Unlocking Stronger Bones: Daily Habits for a Lifetime of Health
When you think about aging gracefully, bone health might not be the first thing that comes to mind. But it should be.
Your bones are the framework for your life. They keep you upright, mobile, and independent. As you age, that framework weakens unless you take steps to protect it. Bone loss is silent—until a fracture or fall forces you to confront it.
And millions of Americans already live with the consequences.
Like many American women, I’ve been diagnosed with osteopenia—a condition where bone density is lower than normal but not yet at the level of osteoporosis.
It was a wake-up call. I wasn’t in pain, and I didn’t feel fragile, but a routine bone scan showed that my bones were quietly thinning. That’s when my doctor recommended I start taking Alendronate, better known by the brand name Fosamax.
Alendronate is one of several medications available to help slow bone loss and reduce the risk of fractures. It belongs to a class of drugs called bisphosphonates, which work by preventing the breakdown of bone tissue.
I take it once a week first thing in the morning, on an empty stomach, with a full glass of water, and then I stay upright for at least 30 minutes—something I never imagined would become part of my routine.
But medication alone isn’t the full picture. I’ve also made lifestyle changes to support my bone health. That includes getting enough calcium and vitamin D, improving my diet to include more leafy greens and low-fat dairy, and staying active with weight-bearing exercises like walking and light resistance training.
It’s a combination of daily habits and long-term commitment that gives me peace of mind. Managing osteopenia isn’t about fear—it’s about taking control and staying strong for the years ahead.
Widespread Impact of Bone Loss
Approximately 54 million Americans are affected by low bone mass and osteoporosis, according to the Bone Health & Osteoporosis Foundation.
Osteoporosis, meaning "porous bone," causes bones to become weak and brittle—so much so that even a cough or minor fall can cause a fracture.
Before osteoporosis, there's osteopenia, a condition of reduced bone density that increases your risk of developing osteoporosis later. The Centers for Disease Control and Prevention (CDC) estimates that 43.1 million U.S. adults over 50, like me, have osteopenia, and about 10.2 million have full-blown osteoporosis.
Women—especially after menopause—are at the highest risk due to hormonal changes that accelerate bone loss. But men are not immune.
"Osteoporosis is a chronic disease, just like high blood pressure or diabetes," said Dr. Andrea Singer, chief medical officer at the Bone Health & Osteoporosis Foundation.
It is underdiagnosed and undertreated, and it doesn't need to be.
How Bone Loss Affects Your Health and Independence
Weak bones do more than raise the risk of fractures. They impact your:
- Mobility: Hip fractures often lead to long recoveries, and many never regain full mobility.
- Independence: Fractures are one of the top reasons older adults require assisted living or nursing home care.
- Posture and height: Spinal compression fractures can cause stooped posture and height loss.
- Lung and digestive function: Severe spinal curvature can affect breathing and digestion.
- Mental health: Limited mobility often leads to social isolation and depression.
In fact, about one in five seniors who break a hip will die within a year due to complications, according to the CDC.
"From a public health standpoint, if hip fracture rates are higher than expected, it is certainly a concern because of the personal burden of hip fractures, the increase in disability and death, and the high medical costs associated with hip fractures," said Dr. E. Michael Lewiecki, clinical assistant professor of medicine at the University of New Mexico School of Medicine.
Strengthening Bones Starts with Daily Habits
The good news? Bone loss can often be slowed—and in some cases reversed—with daily routines that include:
1. Eat Your Calcium
Calcium is the foundation of healthy bones. Adults over 50 should aim for 1,200 mg daily.
Top sources:
- Dairy: Milk, yogurt, cheese
- Greens: Kale, broccoli, bok choy
- Fortified options: Orange juice, cereals, plant-based milks
- Extras: Almonds, sesame seeds, tofu
Leafy vegetables such as kale and spinach also contain calcium; some plant milks; and almonds and tofu. Eating these foods together throughout the day gives the body the calcium it needs for bone health.
Pair calcium with vitamin D for best absorption.
