Bone density: what it means and what you can do about it
Bone density tells you how solid your bones are. Low bone density makes fractures more likely, and it can sneak up without pain. The good news: small everyday choices add up. Below are clear, practical steps to check your bone health and improve it.
How bone density is measured and who should get tested
The standard test is a DEXA scan. It gives a T-score: around -1 is low-normal, between -1 and -2.5 is osteopenia, and -2.5 or lower is osteoporosis. Doctors usually suggest screening for women at age 65 and men at 70, or earlier if there are risk factors like steroid use, a family history of fractures, early menopause, chronic illness, or low body weight. If you’ve broken a bone from a minor fall, get tested.
Clear steps to improve bone density now
1) Move more with the right exercises. Do weight-bearing cardio—walking, hiking, dancing—plus resistance training two to three times a week. Lifting weights or using resistance bands stimulates bone growth. Aim for steady progress: add weight or reps every few weeks.
2) Check your calcium and vitamin D. Adults usually need about 1,000–1,200 mg of calcium daily; older adults often need the higher end. Vitamin D helps your body use calcium—many adults benefit from 800–2,000 IU daily, but ask your doctor for a blood test and a tailored dose.
3) Prioritize protein and a balanced diet. Protein supports bone repair. Include dairy or fortified plant milks, oily fish, beans, nuts, and leafy greens. Limit salt and fizzy drinks; very high sodium can increase calcium loss.
4) Cut back on habits that harm bones. Smoking speeds bone loss, and heavy drinking weakens bone and increases fall risk. If you take steroids long-term or certain other meds, discuss bone protection with your doctor.
5) Fall-proof your space. Most serious fractures follow a fall. Remove tripping hazards, add good lighting, use non-slip mats, and consider a balance class like tai chi if you feel unsteady.
6) Know your medical options. If your DEXA shows osteoporosis or you’ve had fragility fractures, medications such as bisphosphonates, denosumab, or others may be appropriate. These can significantly lower fracture risk, but they come with trade-offs. Talk with your clinician about benefits, side effects, and how long to stay on treatment.
If you’re unsure where to start, mention bone health at your next checkup. A simple DEXA, a vitamin D blood test, and a short plan for exercise and diet can move you toward stronger bones. Small, consistent habits make the biggest difference over time.
