Fracture Prevention: How to Strengthen Bones and Avoid Breaks

When you think about fracture prevention, the steps you take to reduce the risk of broken bones, especially as you age or if you have weak bones. Also known as bone protection, it’s not just about avoiding falls—it’s about building stronger bones from the inside out. A broken hip or wrist isn’t just painful; it can change your life. One in three people over 65 will fall at least once a year, and many of those falls lead to fractures. But here’s the good news: most fractures are preventable with simple, daily habits.

Strong bones start with two things: calcium, a mineral your body uses to build and maintain bone structure and vitamin D, the nutrient that helps your body absorb calcium. You can’t get enough calcium from diet alone if you’re over 50—most adults need 1,200 mg a day. That’s about three glasses of milk, or a mix of yogurt, cheese, leafy greens, and fortified foods. Vitamin D is trickier. Your skin makes it from sunlight, but if you live north of Atlanta, wear sunscreen, or stay indoors, you’re likely deficient. A simple blood test can tell you if you need a supplement. Many doctors now recommend 800–1,000 IU daily for adults over 65.

It’s not just about what you eat. Movement matters. Walking 30 minutes a day, doing light weight training, or even standing up from a chair without using your hands builds bone density. If you have osteoporosis, a condition where bones become thin and brittle, increasing fracture risk, your doctor might prescribe medication—but no pill works if you’re not moving. Balance exercises like tai chi cut fall risk by nearly 50%. Remove rugs, install grab bars in the bathroom, and get your eyes checked. Poor vision is a silent cause of fractures.

Some medications increase fracture risk without people realizing it. Long-term use of steroids, certain acid reflux drugs, and even some antidepressants can weaken bones. If you’re on any of these, talk to your doctor about bone density scans. You don’t need to wait until you break something to act. Fracture prevention isn’t a one-time fix—it’s a lifetime habit. And the best time to start? Yesterday. The second best? Today.

Below, you’ll find real-world guides on medications, supplements, and conditions that affect bone strength—from how antibiotics like nitrofurantoin might impact your health to why drugs like losartan-hydrochlorothiazide need monitoring. These aren’t just drug comparisons. They’re pieces of the puzzle that help you avoid fractures before they happen.