2. Get Your Vitamin D
Your body needs vitamin D to absorb calcium. Yet many adults, especially older ones and those who live in northern regions, are deficient.
How to get it:
- Sun exposure: 10–15 minutes, several days a week
- Foods: Salmon, sardines, egg yolks, fortified cereals
- Supplements: Talk to your doctor, especially if you're 60+
3. Exercise for Bone Strength
Bones are made stronger through body movement, especially activities that push them against gravity. Weight-bearing and resistance exercises stimulate bone growth.
Try:
- Walking, hiking, dancing
- Light weightlifting
- Yoga and tai chi (great for balance and fall prevention)
4. Cut the Bone-Killers
What to avoid:
- Smoking: Inhibits bone-building cells and decreases estrogen levels.
- Heavy alcohol use: Slows calcium absorption and disrupts bone metabolism.
- Excess sodium and caffeine: Can interfere with calcium retention.
"Bone health is a long game. It's built through consistency—what you eat, how you move, and how you live," said Dr. Andrea Singer.
5. Keep Moving—Even Outside the Gym
Everyday activities count, especially as you age.
- Cleaning, gardening, walking the dog
- Break up long periods of sitting
- Use stairs, stretch often, and keep your body in motion
6. Get Checked—Especially After 50
Ask your doctor about a bone density scan (DEXA). It's the best way to detect osteopenia or osteoporosis early. Undergoing a DEXA scan at age 50 provides a baseline for future comparisons, aiding in tracking bone density changes over time.
When to consider testing:
- Women 65 and older
- Postmenopausal women under 65 with risk factors
- Anyone with a fracture after age 50
- Adults on medications that affect bone strength
Bone Loss and the Long-Term Care Connection
Fractures from osteoporosis are among the leading causes of disability and long-term care admission in older adults. A hip or spine fracture often means months of recovery, and many never fully regain their independence.
- About 300,000 Americans are hospitalized for hip fractures each year
- Half of hip fracture survivors lose the ability to walk independently
- Many require help with daily activities such as dressing, bathing, and toileting
These care needs often result in:
- In-home care with professional caregivers
- Placement in assisted living or skilled nursing facilities
- Emotional and financial stress for families
No one wants to rely on help as they age, but support often becomes necessary with chronic health conditions and the natural effects of aging. Neglecting your bone health only increases that risk.
The consequences can affect more than just your mobility—they can place a heavy emotional and financial burden on your family as well. Taking action now protects your independence and your loved ones.
Health insurance and Medicare only pay for short-term skilled care. Unless you have Long-Term Care Insurance or qualify for Medicaid due to limited financial resources, the responsibility for the cost of care and living is on you and your loved ones.
According to a survey of long-term care costs by LTC News, in-home caregivers' costs average over $5,500 a month, although that can be much higher in some places in the country.
The LTC News Cost of Care Calculator shows the current and projected cost of long-term care services where you live, and facility costs are also very costly. The median cost of a private room in a U.S. nursing home now exceeds $125,000 per year. Assisted living base costs average over $58,000 annually, and additional surcharges make it even more costly.
Medicare does not cover long-term custodial care at all.
"When someone in their 70s or 80s breaks a hip, they may never fully return to the level of independence they had before," said Dr. Ethel Siris, professor emeritus of medicine at Columbia University.
"It can be the start of a downward spiral into dependency and institutional care." (Paraphrased from multiple public interviews)
Planning now, ideally before retirement, with Long-Term Care Insurance can protect your savings, ensure quality care, and ease the caregiving burden on loved ones.
Most people purchase a Long-Term Care Insurance policy between ages 47 and 67. However, each insurance company has its own underwriting guidelines, and premiums can vary significantly from one insurer to another.
Final Word: Strong Bones, Stronger Future
Bone health is about more than avoiding fractures. It’s about protecting your independence, your freedom, and your future.
Strong bones carry more than your body—they carry your ability to live freely, age confidently, and stay connected to the life you love. The choices you make today shape the strength you stand on tomorrow.
By eating well, moving often, avoiding harmful habits, and planning ahead, you can build a strong foundation for life.
Start now. Your future self will thank you.