Worried about weak bones? Osteoporosis quietly makes bones fragile and raises fracture risk. You won’t always feel it until a small fall or cough causes a break. That’s why a few simple checks and daily habits can make a big difference.
The usual test is a DEXA (bone density) scan. It measures your bone mineral density and gives a T-score. A T-score of -2.5 or lower usually means osteoporosis. Scores between -1.0 and -2.5 mean low bone mass (osteopenia), which still raises risk.
Doctors also look at risk factors: older age, being female (especially after menopause), family history, low body weight, long-term steroid use, smoking, heavy alcohol use, and certain medical conditions like rheumatoid arthritis. If you’ve broken a bone after a minor fall, tell your doctor — that’s a red flag.
Start with diet. Aim for about 1,000–1,200 mg of calcium a day from food first — dairy, canned salmon, fortified plant milks, leafy greens. Add vitamin D so your body actually absorbs calcium; many adults need 800–2,000 IU daily depending on levels. Ask for a blood test if you’re unsure.
Move more. Weight-bearing exercise helps: walking briskly, stair climbing, dancing, or light jogging. Add strength training twice a week to preserve muscle and balance. Simple balance work — standing on one leg or heel-to-toe walking — cuts fall risk.
Medications can be very effective. The most common are bisphosphonates (alendronate, risedronate) which slow bone breakdown. Denosumab is an option for people who can’t take bisphosphonates. Anabolic drugs like teriparatide help build bone but are used for more severe cases. All drugs have pros and cons, so review side effects and follow-up plans with your doctor.
Preventing falls matters. Remove loose rugs, add grab bars in the bathroom, improve lighting, and check your footwear. Review your meds with a clinician — some drugs increase dizziness or sedation and raise fall risk.
Know the rare but real risks. Long-term bisphosphonate use can be linked to unusual femur fractures or jaw issues in a tiny number of people. Your doctor may recommend a drug holiday after several years, depending on your risk profile.
Follow up. Repeat DEXA scans and bone markers help track progress. Lifestyle changes plus the right medication can stabilize or improve bone density for many people.
If you want practical articles or drug guides, search SpringMeds for osteoporosis-related posts and medication overviews. Talk to your GP or a bone specialist if you have risk factors or a recent fracture — timely action prevents real harm.
