Bone health: practical tips to keep your bones strong

Most people reach peak bone mass in their 20s, and after about age 30 you slowly start losing bone. That loss adds up over time, but you can slow it down. This page gives straightforward steps you can use today to keep bones denser, reduce fracture risk, and feel more confident moving around.

Eat for stronger bones

Calcium and vitamin D are the basics. Aim for calcium from food first — dairy, canned salmon with bones, fortified plant milk, leafy greens. If your diet falls short, a supplement can help, but don’t take very high doses without medical advice. Vitamin D helps your body absorb calcium; many adults need 800–2000 IU daily depending on blood levels and sun exposure. Ask your doctor for a simple blood test to check vitamin D if you’re unsure.

Protein matters too. Bones need protein to repair and maintain structure, so include lean meat, beans, eggs, or dairy. Magnesium and vitamin K (found in greens like kale) support bone health as well. If you take other meds, check for interactions before adding supplements.

Move your body the right way

Weight-bearing and resistance exercises trigger bone growth. Walk briskly, jog, climb stairs, lift weights, or use resistance bands — pick what you’ll actually do. Aim for two to three strength sessions a week plus regular walking. Don’t ignore balance and mobility work: simple exercises like standing on one leg, heel-to-toe walking, or light tai chi reduce fall risk.

If you already have osteoporosis or recent fractures, work with a physical therapist to build a safe plan. Pushing through pain, bending forward under heavy load, or sudden twisting can raise fracture risk—modify movements when needed.

Lifestyle matters: stop smoking and keep alcohol low (more than two drinks a day raises fracture risk). Maintain a healthy body weight; being underweight increases bone loss, while obesity brings other health problems.

Know when to see a doctor. If you’re a woman past menopause, a man over 70, or you’ve had a low-trauma fracture (a fall from standing), ask about a bone density (DEXA) scan. Your doctor can recommend treatments if bone loss is significant. Common medicines include bisphosphonates, denosumab, and selective estrogen receptor modulators — your clinician will weigh benefits and side effects based on your situation.

Prevent falls at home: remove loose rugs, improve lighting, add grab bars where needed, and wear shoes with good grip. Review medications with your provider if you feel dizzy or unsteady; some meds increase fall risk.

No single trick fixes weak bones overnight, but combining smart eating, consistent exercise, and sensible lifestyle habits slows bone loss and lowers fracture risk. Small, steady changes are what count: swap sugary snacks for calcium-rich choices, add two short strength sessions a week, and talk to your doctor about testing and safe supplements. Your bones will thank you.