Bone Health: Simple Ways to Keep Bones Strong

Broken bones happen more often than you think. By age 50, about one in three women and one in five men will have an osteoporotic fracture. That’s avoidable in many cases. This page gives clear, practical steps you can use now to protect your bones—no medical degree required.

Diet & Supplements That Actually Help

Calcium and vitamin D matter. Aim for about 1,000–1,200 mg of calcium daily from food first: milk, yogurt, cheese, leafy greens, and fortified plant milks. If you don’t eat enough, consider a supplement—calcium carbonate is cheap and works well with food, while calcium citrate is easier on an empty stomach.

Vitamin D helps your body absorb calcium. Many adults need 800–2,000 IU daily depending on blood levels and sun exposure. A quick blood test (25(OH)D) tells you where you stand—ask your doctor. If you’re low, a short course of higher-dose vitamin D often fixes it.

Protein and veggies matter too. Muscles support bones, so eat enough protein (think eggs, beans, fish) and colorful vegetables for magnesium and potassium, which help bone health. Don’t forget vitamin K2—found in natto and some cheeses—or discuss it with your clinician if you’re at risk of osteoporosis.

Exercise That Builds Bone

Not all workouts help bones the same. Do weight-bearing activities like brisk walking, dancing, hiking, or jogging to stimulate bone formation. Add strength training twice a week—machines, free weights, or resistance bands—to preserve bone and muscle. Balance and flexibility work (yoga, tai chi) cut fall risk, which is as important as stronger bones.

Start slow if you’re new to exercise. Even a 20–30 minute walk most days makes a difference. If you have joint pain or chronic conditions, get advice from a physiotherapist before pushing hard.

Avoid heavy drinking and quit smoking. Both speed bone loss. Limit alcohol to one drink a day for women and two for men, and get help to stop smoking—your bones will thank you.

Know when to test and when to treat. If you’re over 65, postmenopausal, have a family history of fractures, or use long-term steroids, ask for a bone density (DXA) scan. That test plus clinical info guides treatment decisions. If a doctor prescribes medication for osteoporosis, ask about benefits and side effects so you feel confident in the plan.

Small changes add up. Improve your diet, move more, reduce fall risks at home (good lighting, clear walkways), and check your vitamin D levels. Talk to your healthcare provider about a personalized plan. Strong bones are built by consistent, practical steps—start with one change this week.