Sometimes we must look to the past to shape the future. Hippocrates already said, "Let food be your medicine." A wise piece of advice when considering the challenges women face today with osteoporosis. This often-overlooked disease is not just a matter of age, but a health challenge that is both preventable and treatable. How can we use the wisdom of the past to keep our bones strong and tackle the challenges of tomorrow?

Osteoporosis, a condition characterized by low bone mineral densityThe amount of minerals in bone tissue and deterioration of bone structure, increases the risk of fracturesBone breaks. Women, in particular, are affected after the menopauseThe life phase after the natural cessation of menstruation in women, as the decline in estrogen levelsThe hormone levels of a key female sex hormone elevates the risk of bone loss. Understanding and raising awareness of risks as well as taking measures for bone health, including calcium intake, physical activity, and avoiding risk factors such as smoking and alcohol, are crucial for prevention.

A healthy lifestyle can offer significant benefits for bone health. An adequate calcium intakeThe amount of calcium one consumes through food or supplements plays a critical role in maintaining bone density and can lower the risk of osteoporosis ^[1]. At the same time, regular weight-bearing exercises such as walking and dancing not only promote bone density but also enhance overall well-being and reduce the risk of fractures later in life ^{[2] [3]}. Smokers should focus on eliminating this risk factor, as smoking is associated with an increased risk of bone loss and osteoporosis ^[4].

Numerous studies highlight the factors influencing bone health. A comprehensive study on physical activity shows that weight-bearing exercises significantly increase bone density in both pre- and postmenopausal women ^[3]. This study included a large sample and relied on randomized controlled trials, which strengthens the reliability of the findings. Another analysis on the role of alcohol consumption has shown that excessive drinking negatively affects bone strength not only through lower bone density but possibly also through impaired collagen synthesis ^[5]. Interestingly, this study suggested that changes in the organic matrix of the bone can occur even with consistent mineral density, opening new avenues for diagnosis. Finally, research on smoking cessation indicates that the negative impact of smoking on bone health may be partially reversible, underscoring the importance of quitting early ^[6].

To proactively promote bone health, women should increase their calcium intake through a balanced diet or supplements ^[1]. A daily routine that includes regular weight-bearing exercises such as dancing or walking is essential ^{[2] [3]}. Women should strive to avoid smoking or quit if possible, as this can significantly reduce fracture risk ^[7]. Lastly, regularly avoiding excessive alcohol and caffeine consumption is advisable to support calcium storage in the bones ^{[8] [9]}.

In summary, proactively protecting bone health through a balanced diet, regular exercise, and avoiding harmful substances presents an effective strategy against osteoporosis. Implementing these simple yet powerful recommendations can not only strengthen bones but also improve overall quality of life. By considering the lessons of the past, we can take action today to create a strong and healthy future.