Osteoporosis: protect your bones and avoid fractures

One in three women and one in five men over 50 will break a bone partly because of weak bones. If that sounds scary, good news: small, practical steps can cut your risk a lot. This page gives clear, usable advice on what causes osteoporosis, how to test for it, and what you can do today to strengthen your bones.

What causes osteoporosis and who’s at risk

Bone is living tissue that gets thinner with age. Key risk factors are: being female, going through menopause early, low body weight, family history, long-term steroid use, smoking, heavy alcohol use, and some medical conditions like rheumatoid arthritis or low testosterone. If you take prednisone or similar drugs, talk to your doctor about bone protection right away.

Checking for risk is simple: if you’re a woman 65 or older, or a man 70 or older, most doctors recommend a DEXA bone density scan. People younger than that should get a scan if they have major risk factors or a history of fractures from minor falls.

Quick action steps you can start now

Move more. Aim for weight-bearing exercise (walking, jogging, stair climbing) plus two sessions a week of strength training. Strength exercises help bones respond better to stress and reduce fall risk.

Eat smart. Aim for about 1,000–1,200 mg of calcium per day (from food first: dairy, fortified plant milks, canned salmon, leafy greens). Vitamin D helps calcium work—many adults aim for 800–2,000 IU daily, but check a blood 25(OH)D test to set the right dose.

Fix fall hazards. Remove loose rugs, add night lights, keep floors clutter-free, and install grab bars in bathrooms if needed. Improving balance with tai chi or simple single-leg stands cuts fracture risk.

Mind medication timing. If your doctor prescribes a bisphosphonate (like alendronate), take it with a full glass of water on an empty stomach and stay upright for 30–60 minutes to avoid irritation and help it absorb correctly.

Know the treatment options. Doctors treat osteoporosis with several meds when lifestyle changes aren’t enough. Common choices include bisphosphonates, denosumab, and in some cases anabolic drugs like teriparatide. Each has pros and side effects (rare jaw issues or atypical femur fractures with some drugs), so review risks and benefits with your clinician.

Watch supplements and interactions. Don’t take calcium at the same time as iron or some thyroid meds. If you use supplements, tell your doctor so they can time doses properly and avoid drug interactions.

If you suspect low bone density or had a recent minor fall that caused a fracture, get a DEXA scan and discuss a bone health plan. Small changes now—better diet, regular exercise, and simple home fixes—pay off big later. Want guides on specific exercises or how to read a DEXA report? Browse related articles or contact a bone health specialist for a tailored plan.