Why bones matter
Bone is living tissue that constantly rebuilds. Peak bone mass is reached by age 30; after that, gradual loss occurs. Osteoporosis makes bones porous and fragile, increasing fracture risk.
Get enough calcium and vitamin D
Adults need ~1000 mg calcium daily (1200 mg if over 50) from dairy, leafy greens, tofu and fortified foods. Vitamin D (600–800 IU) helps absorption — sunlight and fatty fish are good sources.
Move your body
Weight-bearing exercises (walking, dancing, stairs) and resistance training 2–3 times a week stimulate bone formation. Balance work like yoga reduces falls.
Avoid the bone robbers
Smoking, heavy alcohol, excessive caffeine and very low body weight all accelerate bone loss.
Screening
Women over 65 and men over 70 should have a DEXA bone density scan. Anyone with risk factors (family history, fracture, long-term steroids) should ask earlier.