One in three women and one in five men over 50 will break a bone because of weak bones. That sounds alarming, but you can do a lot to reduce the risk. This page gives clear, practical steps you can start using today — from simple lifestyle moves to what tests and medicines actually help.
Start with food and movement. Aim for about 1,000–1,200 mg of calcium a day from dairy, fortified foods, or supplements if you can’t eat enough. Vitamin D matters because it helps your body absorb calcium; many adults need 800–2,000 IU daily depending on blood levels. Ask your doctor for a vitamin D blood test if you're unsure.
Exercise that stresses bones helps build strength. Do weight-bearing activities like brisk walking, hiking, dancing, or stair climbing most days. Add two sessions a week of strength training (bodyweight, resistance bands, or light weights) and balance work — tai chi or single-leg stands reduce falls.
Cut back on habits that harm bones: quit smoking, limit alcohol to one drink a day (two at most on rare occasions), and avoid crash diets. If you have low body weight or have used steroids long-term, talk with your doctor — those raise fracture risk and change how we manage care.
If you’re over 65, have had a low-trauma fracture, or have risk factors (early menopause, long steroid use, family history), get a DXA scan to measure bone density. The report gives a T-score: -2.5 or lower usually means osteoporosis; -1.0 to -2.5 is low bone mass (osteopenia). These numbers guide treatment decisions.
First-line medicines are usually bisphosphonates (alendronate, risedronate, zoledronic acid). They slow bone loss and lower fracture risk. Denosumab is an option if bisphosphonates don’t suit you. For very low bone density or multiple fractures, anabolic agents like teriparatide or romosozumab help build new bone. Every drug has trade-offs — common side effects, rare but serious risks like atypical femur fracture or jaw problems with certain meds — so discuss benefits and monitoring with your clinician.
Follow-up matters. Repeat DXA scans every 1–3 years depending on your treatment and risk. Keep taking calcium and vitamin D as advised. If you stop certain drugs, your doctor may switch to another to avoid quick bone loss after stopping treatment.
Worried about falls? Make your home safer: remove rugs, add grab bars, improve lighting, and wear shoes with good grip. Small fixes cut fracture risk in half for many people.
If you want, bring a list of meds and bones history to your next appointment and ask directly: “Am I at fracture risk? Should I get a DXA? Would a medicine help me?” Those questions open a short, useful conversation that changes care.
