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Bone Health & Osteoporosis Prevention Checklist

Easy 20 items · 15 min
testuser's avatar
testuser Published 3 weeks ago
Health

A practical checklist to help adults protect bone density and lower fracture risk through diet, supplements, exercise, medication review, and fall-proofing the home. Ideal for anyone wanting simple, actionable steps to maintain stronger bones and start a conversation with their healthcare provider.

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  1. Record personal and family history of fractures and osteoporosis — Note age at menopause, previous fractures, and family diagnoses to share with your clinician.
  2. Talk to your doctor about bone health — Bring your history and ask about risk factors and next steps.
  3. Schedule a bone density (DXA) scan — Book the scan if your doctor recommends it to assess bone loss.
  4. Check daily calcium intake — Aim for the recommended amount for your age; confirm exact target with your provider.
  5. Log calcium-rich foods eaten today (milk, yogurt, leafy greens, fortified foods)
  6. Add a calcium supplement if diet falls short — Discuss appropriate dose and type (elemental calcium) with your clinician or pharmacist.
  7. Check vitamin D status — Vitamin D helps absorb calcium; consider testing if at risk.
  8. Get vitamin D blood level checked — Ask your doctor for a 25‑OH vitamin D test if concerned or at risk.
  9. Take vitamin D supplement if levels are low — Follow the dose recommended by your healthcare provider.
  10. Start weight-bearing and muscle-strengthening exercises — Regular activity helps build and maintain bone mass.
  11. Do 30 minutes of weight-bearing activity most days (walking, dancing, hiking)
  12. Include strength training exercises twice weekly (weights, resistance bands)
  13. Review current medications for bone effects — Ask about long-term steroid use or other drugs that may weaken bone.
  14. Discuss bone-protective medications if you are high risk — Talk options through with your clinician after DXA or risk assessment.
  15. Reduce fall hazards at home — Falling causes many fractures—start with simple home fixes.
  16. Remove tripping hazards and secure rugs
  17. Install grab bars and add night lights in bathrooms and hallways
  18. Optimize diet for bone health — Include adequate protein, fruits, vegetables, and calcium-rich foods.
  19. Limit high-salt foods and reduce soda; choose bone-friendly options
  20. Avoid smoking and limit alcohol intake — These habits can harm bone health—seek help to quit or cut back.
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