Fracture Prevention: Easy Steps to Keep Your Bones Strong

Talking about fractures can feel scary, but most of them are avoidable. A few everyday changes can make your bones tougher and your moves safer. Below you’ll find the basics you can start using right now.

Nutrition for Strong Bones

What you eat matters more than most people think. Calcium is the building block of bone, and you can get it from dairy, fortified plant milks, leafy greens, and almonds. Aim for about 1,000 mg a day if you’re under 50, and 1,200 mg after that.

Vitamin D works hand‑in‑hand with calcium. Sunlight gives you a boost, but many of us don’t get enough exposure. A daily supplement of 800‑1,000 IU is a safe range for most adults. If you’re prone to low bone density, ask your doctor about a blood test to see if you need more.

Don’t forget protein. Muscles pull on bones, signaling them to stay strong. Include lean meat, beans, or tofu in each meal. Too much soda or excessive caffeine can leach calcium, so keep those drinks in moderation.

Lifestyle Moves that Cut Your Fall Risk

Even strong bones can break if you fall. Simple habits can keep you steady. Keep walkways clear of cords and rugs, and make sure your home has good lighting.

Exercise is a double win. Weight‑bearing activities like brisk walking, dancing, or stair climbing push your skeleton to stay dense. Balance workouts—standing on one foot, tai chi, or yoga—train the nervous system to react quickly.

If you’re on medication that affects balance, talk to your pharmacist. Some blood‑pressure drugs or sleep aids can make you dizzier than you realize.

Regular bone‑density tests (DEXA scans) let you see where you stand. The test is quick, painless, and covered by most insurance plans for people over 50 or with risk factors. Knowing your score helps you and your doctor decide whether a prescription like bisphosphonate is needed.

Finally, quit smoking and limit alcohol. Smoking cuts blood flow to bone tissue, while heavy drinking (more than three drinks a day) slows bone formation.

Putting these bits together—calcium‑rich foods, vitamin D, strength and balance exercise, safe home settings, and smart medical care—creates a solid defense against fractures. Start with one change today, whether it’s swapping a soda for water or adding a 10‑minute walk to your routine. Your future self will thank you when you stay on your feet for years to come.