Osteoporosis: How to Prevent Bone Loss and Lower Fracture Risk

One in three women and about one in five men over 50 will break a bone because of weak bones. Osteoporosis means bones have lost density and break more easily. You usually won’t feel it until a fracture happens, so acting early matters.

How osteoporosis is diagnosed

Your doctor can check bone strength with a DEXA scan (bone density test). The result gives a T-score that shows whether your bones are normal, weak (osteopenia), or osteoporotic. Blood tests can check vitamin D, calcium, thyroid, and markers that affect bone health. If you’re over 65, had a low-trauma fracture, take steroids long-term, or have a family history of fractures, ask for a DEXA scan.

Bone density alone doesn’t tell the whole story. Your doctor will also look at your fall risk, medications, smoking, alcohol use, and other conditions like rheumatoid arthritis or early menopause that raise fracture risk.

Practical steps to protect your bones

1) Get enough calcium and vitamin D. Aim for about 1,000–1,200 mg of calcium a day from food and supplements if needed. Vitamin D helps your body absorb calcium—many adults target 800–2,000 IU daily, but ask your doctor to test levels and recommend the right dose for you.

2) Do weight-bearing and strength exercises. Walk, jog, dance, climb stairs, or lift weights two to three times a week. Strength training preserves muscle and bone and lowers fall risk. Balance exercises like tai chi reduce the chance of a bad fall.

3) Review medications and habits. Long-term corticosteroids, some anticonvulsants, and thyroid overreplacement can harm bone. Quit smoking and limit alcohol to one drink a day for women, two for men—less is safer.

4) Home safety to prevent falls. Remove loose rugs, add grab bars in the bathroom, improve lighting, and wear shoes with good grip. Poor vision or loose carpets are common causes of home falls.

5) Know treatment options. If your fracture risk is high, doctors often prescribe bisphosphonates (like alendronate), denosumab, or bone-building drugs such as teriparatide. These medicines cut fracture risk and are usually started after a DEXA scan and risk assessment. Ask about side effects and how long you should stay on treatment.

6) Monitor and follow up. Repeat bone density tests as your doctor recommends and track any new fractures or starts of risky medications. Small changes in lifestyle plus medical treatment when needed make a big difference over years.

If you’re worried about bone health, ask your primary care doctor for a bone density test and a clear plan. Preventing a first fracture keeps you independent and active longer, and simple steps today pay off down the road.