Osteoporosis Prevention: Simple Habits That Protect Your Bones
One in three women and one in five men over 50 will break a bone because of low bone strength. That sounds scary, but most fractures are preventable with a few straightforward habits. This page gives clear, practical actions you can start today to lower your risk.
Eat and supplement smart
Your bones need building blocks. Aim for about 1,000–1,200 mg of calcium daily (food first: dairy, canned salmon, fortified plant milk, leafy greens). Vitamin D helps your body absorb calcium—many adults do well with 800–2,000 IU daily, but get a blood test if you’re unsure.
Protein matters too. Older adults often under-eat protein; include a serving of lean meat, beans, eggs, or dairy at meals. Cut excess sodium and limit cola and very strong coffee—high salt and some sodas can lower calcium retention.
If you take supplements, split calcium doses (e.g., 500 mg twice a day) for better absorption. Tell your doctor about supplements if you’re on blood thinners or have kidney problems—some interactions matter.
Move in ways that build bone
Weight-bearing activities force your bones to work and stay strong. Walk briskly, jog, dance, climb stairs, or hike most days of the week. Add resistance or strength training 2–3 times weekly—free weights, machines, resistance bands, or bodyweight moves like squats and push-ups work well.
Balance and flexibility training reduce falls. Try tai chi, yoga, or simple heel-to-toe walking. If you’ve already had a fracture or have severe bone loss, get a tailored program from a physical therapist to avoid risky moves.
Avoid smoking and limit alcohol (keep to one drink a day for women, two for men is not better for bones). Long-term steroid use and certain medical conditions raise risk—talk to your doctor about options if these apply to you.
Get tested and follow medical advice. A DEXA scan measures bone density; many guidelines suggest testing for women 65+ and men 70+, or earlier if you have risk factors. Your doctor can use tools like FRAX to estimate fracture risk and decide if medication (like bisphosphonates) is needed.
Make your home safer. Remove loose rugs, add night lights, use non-slip mats, install grab bars in bathrooms, and keep frequently used items within easy reach. Good shoes and proper lighting cut fall risk a lot.
If you’re unsure where to start, pick two things: one dietary change and one daily movement habit. Track progress for a month, then add another habit. Small, consistent steps beat big, short-lived efforts for protecting your bones.
Famotidine for Osteoporosis Prevention: Is it Effective?
In my latest research on osteoporosis prevention, I came across the use of Famotidine as a potential solution. Famotidine, a popular heartburn medication, has been studied for its potential role in preventing bone loss. Some studies have shown promising results, suggesting that it can help increase bone density and reduce fracture risk. However, more research is needed to confirm these findings and determine the optimal dosage for osteoporosis prevention. Until then, it's essential to follow established guidelines for maintaining bone health, such as a balanced diet, regular exercise, and adequate calcium and vitamin D intake.
View more