One in three women and about one in five men over 50 will break a bone because of low bone density. That sounds scary, but small changes make a big difference. Here’s a straight talk about what osteoporosis is, how you can spot it early, and what actually helps your bones stay stronger.
Osteoporosis means bones lose density and become fragile. You won’t feel it until a bone breaks, so screening matters. Risk factors include being older, thin build, family history, early menopause, long-term steroid use, heavy drinking, and smoking. Certain conditions — like rheumatoid arthritis or low hormone levels — also raise risk. If any of this sounds like you, talk to your doctor about a bone density test.
The main test is a DXA (bone density) scan. Doctors use it to measure fracture risk and decide on treatment. If you’re over 65 (women) or 70 (men), or younger with risk factors or prior fractures, ask for a scan. Repeat timing depends on results, but many people get checked every 1–2 years when starting treatment.
Prevention uses three simple tools: movement, nutrition, and fall-proofing your home. Do weight-bearing exercises like walking, dancing, or stair climbing 3–4 times a week. Add strength training twice weekly to keep muscles and bones connected. Cut back on alcohol and quit smoking — both speed bone loss. For falls, remove loose rugs, add night lights, and use grab bars where needed.
Nutrition matters. Aim to meet your calcium and vitamin D needs through food first: dairy, fortified plant milks, leafy greens, and fatty fish. A common target for many adults is around 1,000–1,200 mg of calcium and 800–1,000 IU of vitamin D daily, but check with your doctor because needs vary. Too much calcium from supplements can cause problems, so don’t overdo it without guidance.
When lifestyle changes aren’t enough, medications can help. Common prescriptions include bisphosphonates (like alendronate), denosumab, and bone-building drugs such as teriparatide. Each works differently: some slow bone loss, others build new bone. All medications have pros and cons — for example, bisphosphonates can upset the stomach and, rarely, affect the jaw after dental surgery. Discuss side effects and how long you should stay on treatment with your clinician.
Quick checklist: get a DXA if you’re older or have risk factors, move more (weight-bearing + strength), eat for bone health, limit alcohol and smoking, secure your home, and talk to your doctor about supplements or drugs if your risk is high. Protecting bones is a long game, but starting today changes outcomes years from now.
