Bone density
Most people don’t think about bone health until a broken wrist or a family member has osteoporosis. Bone density matters because weaker bones mean higher fracture risk and slower recovery. The good news: you can test for low bone density and take clear steps to slow loss or build strength back.
How bone density is tested
The standard test is a DEXA scan (also called DXA). It’s quick, painless, and measures bone mineral density at the hip and spine. Your doctor will compare your numbers to a young adult reference to give a T-score—this tells if you have normal bone mass, low bone mass (osteopenia), or osteoporosis. If you’re over 65, postmenopausal, or have risk factors like long-term steroid use, smoking, low body weight, or a family history, ask about a DEXA.
Blood tests may follow to check vitamin D, calcium, kidney function, and some hormones. Those results help decide whether lifestyle changes are enough or if medications are needed.
Practical ways to protect and build bone
Start with moving more. Weight-bearing exercise—walking, jogging, dancing—forces bones to adapt and stay strong. Add resistance training (weights, resistance bands) two to three times a week to build muscle that supports bone. Balance and mobility work (tai chi, single-leg stands) cut your fall risk, which lowers fracture chances.
Food matters. Aim for enough calcium from dairy, fortified plant milks, leafy greens, or canned fish with bones. Many adults need about 1,000–1,200 mg of calcium a day—ask your doctor what’s right for you. Vitamin D helps your body absorb calcium; regular sun exposure and a supplement when levels are low are common fixes. A quick vitamin D blood test tells you whether you need a supplement and what dose to take.
Medications are not just for severe cases. If your DEXA shows osteoporosis or you’ve had a fracture, drugs like bisphosphonates (e.g., alendronate) or newer options can reduce fracture risk. Each drug has pros and cons. Talk with your clinician about long-term plans, side effects, and how long to stay on treatment.
Small daily habits add up. Quit smoking, limit alcohol to one drink a day, keep a healthy weight, and make your home fall-safe—secure rugs, add night lights, and remove clutter. If you’re on medicines that increase fall or bone loss risk, review them regularly with your provider.
Worried you might be losing bone? Get a DEXA, check vitamin D, and map out a plan that mixes exercise, diet, and, if needed, medication. Strong bones are built with steady, sensible actions—not quick fixes. If you’ve had a fracture or have major risk factors, don’t wait to get tested and treated.
