Osteoporosis Risk: What Raises Your Chances and What You Can Do

Every year, fractures from weak bones ruin mobility for millions. One in two women and one in four men over 50 will break a bone because of osteoporosis. That makes knowing your risk and taking simple steps worth the effort.

Key Risk Factors

Bones get thinner when they lose density faster than they rebuild it. Some causes are out of your control: age, being female, a family history of hip fractures, and having a small, thin frame. Other risks you can change. Smoking, heavy drinking, very low body weight, long-term use of steroid pills like prednisone, and certain health problems — like rheumatoid arthritis, untreated thyroid disease, or celiac disease — raise your chance of bone loss.

Want to know if you’re at risk? Ask your doctor about a DXA scan (bone density test). It’s quick and shows how dense your bones are. Doctors also use the FRAX tool to estimate 10-year fracture risk by combining bone density with age and other factors. Typical reasons to test: postmenopausal women with risk factors, men over 70, people who’ve broken a bone after age 50, or anyone on long-term steroids.

How to Lower Your Risk

Cutting your risk starts with food and movement. Aim for calcium from meals first — dairy, leafy greens, sardines, or fortified foods — and keep daily intake around 1,000–1,200 mg depending on age. Vitamin D helps your body absorb calcium; many adults need 800–1,000 IU daily, especially in winter or if you have low sun exposure. Weight-bearing exercise (walking, jogging, dancing) plus 2–3 sessions of strength training each week helps keep bone strong. Balance and leg-strength exercises lower fall risk.

Look at medications and illnesses with your doctor. Long-term corticosteroids, some seizure drugs, and certain cancer treatments can weaken bone. If your fracture risk is high, doctors may recommend prescription drugs that slow bone loss or build bone. Common options include bisphosphonates (like alendronate), denosumab, and anabolic agents for severe cases. Each has pros, cons, and follow-up needs, so discuss specifics with your provider.

Keep track of your bone health. If you start treatment, plan repeat DXA scans every one to three years as advised. Tell your doctor about all supplements and medicines — calcium can interact with some heart meds and thyroid tablets. A simple health note with dates of fractures, tests, and current drugs helps your clinician make better choices and track symptoms regularly.

Small daily changes add up. Quit smoking, limit alcohol to one drink a day for women and two for men, check your home for trip hazards, get yearly vision checks, and wear sturdy shoes. If you’ve fallen or noticed height loss or a new, unexplained back pain, see a clinician quickly — those can be signs of a fracture.

Start by calculating your risks, fixing easy lifestyle gaps, and scheduling a bone density test if you qualify. Preventing fractures takes steady steps, but they’re practical and doable. Ask your healthcare team for a clear plan tailored to you.