Osteoporosis: Simple Steps to Protect Your Bones

One in three women and one in five men over 50 will break a bone because of osteoporosis. That sounds alarmist, but it’s useful: bone loss is common and mostly preventable or manageable if you act early. This page gives straightforward, practical steps you can use today — from tests to meds to daily habits that make a real difference.

What causes bone loss?

Bones weaken when old bone breaks down faster than new bone forms. Age and menopause are the biggest drivers — lower estrogen speeds bone loss in women. Long-term steroid use, certain cancers, thyroid problems, and some epilepsy or psychiatric drugs also harm bone. Lifestyle matters too: smoking, low body weight, drinking a lot, poor diet, and sitting most of the day all raise risk. Family history and past fractures matter, so if a parent broke a hip, tell your doctor.

Want to know where you stand? The DEXA scan (a bone density test) measures how dense your bones are and gives a T-score doctors use to decide if you have osteoporosis or low bone mass. Typical screening: women 65+ and men 70+, but ask for earlier testing if you have risk factors.

How to protect your bones

Small changes add up. Aim for an adequate daily calcium intake — roughly 1,000 mg for most adults and about 1,200 mg for women over 50. Get vitamin D too; many doctors recommend 800–1,000 IU daily for older adults so calcium is absorbed properly. You can get calcium from dairy, fortified plant milks, leafy greens, and supplements if needed. Check with your provider before starting supplements.

Move your body every day. Weight-bearing exercises (walking, jogging, dancing) and resistance training (bands, weights, bodyweight moves) stimulate bone growth. Add balance and leg-strengthening exercises to lower fall risk — tai chi or simple single-leg stands help. Limit alcohol and quit smoking; both speed bone loss and increase fall risk.

If your bone density is low, medications can help. Common options include oral bisphosphonates (alendronate), injections like denosumab, and bone-building drugs such as teriparatide for severe cases. Each drug works differently and has pros and cons — oral bisphosphonates can irritate the esophagus if not taken correctly, and some treatments need monitoring for rare side effects. Talk through benefits and risks with your doctor, and stick with the plan: stopping therapy early can let bone density drop again.

Preventing falls prevents fractures. Remove loose rugs, add grab bars in bathrooms, keep pathways bright, and get your vision checked yearly. If you take medications that make you dizzy, review them with your provider.

Got questions about medicines, tests, or lifestyle plans? Browse our osteoporosis tag for guides on medications, how to buy them safely, and practical tips for daily care. If you’ve had a minor fall and a big ache afterward, see a doctor — early treatment preserves mobility and quality of life.