Bone Health: How to Keep Strong Bones at Every Age
Worried about fragile bones or wondering what actually helps keep them strong? Bone health isn’t a mystery. Small, consistent choices add up: eat the right nutrients, move the right way, and check the medicines you take. Below are clear, practical steps you can start using today.
First, food matters. Aim for enough calcium (dairy, fortified plant milk, canned salmon with bones, leafy greens) and vitamin D (oily fish, fortified foods, safe sun exposure). Protein is important too — bones need it to stay strong. If your diet is limited, a basic calcium-plus-vitamin-D supplement can help, but check with a clinician before starting any pill.
Second, move more — especially weight-bearing and resistance exercises. Walks, stair climbing, light squats, lunges, and resistance bands all send a “build bone” message to your body. Try 30 minutes most days and add two short strength sessions per week. If balance is a concern, include gentle balance practice like standing on one leg or tai chi to lower fall risk.
Third, watch medications and medical risks. Long-term steroids (prednisone and similar drugs) are a major cause of bone loss. Certain cancer treatments—like aromatase inhibitors used in some breast cancer care—can also weaken bones. Other meds such as some anticonvulsants or high-dose thyroid hormone may affect bone density. If you take these, ask your doctor about bone-sparing choices and whether a bone density (DEXA) scan makes sense.
Fourth, cut habits that harm bones. Smoking speeds bone loss. Drinking more than a couple of alcohol drinks a day raises fracture risk. Fall-proof your home: remove loose rugs, improve lighting, and use non-slip mats in the bathroom.
Fifth, know the tests and treatments. A DEXA scan measures bone density and helps gauge fracture risk. If risk is high, common medical treatments include bisphosphonates, denosumab, or SERMs — each has pros and cons. Your clinician will balance fracture risk, side effects, and your personal needs when recommending therapy.
Finally, track and act on changes. Sudden height loss, back pain after minor strain, or a low-impact fracture are red flags—talk to a doctor. For most people, prevention and early intervention let you avoid major problems and stay active longer.
Practical checklist
- Get enough calcium and vitamin D. - Do weight-bearing and strength exercises regularly. - Review medications with your doctor for bone risk. - Quit smoking and limit alcohol. - Consider a DEXA scan if you have risk factors.
Related guides on TheOnlineDrugstore.com
Read these posts for more on medicines and bone-related issues: "Best Prednisone Alternatives: Budesonide, Methotrexate & Biologics Compared" (steroid risks and alternatives), "Anastrozole's Impact on Mental Health" (also covers bone effects of aromatase inhibitors), "Sarsaparilla Supplement Benefits" (joint comfort and supplements), and "Acetaminophen: Uses, Benefits, Safety Tips" (managing pain safely). Each article gives practical info to help you ask the right questions at your next appointment.
Want help figuring out your next step? Start by checking your calcium and vitamin D intake, add two short strength sessions this week, and bring your medication list to your next clinic visit. Small actions now pay off big later when it comes to strong bones.
