing strength.
How Do You Know If You Are Starting to Get Osteoporosis?
While osteoporosis doesn’t usually cause pain or discomfort, certain early signs may suggest bone loss is occurring.
- Receding Gums & Loose Teeth
Your jawbone supports your teeth, and if you notice your gums receding or your teeth shifting, it could be a sign of bone loss in the jaw (J Dent).
What You Can Do:
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- Ask your dentist if they notice changes in jawbone density.
- Increase foods or supplements with vitamin K2 intake to help direct calcium into bones instead of arteries.
- Read: 5 Essential Nutrients for Strong Bones—And Why Calcium Isn’t Enough.
- Weakened Grip Strength
If opening jars feels more difficult or your grip strength has noticeably weakened, it could be linked to lower bone density. Studies suggest that grip strength is a predictor of fracture risk (National Osteoporosis Foundation).
What You Can Do:
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- Start resistance training to improve muscle and bone strength.
- Use hand grippers or squeeze a stress ball to build grip strength.
- Brittle or Weak Fingernails
Your nails reflect your body’s ability to absorb minerals. If they break easily or seem thinner than usual, it may indicate poor calcium and collagen absorption.
What You Can Do:
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- Eat more magnesium-rich foods like leafy greens, almonds, and avocados.
- Ensure adequate collagen intake through bone broth or collagen peptides.
- Height Loss or a Hunched Posture
Losing ½ inch or more in height per year could be a sign of vertebral fractures caused by osteoporosis. A rounded, hunched back (kyphosis) can also indicate spinal bone loss.
What You Can Do:
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- Measure your height annually and track any changes.
- Focus on posture exercises, including yoga and Pilates.
- Learn How to Improve Balance & Prevent Falls to protect spinal bones.
How Can You Prevent Osteoporosis from Getting Worse?
The best way to protect your bones is to take preventive action early.
- Strength Training & Impact Exercises
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- Weight-bearing activities like walking, hiking, or dancing help strengthen bones.
- Resistance training (lifting weights) improves bone density.
- Impact exercises (heel drops, hopping) stimulate new bone growth.
- Eat a Nutrient-Dense Diet for Bone Health
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- Magnesium, Vitamin D, and K2 help calcium absorption.
- Boron & Collagen improve bone flexibility and structure.
- Limit sugar and processed foods that weaken bones.
Read: 5 Essential Nutrients for Strong Bones—And Why Calcium Isn’t Enough.
- Prioritize Sleep & Reduce Stress
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- Poor sleep increases cortisol, which leads to bone loss (National Sleep Foundation).
- Stress hormones weaken bones, so practice deep breathing & meditation.
When Should You Get a Bone Density Test?
If you have any of these risk factors, ask your doctor about bone density testing:
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- Women over 50 or postmenopausal women
- Anyone with a history of fractures
- Those with autoimmune conditions or prolonged steroid use
Not sure whether to get a DXA scan or a REMS scan for osteoporosis? While DXA scans are effective at detecting early bone loss, they do not measure bone quality or fragility. Watch this video to learn the key differences between DXA and REMS technology and why REMS may offer a more comprehensive assessment of your bone health.
Final Thoughts: Take Action Before It’s Too Late
Osteoporosis can go unnoticed until a fracture occurs, but by paying attention to early warning signs, you can prevent bone loss and protect your future mobility.
Have questions about your bone health? Get expert guidance—schedule a bone health consultation today!
References
- National Institutes of Health (NIH). Osteoporosis Overview.
https://www.bones.nih.gov/health-info/bone/osteoporosis/overview - National Osteoporosis Foundation. What is Osteoporosis?
https://www.nof.org/patients/what-is-osteoporosis/ - Relationship Between Osteoporosis and Periodontal Disease: Review of the Literature
- National Sleep Foundation. How Sleep Affects Bone Health.
https://www.sleepfoundation.org/
