Weak bones sneak up on people. You might not notice until a minor fall causes a fracture or you lose a bit of height. The good news: small, consistent changes to food, movement, and daily habits make a big difference.
Start with food. Aim for 1,000–1,200 mg of calcium a day depending on age — that’s a cup of milk, a pot of yogurt, or a serving of canned salmon with bones. Add leafy greens (kale, bok choy) and calcium-fortified plant milks. For vitamin D, which helps your body use calcium, most adults benefit from 800–2,000 IU daily, especially in winter or if you spend little time outdoors. Ask your doctor for a blood test if you’re unsure.
Move your body in ways that load the bones. Weight-bearing activities—walking briskly, jogging, stair climbing—stimulate bone growth. Add strength training two to three times a week: bodyweight moves, squats, lunges, or bands. Balance work (standing on one leg, heel-to-toe walking) cuts fall risk, which matters more than most people realize.
Mind medicines and habits. Long-term steroid use, some anti-seizure drugs, and excessive alcohol can weaken bones. Smoking also speeds bone loss. If you take drugs long-term, ask your prescriber if they affect bone health and whether a bone-sparing strategy is needed.
Know your supplements. Calcium citrate absorbs well at any stomach acidity and suits older adults or those on acid reducers; calcium carbonate is cheaper but best taken with food. Don’t exceed recommended doses—more isn’t better and high calcium can cause issues. Pair calcium with an appropriate amount of vitamin D, not as a random combo.
Ask your doctor about a DEXA (bone density) scan if you’re a woman 65+ or a man 70+, or earlier if you have risk factors—fractures after low impact, long steroid use, or a family history of osteoporosis. The FRAX tool estimates 10-year fracture risk and helps guide treatment decisions.
Treatment options range from lifestyle changes and supplements to prescription medicines that slow bone loss or build bone (bisphosphonates, denosumab, teriparatide). Discuss side effects, how long to stay on treatment, and follow-up bone density checks with your clinician.
Watch for warning signs: sudden height loss, a new curved upper back, or back pain after minimal strain. Those can signal vertebral fractures and need prompt evaluation.
Make a simple plan today: add a calcium-rich food to two meals, walk 30 minutes most days, test your vitamin D level if you’re unsure, and remove tripping hazards at home. Small moves add up and protect you from big problems later.
