This is a great question! We always encourage self-care for everyone. And it’s never too early to get started. After all, building up the “bone bank” so-to-speak begins in childhood and continues throughout the young adult years.
At any age, balance training and exercise are still the number one tool for falls and fracture prevention. Strength training and weight-bearing exercises are the key to osteoporosis prevention. Studies show that simple movements taught in gentle yoga, tai chi, and Qi Gong can be very effective in reducing the risk of falls and fractures.
Second, pay attention to your diet and supplementation. It’s important to get the right amount of calcium (based on age and gender), vitamin D, and protein. Your primary care physician is the best one to advise you about your risk and individual needs as well as the best way to get those needs met.
Getting screened for bone density isn’t a bad idea. Depending on your age, a baseline is advised for older adults. Exactly what age screening should begin remains a controversial subject. The National Osteoporosis and the Canadiam Medical Association recommend bone mineral density screening beginning at at 50 if there are significant risk factors present (e.g., previous history of hip fracture, tobacco and alcohol use, use of high-risk medications).
There is general agreement among various organizations concerned about osteoporosis that screening for all women should take place after age 65 for women and 70 for men. If you are interested in knowing your risk for osteoporosis-related fractures, a simple place to start is with the Fracture Risk Assessment Calculator known as FRAX.
Anyone can assess their risk at any time with this tool. It is available at the World Health Organization’s website (www.shef.ac.uk/FRAX/tool.jsp). A nice feature of this test is its ability to take into account your individual risk fracture for fracture (not just bone mineral density).
Just be aware that there is an absence of evidence showing that screening via bone mineral density testing is effective in reducing fractures. Being at increased risk of a fracture doesn’t mean you’ll actually break a bone. For example, some studies show that the FRAX only predicted 43 per cent of fractures that did occur. And half the people who did fracture a bone were considered at low risk for fracture.
The best person to advise you is a health care professional who can take into account all aspects of your life and health. This could be a primary care provider, nurse practitioner, or other expert who focuses on self-care, prevention, and aging issues.