Bone density: how to check it and keep your bones strong

Low bone density makes fractures more likely. You don’t need to accept that as “just aging.” A few tests and simple daily changes can slow or reverse bone loss. This page gives clear steps you can use now: how bone density is measured, what raises risk, and practical habits that help.

How bone density is measured and what the numbers mean

The standard test is a DXA (dual-energy X-ray absorptiometry). It’s quick, painless, and gives a T-score. T-score explanations are simple: -1.0 and above is normal, between -1.0 and -2.5 means low bone mass (osteopenia), and -2.5 or below is osteoporosis. Your doctor may also use the FRAX tool to estimate 10-year fracture risk.

If you’re a woman over 65, a man over 70, or someone with risk factors (early menopause, low body weight, family history, or long-term steroid use), ask your doctor about a DXA. People on medications that affect bones should consider testing earlier.

What raises or lowers bone density

Risk factors you can’t change include age, sex (women at higher risk), and genetics. Things you can control matter a lot. Long-term corticosteroids (like prednisolone), some anticonvulsants, and certain cancer treatments can speed bone loss. Heavy drinking, smoking, low body weight, and physical inactivity also weaken bones.

Good news: medicines like bisphosphonates, denosumab, and teriparatide can increase bone density when needed. Hormone therapy or SERMs may help some people. Talk to your doctor about benefits and side effects before starting any prescription.

Everyday actions that protect bone density

1) Move more: Aim for weight-bearing activities (walking, jogging, dancing) and resistance training (weights, bands) 2–3 times a week. These signals tell your bones to stay strong. 2) Eat for bones: Aim for about 1,000–1,200 mg of calcium daily from food and supplements if needed. Get vitamin D through safe sun exposure and supplements (often 800–2,000 IU daily, but check levels first). 3) Cut risky habits: Limit alcohol, stop smoking, and maintain a healthy weight. 4) Prevent falls: Improve lighting, remove tripping hazards, and add grab bars where needed. Good balance exercises (tai chi) help too.

If you’re on medications that might harm bones, don’t stop them without a doctor. Instead, ask about bone-protecting options or whether dose changes are possible.

Want more on how drugs affect bone health? Check our guides on corticosteroids, osteoporosis medicines, and safe medication use at PharmaRight. Small changes now can cut fracture risk later—so start with a DXA or a talk with your clinician.