Bone Health: Simple Steps to Stronger Bones

Most people assume bone loss is just part of getting older. That’s not true. You can slow it, sometimes reverse small losses, and cut your fracture risk a lot with a few clear habits. Here are practical, no-nonsense actions you can take today.

Daily habits that build bone

Eat for bone strength. Aim for about 1,000–1,200 mg of calcium a day (your doctor will tell you the right amount for your age). Include dairy or fortified plant milks, canned salmon with bones, leafy greens like kale, and calcium-fortified foods. Pair calcium with vitamin D—target roughly 800–1,000 IU daily unless your doctor prescribes otherwise. Vitamin D helps your body absorb calcium; without it, supplements won’t do much.

Move your body in ways that matter. Weight-bearing activities force your bones to adapt and get stronger. Walk briskly, hike, jog, or climb stairs. Add resistance training two or three times a week—simple dumbbell moves, resistance bands, or bodyweight squats and lunges work. Include balance exercises like standing on one leg or tai chi to reduce falls.

Watch what undermines your bones. Smoking speeds bone loss. Drinking more than two alcoholic drinks a day raises fracture risk. Too much sodium in your diet can cause calcium loss. If you’re on long-term steroids or certain seizure medicines, talk with your doctor—these drugs can weaken bone, and you may need extra monitoring or treatment.

When to test, and when medication helps

Ask about a bone density (DEXA) scan if you’re a woman 65 or older, a man 70 or older, or younger with risk factors (fracture after age 50, long steroid use, early menopause, or very low body weight). A DEXA result tells you if you have osteoporosis, low bone mass, or normal bone density, and helps guide treatment.

Medications can be very effective. If your scan shows osteoporosis or you’ve had a fragility fracture, your doctor may recommend bisphosphonates, denosumab, or other options. These lower fracture risk. Take prescription medicines exactly as directed and have follow-up checks—stopping or skipping doses can reduce benefit.

Make your home safer. Most fractures in older adults follow a fall. Remove loose rugs, improve lighting, install grab bars, keep floors clutter-free, and wear sturdy shoes. Review your meds for dizziness or low blood pressure side effects and fix those issues with your prescriber.

Small changes add up. Eating better, staying active, checking your vitamin D, and reducing fall risk cuts the chance of a broken bone. If you’re unsure where to start, tell your primary care doctor or a physical therapist you want to improve bone health—they’ll give a short plan you can follow.

Want a quick checklist to use at home? Track daily calcium, log 30 minutes of weight-bearing activity, do two resistance sessions weekly, and review fall hazards once a month. That routine keeps your bones working for you, not against you.