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    Osteoporosis

    Strong bones = no fractures = independence.

    Get tested

    • DEXA scan — measures bone density.
    • Medicare covers every 2 yrs for women 65+.
    • Men 70+ should get tested.
    • T-score: above -1 normal, -1 to -2.5 osteopenia, below -2.5 osteoporosis.
    • Don't wait until you fracture.

    Calcium + Vitamin D

    • Calcium 1,200mg/day for women 50+, men 70+.
    • From food first — yogurt, milk, cheese, fortified.
    • Calcium supplement only if not getting enough food.
    • Vitamin D 800-1,000 IU/day (most seniors low).
    • Vitamin K2 — newer research, helps calcium go to bones.
    • Get blood test — many seniors deficient.

    Weight-bearing exercise

    • Walking, hiking, dancing — bones load.
    • Strength training 2-3x/week — biggest impact.
    • Avoid: forward bending, twisting if osteoporosis.
    • Tai Chi — improves balance + reduces falls.
    • Swimming great for fitness, NOT for bones.
    • 30 min/day weight-bearing minimum.

    Medications

    • Bisphosphonates (Fosamax, Boniva) — first-line.
    • Reclast (zoledronic acid) — yearly IV. Avoids stomach issues.
    • Prolia (denosumab) — every 6 months injection.
    • Forteo, Tymlos — bone-building, severe cases.
    • Evenity — newer, monthly injection.
    • Rare side effect: jaw osteonecrosis (talk to dentist before).

    Fall prevention essential

    • 1 fall = potential hip fracture = 50% chance never walking same.
    • See /tools/fall-prevention-guide.
    • See /tools/stair-safety-checklist.
    • Vision + hearing checkups annual.
    • Review medications for dizziness side effects.
    • Strong leg muscles = balance + faster recovery.

    Free resources

    National Osteoporosis Foundation — bonehealthandosteoporosis.org. FRAX calculator — predicts 10-year fracture risk. NIH Osteoporosis Resource Center — niams.nih.gov. Quit smoking + limit alcohol = bones improve. It's never too late.