Bone loss: what causes it and what you can do now

Ever noticed shrinking height, easy fractures, or a hunched posture? Those can be signs of bone loss. Bone becomes weaker slowly, often without pain until a break happens. The good news: simple daily choices slow down or even stop this process.

Common causes you should know

Age is the biggest factor — bone mass peaks in your 20s and drops after. For women, menopause speeds bone loss because estrogen falls. Other causes include low calcium or vitamin D intake, inactivity, smoking, heavy alcohol use, and some medicines like long-term steroids or certain seizure and cancer drugs. Chronic conditions (like rheumatoid arthritis or thyroid problems) can also weaken bones.

Missing one of these facts often explains why a fracture happened from a minor fall. If you have any of the risk factors above, think of bone loss as a preventable problem rather than an unavoidable fate.

Practical steps to protect your bones

Eat for bone health: aim for 1,000–1,200 mg of calcium daily from dairy, fortified plant milk, canned salmon, or greens. Add vitamin D — about 600–800 IU daily — from sunlight, fatty fish, or a supplement if your levels are low. Ask your doctor for a blood test to check vitamin D.

Move your body the right way. Weight-bearing exercises — walking, jogging, stair-climbing — plus resistance work (bands, light weights) build and keep bone. Balance exercises like tai chi can cut fall risk. Start slow and pick activities you enjoy so you stick with them.

Cut risky habits: quit smoking and limit alcohol to one drink a day for women and two for men. Watch salt and caffeine — high amounts can increase calcium loss. Make sure you get enough protein, too; bones need building blocks.

Talk to your doctor about medications if you’re high risk. Drugs like bisphosphonates, denosumab, or teriparatide can stop or reverse bone loss for many people. They’re not for everyone, so discuss benefits and side effects honestly with your provider.

Get screened if you’re over 65 (women) or 70 (men), or earlier if you have risk factors. A DEXA scan measures bone density and helps decide the next steps. Also review your medicines with a clinician — some have safer alternatives.

Small home changes matter. Add grab bars in the bathroom, remove loose rugs, improve lighting, and wear sturdy shoes. Preventing falls prevents many fractures.

Want help making a plan? Bring a list of medications, diet habits, and activity level to your next checkup. A few focused steps now can protect your mobility and quality of life for years.