Broken bones often happen because bones get weaker over years. You don’t need fancy tests to start protecting them. Small, consistent changes in what you eat, how you move, and how you live will make a real difference. Here are straightforward, usable tips you can apply this week.
Think calcium, vitamin D, and protein. Aim for about 1,000–1,200 mg of calcium daily from food first — milk, yogurt, cheese, fortified plant milks, kale, and sardines. If you don’t eat dairy, a supplement can fill gaps, but don’t double up without checking your doctor.
Vitamin D helps your body absorb calcium. Short sun exposure a few times a week can help, but many adults need 800–2,000 IU of vitamin D3 daily, especially in winter or if you live in northern areas. Ask your doctor for a blood test to fine-tune the dose.
Protein matters for bone repair and muscle, which helps prevent falls. Include lean meats, fish, beans, eggs, or dairy at each meal. Cut back on things that steal bone health: heavy alcohol, smoking, and very high salt intake. Certain meds — long-term steroids, some anticonvulsants, and proton pump inhibitors — can weaken bones, so review your prescriptions with your doctor.
Weight-bearing and resistance exercises help bones adapt and get stronger. Weight-bearing means your bones carry your weight: brisk walking, dancing, hiking, or jogging. Add strength work two to three times a week — squats, lunges, calf raises, or simple resistance-band rows. You don’t need a gym; use water bottles or a backpack for added weight.
Balance and posture work reduce fall risk. Practice one-leg stands, heel-to-toe walking, or tai chi. If you have back pain or are recovering from injury, pair exercise with guidance from a physiotherapist. Small changes like standing on one leg while brushing your teeth can add up.
When should you see a doctor? Get a bone density (DEXA) scan if you’re a woman 65+ or a man 70+, or earlier if you’ve had a fracture, lost height, or have long-term steroid use or a family history of osteoporosis. Report any sudden back pain, which can signal a vertebral fracture.
Make your home safer: remove loose rugs, add grab bars, improve lighting, and wear shoes with good grip. Strengthening bones is a long game, but starting with diet, moving more, checking meds, and fixing home hazards will lower your risk of fractures and keep you active longer.