How can I protect bone strength and reduce osteoporosis and fracture risk?
Bone protection combines adequate calcium, vitamin D and protein, suitable weight-bearing, resistance and balance activity, avoiding smoking and preventing falls. Supplements alone are insufficient. Testing and treatment depend on age, previous fractures and medicines.
Details
Food before unplanned doses
Review dietary intake, then discuss supplements for an identified gap or medical indication. One vitamin D dose does not suit everyone, and excess can harm. Kidney disease or malabsorption changes the plan.
When to discuss bone-density testing
Report fractures after minor falls, height loss, prolonged steroid use or early menopause. Risk factors guide testing; do not wait for a fixed age when earlier assessment is indicated.
Fracture prevention is practical
Improve lighting, remove trip hazards and review vision and medicines causing dizziness. Diagnosed osteoporosis may require fracture-reducing medication alongside lifestyle measures. Adapt exercise with professional guidance after a fracture or with severe osteoporosis.
Related reading: How can I protect my knees and reduce exercise-related injuries?.