Osteoporosis: How to protect your bones and avoid fractures

Osteoporosis quietly makes bones thin and brittle until a small fall or sudden movement causes a fracture. You don’t have to wait for a break to act. Small changes in diet, movement, and how you take medicines make a big difference over time.

Preventing bone loss

Start with the basics: eat enough calcium and get vitamin D. Dairy, canned salmon with bones, tofu, and leafy greens are good calcium sources. Vitamin D comes from brief sun exposure and supplements in darker months or if you live far north. Aim to spread calcium through the day rather than taking one large dose.

Move more with weight-bearing and strength exercises. Walk, hike, dance, climb stairs, or lift light weights two to three times a week. Strength work builds muscle and helps protect bones; simple bodyweight moves like squats, heel raises, and wall push-ups work well. Balance exercises—standing on one foot, heel-to-toe walking—lower your fall risk.

Cut habits that hurt bones. Smoking speeds bone loss. Drinking more than a drink or two daily raises fracture risk. Keep your body weight healthy: too thin raises risk, but so can extreme dieting.

Treatment options and safe medication use

If you’re over 65, postmenopausal, or have risk factors, ask your doctor about a bone density scan (DEXA). That test shows bone strength and helps choose treatment. Common drugs include bisphosphonates (like alendronate), denosumab, and selective estrogen receptor modulators. For severe loss, doctors may use bone-building drugs that require close monitoring.

Take meds exactly as directed. For many bisphosphonates you must take the pill on an empty stomach and stay upright for 30–60 minutes to avoid throat irritation. Tell your doctor about long-term steroid use (for example, prednisone), which weakens bone and usually needs extra attention.

Keep follow-up appointments. Bone drugs aren’t one-and-done. Your doctor will check bone density, review side effects, and decide how long to stay on a medicine.

Want to buy medication online? Use only licensed pharmacies that require a prescription, show a physical address and phone number, and have clear refund and privacy policies. Avoid sites that sell prescription meds without asking for a doctor’s prescription or that offer extremely cheap, no-prescription options. Read independent reviews and call the pharmacy if you’re unsure.

Finally, reduce falls at home: secure rugs, add grab bars in the bathroom, keep pathways lit, and get regular vision and hearing checks. Simple steps plus the right tests and medicines will lower your fracture risk and keep you moving.

If you’re worried about bone loss or a recent fracture, talk to your doctor. Early steps pay off: stronger bones mean more years of doing what you enjoy.