Bone health: practical steps to keep your bones strong

Most people don’t think about bones until something breaks. Bones remodel constantly, so what you do today affects your risk of fractures years from now. You don’t need fancy diets or expensive pills—small, consistent habits make a big difference.

Daily habits that actually help

Eat calcium-rich foods. Aim for about 1,000–1,200 mg of calcium a day from dairy, fortified plant milks, canned salmon with bones, or leafy greens like kale. If you can't get enough from food, a supplement can fill the gap.

Check your vitamin D. Vitamin D helps your body absorb calcium. Many adults benefit from supplements, especially in winter or if you have limited sun exposure. A common target is a blood level around 30 ng/mL—ask your doctor for a simple test before starting high doses.

Move your body with weight-bearing and resistance exercises. Walking, jogging, stair climbing and strength training stress bones in a good way. Try 30 minutes most days and two focused strength sessions per week that hit major muscle groups.

Work on balance and mobility. Simple exercises like single-leg stands, heel-to-toe walks, or tai chi reduce fall risk. Fewer falls means fewer breaks.

Limit habits that harm bones. Smoking speeds bone loss. Drinking more than two standard drinks a day raises fracture risk. Cutting back helps more than you might expect.

When to check your bones and what treatments do

If you’re over 65, have had a low-impact fracture, or take steroids long-term, ask about a DEXA scan. That test measures bone density and helps guide treatment. Your doctor may also use tools that estimate fracture risk to decide if medication is needed.

Medications work when lifestyle changes aren’t enough. Common options include bisphosphonates (reduce bone breakdown), denosumab (lowers fracture risk by blocking bone resorption), and bone-building drugs like teriparatide for high-risk cases. Each has benefits and downsides—talk timing, side effects, and how long you’ll stay on treatment with your clinician.

Be cautious with supplements and herbal remedies. Some products interact with prescriptions or give unreliable doses. Choose reputable brands and tell your doctor everything you take.

Make your home safer: remove trip hazards, add grab bars in bathrooms, improve lighting, and use non-slip mats. Small changes at home cut fall risk quickly.

If you’ve broken a bone after a minor fall, don’t ignore it. That’s a red flag for weak bones and a reason to get tested and treated.

Want next steps? Start by tracking your daily calcium and vitamin D intake, add two strength sessions this week, and schedule a bone density check if you have risk factors. Simple moves add up to stronger bones and fewer worries down the road.