Prevent Bone Loss: Practical Steps to Keep Your Bones Strong

One in three women and one in five men over 50 will break a bone because of weak bones. You can lower that risk by making a few clear changes now.

Bones constantly rebuild. As you age the balance shifts toward breakdown, especially after menopause or with long-term steroid use. Genetics matter, but daily choices matter more than people think.

Eat for bone strength. Aim for 1,000 mg of calcium daily if you are an adult under 50 and 1,200 mg if you are a woman over 50 or a man over 70. Get calcium from dairy like milk and yogurt, leafy greens like kale, canned salmon with bones, or fortified plant milks. If you use a supplement, split doses (500 mg twice a day) for better absorption. Take vitamin D too — most adults need 800 to 2,000 IU daily; check blood levels and target a 25(OH)D level above 30 ng/mL.

Move your body the right way. Weight-bearing activity — walking, hiking, dancing, or stair climbing — helps slow bone loss. Add resistance training at least two to three times a week: squats, lunges, push-ups, or light weights. If you are able, include short bursts of higher impact (jumping or jogging) to stimulate bone growth. Balance and flexibility exercises like tai chi or standing on one leg reduce fall risk.

Watch habits that hurt bones. Heavy drinking and smoking speed bone loss. Limit alcohol to one drink a day for women and two for men. Too much caffeine can lower calcium absorption, so keep coffee to a moderate amount. Avoid extreme dieting; very low body weight raises fracture risk.

Know when to see a doctor. Get a DEXA bone density scan if you are a woman over 65, a man over 70, have had a fragility fracture, early menopause, or have used oral steroids for three months or more. DEXA gives a T-score: -1 to -2.5 suggests osteopenia, -2.5 or lower means osteoporosis. Your doctor may order blood tests for calcium, vitamin D, thyroid function, and markers of bone turnover.

Medications can help. If lifestyle changes aren’t enough, drugs like bisphosphonates, denosumab, or teriparatide reduce fracture risk. Hormone therapy or selective estrogen receptor modulators may be options for some people. Discuss benefits and side effects with your clinician.

Small safety moves matter. Remove loose rugs, add grab bars, improve lighting, and wear shoes with good grip. A single fall often causes the first major fracture.

Start with tiny steps: add a 20-minute walk, choose a calcium-rich snack, or ask your doctor about a DEXA scan. Those small actions add up and keep you active longer.

If you're on steroids or have health conditions like celiac disease or kidney disease, tell your doctor. Blood tests and individualized plans are common. Bone health is a lifelong project; check in yearly and adjust diet, exercise, and meds as needed. Strong bones give you freedom to do more. Start today and stay consistent.