Want stronger bones without a lot of fuss? Small, steady habits make a big difference. This page gives clear, usable tips on diet, movement, meds, tests, and home safety so you can protect your bones starting today.
Eat for bone strength. Aim for about 1,000–1,200 mg of calcium daily from food first: milk, yogurt, canned salmon, tofu, and leafy greens are good picks. Spread calcium through the day instead of taking one huge dose. Vitamin D helps you absorb calcium — many adults do better with a low-dose supplement in winter or if they avoid sun. Typical ranges are 800–2,000 IU daily but check your blood level with your doctor before taking high doses. If you take supplements, calcium citrate is gentler on an empty stomach; calcium carbonate works well with meals.
Bone responds to load. Do weight-bearing aerobic activity like brisk walking, hiking, dancing, or stair climbing most days. Add strength work two or three times a week — squats, lunges, resistance bands, or light weights. Don’t forget balance training to prevent falls: single-leg stands, heel-to-toe walks, or a short tai chi class help a lot. If you’re new to exercise, start small and build up; even short daily walks beat doing nothing.
Protein matters, too. Older adults who don’t eat enough protein lose bone more easily. Aim for a protein source with each meal — beans, fish, dairy, eggs, or lean meat — and pair it with calcium-rich foods.
Some medicines raise fracture risk. Long-term corticosteroids are a well-known example. Loop diuretics like furosemide can increase calcium loss in urine — if you take them, ask your doctor about bone monitoring and supplements. Other health issues, like low thyroid control or early menopause, also affect bone. Talk with your clinician about any drug or condition that could matter.
Ask about a DEXA bone density scan if you’re a woman 65+ or a man 70+, or earlier if you’ve had a fracture, long steroid use, or other risk factors. A DEXA gives a clear starting point and helps decide if medication is needed. Many doctors use the FRAX tool to estimate your 10-year fracture risk; that helps guide treatment choices.
Make your home safer to avoid falls: remove loose rugs, add night lights, install grab bars where needed, and wear shoes with good grip. Keep vision and foot care up to date, and check any dizziness or balance changes with your doctor.
If you’re thinking about prescription treatments for osteoporosis, discuss benefits, side effects, and how long to take them. Some drugs prevent fractures very well but require follow-up. Your clinician can match a plan to your age, health, and risk.
Want more? Read our Vitamin D guide for safe dosing and our furosemide article if you use loop diuretics. Start with one change this week — a calcium-rich meal, a 15-minute walk, or clearing a tripping hazard — and build from there. Small steps add up to stronger bones over time.
In my recent deep dive into the topic of Tenofovir and its impact on bone health, I've found that while this medication is highly effective in treating HIV and hepatitis B, it may come with some risks. Particularly, there's concern about Tenofovir's potential to decrease bone density, leading to an increased risk of fractures. However, it's crucial to balance these risks with the significant benefits Tenofovir brings in managing viral infections. The challenge for physicians is to continuously monitor bone health in patients on this treatment. As a patient or a caregiver, it's important to stay informed about these potential side effects and discuss any concerns with your healthcare provider.