Bone health matters—your bones support movement, protect organs, and store minerals.

But bone strength changes with age. Here's simple, practical advice to keep bones strong now and later.

Eat for strong bones. Aim for steady calcium intake from food first: dairy, canned salmon with bones, tofu, leafy greens. Adults usually need about 1,000–1,200 mg of calcium a day depending on age and sex. Don’t overload supplements without checking with your doctor—too much calcium can cause issues.

Get enough vitamin D. Vitamin D helps your body absorb calcium. Short daily sun exposure helps, but many people need supplements, especially in winter or in northern climates. A common dose is 800–2,000 IU daily, but ask your provider for a blood test to set the right dose.

Move your body the right way. Weight-bearing exercises build bone: brisk walking, hiking, dancing, and stair climbing. Add strength training twice a week to keep muscle and bone strong. Balance and flexibility work—like tai chi or yoga—reduces fall risk.

Cut habits that harm bones. Smoking accelerates bone loss. Heavy alcohol use weakens bone and raises fracture risk. Caffeine and high-sodium diets can increase calcium loss; moderate them.

Know medication options. If you have osteoporosis or high fracture risk, doctors may prescribe bisphosphonates, denosumab, or other drugs that slow bone loss. These medicines help, but they need monitoring. Discuss benefits and side effects with your clinician.

Get screened when it matters. Bone density testing (DEXA scan) is the standard for diagnosing osteoporosis. Most guidelines suggest screening women from age 65 and men from 70, or earlier if you have risk factors like steroid use, low body weight, or previous fractures.

Prevent falls at home. Remove tripping hazards, add non-slip mats in bathrooms, use good lighting, and consider grab bars if needed. Wear sturdy shoes and get your vision checked regularly.

Watch for warning signs. Sudden height loss, a stooped posture, or back pain after minor activity can point to vertebral fractures. If you suspect a fracture, seek care promptly.

Lifestyle changes are powerful. Small moves—adding a daily walk, swapping chips for yogurt, or starting a simple strength workout—add up over months. Track progress and celebrate steady improvements.

If you want reliable info or medications, CanadaCloudPharmacy.com offers articles and resources about bone health and related treatments. Use online resources as a starting point, then talk with your healthcare team.

Strong bones come from consistent habits, not quick fixes. Start with diet, vitamin D, exercise, and safety at home. Talk to your doctor about testing and medicines if you’re at risk.

Quick tips

Keep a simple checklist: get a DEXA if you’re over 65 or have risk factors, track calcium and vitamin D daily, do 30 minutes of weight-bearing exercise most days, avoid smoking, limit alcohol, and secure your home against falls. Review all medications with your doctor—some drugs speed bone loss. If you break a bone from a minor fall, ask about osteoporosis testing and treatment right away.

Ask your pharmacist or doctor for personalized advice today, anytime.