Osteoporosis is often called a “silent disease” because bone loss happens without symptoms — until a fracture occurs. The good news? You can take action now to strengthen your bones and lower your risk.
Here are five simple, science-backed steps you can start today.
1. Strength Train and Do Weight-Bearing Exercise
Bones get stronger when you put them to work. Activities like walking, jogging, hiking, tennis, and dancing use your body’s weight against gravity to stimulate bone growth. Add resistance training — think dumbbells, resistance bands, or bodyweight moves — 2–3 times per week to build the muscle that supports and protects your bones.
Pro Tip: Focus on areas most prone to fractures — hips, spine, and wrists.
Learn More: Benefits of DEXA for tracking muscle mass
2. Eat Enough Calcium — Every Single Day
Calcium is your bone’s building block. Adults generally need 1,000–1,200 mg daily from food or supplements. Great sources include dairy, leafy greens (like kale and bok choy), tofu, almonds, and calcium-fortified plant milks.
Pro Tip: Your body absorbs calcium better in smaller doses, so spread your intake throughout the day.
Resource: NIH — Calcium Fact Sheet
3. Boost Your Vitamin D
Vitamin D is essential for absorbing calcium and maintaining bone density. Get it through safe sun exposure, fatty fish (salmon, mackerel), fortified foods, or supplements if needed.
Pro Tip: Ask your doctor for a quick blood test to check your vitamin D levels — many adults are low without knowing it.
Resource: NIH — Vitamin D Fact Sheet
4. Maintain a Healthy Weight
Being underweight can speed up bone loss, while obesity puts excess stress on joints and bones. A balanced diet rich in protein, healthy fats, and essential nutrients supports both bone health and overall wellness.
5. Break Bone-Depleting Habits
Certain habits weaken your bones over time. Quit smoking, limit alcohol to moderate levels (1 drink/day for women, 2 for men), and cut back on excess caffeine and soda, which can interfere with calcium absorption.
Pro Tip: Swap soda for sparkling water with lemon for a bone-friendly fizz.
Learn More: How lifestyle affects bone health — CDC
Bottom Line
Preventing osteoporosis isn’t about big, overnight changes — it’s about consistent, bone-friendly habits over time. Start with one or two steps from this list today, and your future self will thank you.
Want to know your bone health right now? Book a DEXA Scan and get a clear picture of your bone density and overall body composition.
