Osteoporosis: what to know and what to do

One in three women and one in five men over 50 will break a bone because of osteoporosis. Scary, right? The good news: you can reduce your risk with a few clear steps. This page gives practical advice on screening, treatment options, and everyday habits that help keep bones strong.

How doctors diagnose and when to get tested

Your doctor checks risk factors first: age, family history, previous fractures, smoking, heavy drinking, low body weight, and long-term steroid use. The key test is a DEXA scan (bone density). A T-score of −2.5 or lower means osteoporosis. Many guidelines suggest DEXA for women 65+ and men 70+, or earlier if you have risk factors. If you’re unsure, ask for a bone density test—early info helps you act sooner.

Blood tests (calcium, vitamin D, thyroid) and FRAX score (fracture risk calculator) help shape treatment. Don’t ignore sudden back pain or a loss of height—those can be spine fractures from weak bones.

Practical prevention and treatment steps

Start with food and sun. Aim for 1,000–1,200 mg of calcium daily from diet and supplements if needed. Dairy, canned salmon, kale, and fortified milks are easy sources. For vitamin D, many adults need 800–2,000 IU daily depending on blood levels—check with your doctor before upping the dose.

Move more. Weight-bearing exercises like walking, dancing, tennis, and light resistance training build bone. Do balance and strength work to cut fall risk—squats, heel raises, and simple balance drills at home help a lot. Aim for 30 minutes most days.

Medications can stop bone loss and lower fracture risk. Common drugs include bisphosphonates (alendronate, risedronate), denosumab, and anabolic agents (like teriparatide) for severe cases. Each drug has pros and cons—bisphosphonates can irritate the throat and rarely cause jaw or unusual thigh fractures; denosumab needs regular injections and follow-up. Discuss side effects and duration with your clinician.

Small but important habits matter: quit smoking, limit alcohol to one drink a day for women and two for men, and review medicines that increase fall risk (some sedatives, blood pressure meds). Home-proof for falls: remove loose rugs, add grab bars, and ensure good lighting.

If you already have low bone density, follow-up DEXA scans track progress. Bone health often improves with consistent treatment and lifestyle changes. Ask your provider about referral to a specialist if your fractures are recurrent or if treatment isn’t working.

Questions to bring to your doctor: Do I need a DEXA test? What calcium and vitamin D doses fit me? Which medication matches my risk? How often should I exercise and what moves should I avoid if I have spine fractures? Short, focused questions lead to better answers.

Protecting bones isn’t dramatic—it's steady, practical steps. Start with a test, eat and move smarter, and talk openly with your clinician about medication when needed. Small choices today cut the chance of a painful fracture later.