Osteoporosis often shows up quietly — no pain until a bone breaks. That makes knowing the basics useful. This page gives clear, practical advice: who should worry, how doctors check bones, what treatments work, and simple daily habits that help.
Women after menopause and older men are most likely to get osteoporosis, but it can affect younger people too. Risk factors include low body weight, long-term steroid use, smoking, heavy drinking, some medical conditions (like rheumatoid arthritis or celiac disease), and family history. If you’ve lost height, developed a stoop, or had a low-impact fracture, talk to your doctor.
Doctors usually order a DEXA scan to measure bone mineral density. Basic blood tests check calcium, vitamin D, and thyroid function. Sometimes doctors use bone turnover markers or refer you to a bone specialist for more tests if a secondary cause is suspected.
Medications can cut fracture risk. Bisphosphonates (alendronate, risedronate) are common first choices. Alternatives include denosumab, selective estrogen receptor modulators, and anabolic drugs for severe cases. Your doctor will weigh fracture risk, side effects, and how long you should stay on treatment.
Diet and supplements: get most calcium from food — milk, yogurt, cheese, leafy greens, fortified plant milks, and canned fish with bones. Aim for about 1,000–1,200 mg of calcium daily depending on age. Vitamin D helps your body absorb calcium; many adults need 800–2,000 IU a day, but a blood test shows what’s right for you.
Exercise: do weight-bearing and resistance exercises at least 3 times a week. Brisk walking, stair climbing, light weight lifting, and heel raises build bone strength. Add balance and core work — tai chi, single-leg stands, or simple balance drills — to reduce falls.
Avoid bone-harming habits: quit smoking and limit alcohol to one drink a day for women and up to two for men. If you take long-term steroids, ask about bone protection options; doctors can start medications to reduce bone loss.
Fall prevention at home is low-effort but high-impact: remove tripping hazards, secure rugs, add grab bars in the bathroom, improve lighting, and wear supportive shoes. Small fixes cut your risk of a serious break.
Follow-up matters. Repeat DEXA scans every 1–3 years based on your treatment and risk. Report unusual side effects to your doctor, like new bone pain or jaw problems if you’re on certain medications. If you have multiple fractures, very low bone density, or a secondary cause, ask for a referral to an endocrinologist or bone clinic.
Quick to-dos: get a DEXA if you meet risk criteria, boost calcium and vitamin D if needed, start strength and balance exercises, quit smoking, limit alcohol, and talk to your doctor about medication options.
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