How to reduce your risk of osteoporosis

Osteoporosis weakens the internal structure of bone and may not cause symptoms until a fracture occurs. Risk is shaped by age, menopause, family history, low body weight, limited mobility, smoking, heavy alcohol use, poor nutrition, and some medical conditions or medicines. A fracture after a minor fall, or unexplained height loss and new persistent back pain, can prompt assessment for fragile bones.

Combine weight-bearing movement, such as walking or stair climbing, with resistance and balance exercises suited to your ability. Include calcium-rich foods and maintain adequate protein and vitamin D through food, safe sunlight habits, or clinician-advised supplements. Stop smoking, avoid heavy alcohol intake, and improve home lighting, footwear, and trip hazards to reduce falls. Review long-term steroid use and other bone-affecting medicines with the prescriber rather than stopping them yourself. A clinician can decide whether your history warrants a bone density scan and whether medicine is appropriate.

Seek prompt care after a fall if you cannot bear weight, a limb looks shortened or deformed, or pain is severe. Sudden back pain with new leg weakness, numbness around the groin, or loss of bladder or bowel control requires urgent assessment. Book a bone-health review after a fracture caused by a low-impact event, noticeable height loss, or persistent back pain, and before starting supplements if you have kidney disease, kidney stones, or medicines that can interact.

Ask which parts of your history increase risk, whether a bone density scan is appropriate, and whether blood tests are needed to look for contributing conditions. Discuss a safe exercise plan, dietary calcium, vitamin D, fall prevention, medicine choices, and how treatment would be monitored.