Bone Health: Strong Bones, Simple Steps

Bone health matters at every age. Strong bones lower fracture risk, keep you active, and help you feel confident as you move. Small daily habits add up faster than you think.

Eat for your bones. Aim for steady calcium through food: dairy, fortified plant milk, canned salmon, leafy greens. Don't rely only on pills—foods carry other nutrients your bones need. Get enough vitamin D so your body absorbs calcium. Short daily sun exposure and a 800–2000 IU supplement in winter suits many people, but ask your doctor for a dose that fits you. Protein matters too—muscle and bone work together, so include lean protein at meals.

Move in ways that build bone. Weight-bearing activities—walking, hiking, dancing—stress bones enough to strengthen them. Add resistance training twice a week to build muscle that protects joints and reduces fall risk. Balance exercises like standing on one leg or heel-to-toe walking cut your chance of tripping. If you are new to exercise, start slow and build consistency; fifteen to thirty minutes most days helps.

Watch medications and other risks. Long courses of steroids such as prednisone speed bone loss; if you take them, ask your doctor about bone protection. Proton pump inhibitors (like pantoprazole) and some anticonvulsants can also affect bone health over time. Smoking, heavy drinking, low body weight, early menopause, and family history raise risk too. Keep a list of your medicines and review it with your clinician.

Quick daily plan

Choose a calcium-rich breakfast like yogurt with fruit. Spend 10–20 minutes outside for sunlight, or take your vitamin D with breakfast. Walk briskly or use stairs for at least 30 minutes. Do two short strength sets—bodyweight squats or light dumbbell rows. Check that your home has good lighting and remove loose rugs to lower fall risk.

When to see a doctor

Get a bone density (DEXA) test if you're a woman over 65, a man over 70, or if you have risk factors like long-term steroid use, previous fractures, or early menopause. See your doctor sooner if you have sudden back pain, loss of height, or a broken bone from a minor fall. If tests show low bone density, treatments exist—bisphosphonates, hormone options, and targeted therapies—and lifestyle changes still make a difference.

Calcium needs vary: most adults aim for 1,000–1,200 mg daily from food and supplements combined. Don’t take more than you need—high doses can cause kidney stones or interact with other meds. Vitamin K2 helps move calcium into bone instead of arteries; you can get it from natto or a supplement if recommended. Talk to your doctor before adding supplements, especially if you have heart, kidney, or blood‑clotting conditions. Simple checks—blood vitamin D level, kidney function—help tailor safe choices.

Want practical help? Start with food, move more, and review medicines with your clinician. If you use medications discussed on this site, such as prednisone or pantoprazole, check their bone effects and your options. Stronger bones are built one small habit at a time.