Bone Health & Osteoporosis Prevention Checklist

20 items · Health · Easy difficulty · 15 min

Simple, actionable steps to protect bone density and prevent osteoporosis.

• Record personal and family history of fractures and osteoporosis

  Note age at menopause, previous fractures, and family diagnoses to share with your clinician.

• Talk to your doctor about bone health

  Bring your history and ask about risk factors and next steps.

• Schedule a bone density (DXA) scan

  Book the scan if your doctor recommends it to assess bone loss.

• Check daily calcium intake

  Aim for the recommended amount for your age; confirm exact target with your provider.

• Log calcium-rich foods eaten today (milk, yogurt, leafy greens, fortified foods)
• Add a calcium supplement if diet falls short

  Discuss appropriate dose and type (elemental calcium) with your clinician or pharmacist.

• Check vitamin D status

  Vitamin D helps absorb calcium; consider testing if at risk.

• Get vitamin D blood level checked

  Ask your doctor for a 25‑OH vitamin D test if concerned or at risk.

• Take vitamin D supplement if levels are low

  Follow the dose recommended by your healthcare provider.

• Start weight-bearing and muscle-strengthening exercises

  Regular activity helps build and maintain bone mass.

• Do 30 minutes of weight-bearing activity most days (walking, dancing, hiking)
• Include strength training exercises twice weekly (weights, resistance bands)
• Review current medications for bone effects

  Ask about long-term steroid use or other drugs that may weaken bone.

• Discuss bone-protective medications if you are high risk

  Talk options through with your clinician after DXA or risk assessment.

• Reduce fall hazards at home

  Falling causes many fractures—start with simple home fixes.

• Remove tripping hazards and secure rugs
• Install grab bars and add night lights in bathrooms and hallways
• Optimize diet for bone health

  Include adequate protein, fruits, vegetables, and calcium-rich foods.

• Limit high-salt foods and reduce soda; choose bone-friendly options
• Avoid smoking and limit alcohol intake

  These habits can harm bone health—seek help to quit or cut back.

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