Osteoporosis: Practical Tips to Protect Your Bones

Osteoporosis means bones get weaker and break more easily. You can slow it down, and sometimes stop it, by changing daily habits, checking your risk, and using the right treatments. This page gives clear, useful steps you can use now.

Who is at risk? Women after menopause, people over 65, smokers, heavy drinkers, and anyone on long-term steroids are higher risk. Low body weight, family history, and low vitamin D make it worse. If you had a broken bone from a small bump, tell your doctor — that’s a big red flag.

Testing and diagnosis

Get a bone density test if you fit the risk profile. A DEXA scan measures bone density and helps decide treatment. Your doctor will use the result plus your age and other factors to estimate fracture risk and recommend options.

Eat for stronger bones. Aim for 1,000–1,200 mg of calcium daily from food like milk, yogurt, green leafy vegetables, and fortified foods. Add vitamin D — most adults need 600–800 IU daily, and older adults often need more. Fatty fish, egg yolks, and sunlight help, but supplements are handy when diet and sun aren’t enough.

Move your body with weight-bearing and strength exercises. Walk briskly, climb stairs, do light squats, or lift small weights. Balance work like tai chi or single-leg stands cuts fall risk. Try to move at least 30 minutes most days. Small, regular sessions beat rare marathon workouts.

Talk about medications. If your fracture risk is high, drugs like bisphosphonates, denosumab, or selective estrogen receptor modulators can reduce fractures. These drugs work differently, so your doctor will pick one that fits your health and preferences. Take medicines exactly as directed and report side effects early.

Prevent falls at home. Remove loose rugs, add night lights, secure handrails, and wear shoes with good grip. Check vision and hearing — poor sight or balance raises the risk of falls. If you use sedating meds, ask your prescriber about safer options.

Watch other health issues that affect bones. Low thyroid control, heavy drinking, untreated celiac disease, and repeated steroid use all harm bone strength. Managing chronic conditions helps your bones too.

Track progress. Repeat bone density scans as your doctor recommends, usually every one to three years, and review whether lifestyle and treatment are working. Small gains add up over time.

Questions to ask your doctor: Do I need a DEXA scan? What daily calcium and vitamin D should I take? Would medicine help me? How can I safely exercise? Keep a short list so appointments stay focused.

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Quick Tips

Keep a daily calcium log, take vitamin D with a meal, do balance exercises three times a week, avoid smoking, limit alcohol, and review your medicines annually. If you fall or break a bone, call your doctor even if it seems minor and keep records of fractures. Seek help.