Osteoporosis: Protect Your Bones and Prevent Fractures
Osteoporosis weakens bones until they break more easily. You might not feel anything at first—no pain, no warning—until a fall or a simple sneeze causes a fracture. That’s why knowing your risk and taking simple steps now can make a big difference later.
How osteoporosis is diagnosed
The most common test is a bone density scan (DXA). It gives a T-score that shows how your bone density compares with a young adult’s. Doctors use that score plus your age, medical history, and fracture risk to decide on treatment. If you’re a woman over 65, a man over 70, or you’ve had a broken bone after a minor fall, talk to your provider about a DXA.
Other clues include losing height, a curved upper back, or repeated low-trauma fractures. Blood tests can rule out thyroid or vitamin problems that affect bones. If you’ve been on steroids long-term, or have certain conditions like rheumatoid arthritis, your doctor may test earlier.
Practical prevention and treatment tips
Start with diet and activity. Aim for enough calcium and vitamin D—many guidelines suggest roughly 1,000–1,200 mg of calcium and 800–1,000 IU of vitamin D daily from food and supplements combined, but check with your doctor for your needs. Eat dairy, leafy greens, fortified milk or plant milks, and oily fish.
Move more in ways that help bones: weight-bearing exercise (walking, jogging, dancing) and strength training (light weights, resistance bands) boost bone strength. Add balance work like tai chi to cut fall risk. Even 30 minutes most days makes a difference.
Small lifestyle changes help: stop smoking, limit alcohol, and manage meds that cause bone loss when possible. Review your medicines with a clinician—some drugs speed bone loss or increase fall risk.
Medications for osteoporosis range from bisphosphonates (common first choice) to denosumab, selective estrogen receptor modulators, and bone-building drugs like teriparatide or romosozumab. Each has pros and downsides—bone tests, fracture risk, other health issues, and how long you’ll take the drug all matter. Ask about side effects like rare jaw issues or unusual thigh pain so you know what to watch for.
Preventing falls is part of preventing fractures. Clear trip hazards, add grab bars in bathrooms, use good lighting, and wear shoes with grip. If balance or vision is a problem, get help—small fixes lower fracture risk a lot.
Want a quick plan? Get a bone density test if you meet screening age or risk factors, focus on calcium and vitamin D from food, add regular weight-bearing and strength workouts, check medications with your provider, and discuss medicines if your fracture risk is high. Simple steps now can keep you active and reduce the chance of a broken bone later.
