How to Keep Your Bones Strong: Daily Habits That Really Work

Strong bones are your body’s hidden safety net—they protect your organs, keep you mobile, and help you live independently at every age. This guide turns complicated science into practical steps you can use today, whether you’re building peak bone in youth, navigating menopause, recovering from a fracture, or staying strong in older age. You’ll learn how bones renew themselves, what raises or lowers your risk, how to get tested, what to eat, how to move, which medications help, and how to prevent falls. It’s designed for anyone who wants clear, medically sound habits that actually make a difference. Share it with family members, coaches, or caregivers to support a bone-strong home and community.

Strong bones are essential for overall health, acting as a protective barrier for vital organs, maintaining mobility, and supporting independent living throughout life. This comprehensive guide simplifies complex scientific information into actionable steps for individuals at any stage of life, whether you're aiming to build strong bones during youth, managing changes during menopause, recovering from fractures, or striving to maintain bone health in older age. It covers crucial topics such as bone renewal processes, risk factors, testing methods, dietary recommendations, exercise routines, helpful medications, and fall prevention strategies. This resource is designed for anyone seeking practical, evidence-based habits to enhance bone health.

Key Components of Bone Health

• Understanding Bone Renewal: Learn how bones naturally regenerate and the factors that influence this process.
• Risk Factors: Identify what can increase or decrease your risk of bone-related issues.
• Testing for Bone Health: Discover the various tests available to assess your bone density and overall health.
• Nutrition for Strong Bones: Explore dietary choices that can support bone strength, including essential vitamins and minerals.
• Exercise for Bone Density: Find out which physical activities can enhance bone strength and mobility.
• Medications: Understand the role of medications in bone health and their potential benefits.
• Fall Prevention: Gain insights into strategies that can help reduce the risk of falls, a major concern for bone health.

FAQs

What age should I start focusing on bone health?

It's important to start focusing on bone health in youth, as this is when peak bone mass is achieved. However, maintaining bone health is crucial at every age, especially during menopause and older adulthood.

What foods are best for bone health?

Foods rich in calcium and vitamin D are essential for strong bones. Dairy products, leafy greens, fish, nuts, and fortified foods are great choices.

How often should I have my bone density tested?

It is generally recommended to have a bone density test every 1-2 years, especially for individuals at higher risk for osteoporosis. Consult your healthcare provider for personalized advice.

What exercises are best for bone strength?

Weight-bearing exercises such as walking, jogging, and resistance training are effective for improving bone density. Balance and flexibility exercises can also help prevent falls.

Are there medications that can help with bone health?

Yes, there are medications available for individuals at risk of osteoporosis, including bisphosphonates and hormone replacement therapy. Discuss options with your healthcare provider.

Conclusion

Investing in your bone health is crucial for a long, active life. By following the guidelines in this guide, you can take practical steps to strengthen your bones and minimize health risks associated with weak bones.

The big picture: Why bone strength matters at every age

Bone strength protects you from fractures—the injuries most likely to diminish independence and quality of life in older adults. A single hip fracture can double mortality risk in the year after injury and often leads to loss of mobility.

Bones are living tissue that adapt to how you use them. Regular loading through movement and adequate nutrition tells your skeleton to stay dense and resilient.

Peak bone mass is mostly set by your late 20s, but bone remains dynamic your entire life. That means it’s never too late to slow loss, prevent falls, and build strength.

Fractures often happen after small slips or routine activities when bones are fragile. Preventing that first fracture changes the trajectory of health and independence.

The same habits that protect bones also help your heart, muscles, brain, and metabolic health. Think of bone care as a whole-body investment.

Small daily choices add up. Consistent sleep, balanced meals, targeted exercise, and regular checkups can reduce fracture risk more than any single “quick fix.”

How bones build and break down: Understanding remodeling and loss

Your skeleton constantly renews itself through bone remodeling—old bone is removed by osteoclasts, and new bone is built by osteoblasts. This cycle keeps bones strong and repairs micro-damage.

During youth, formation outpaces breakdown, helping you reach peak bone mass. After about age 30, breakdown slowly exceeds formation unless you counter it with exercise, nutrition, and hormones in balance.

Estrogen and testosterone restrain bone resorption. With menopause, estrogen drops sharply and bone loss accelerates, especially in the spine and hip.

Physical loading and muscle pull signal bones to mineralize and stay dense. Sedentary time, immobilization, and bedrest trigger rapid bone loss.

Adequate calcium and vitamin D provide raw materials and hormonal support. Without them, remodeling shifts toward net loss and microarchitectural weakness.

Inflammation, certain medications, and endocrine disorders can increase osteoclast activity or reduce osteoblast function. Identifying and treating these drivers slows loss.

Who is most at risk? Genetics, hormones, lifestyle, and medications

Genetics account for a large share of peak bone mass and fracture risk. A parental hip fracture signals higher lifetime risk.

Women lose bone faster after menopause due to estrogen decline. Men can lose bone with aging, low testosterone, or chronic illness.

Low body weight (BMI < 20), prior fractures, smoking, heavy alcohol, and inactivity raise risk. So do frequent falls and poor vision.

Medical conditions including hyperthyroidism, hyperparathyroidism, celiac disease, inflammatory bowel disease, chronic kidney disease, and rheumatoid arthritis can cause secondary bone loss.

Medications that increase risk include chronic glucocorticoids, aromatase inhibitors, androgen deprivation therapy, some anticonvulsants, high-dose thyroid hormone, and possibly PPIs and SSRIs in some contexts.

Nutrient gaps matter too—low calcium, vitamin D, and protein intake impair remodeling and muscle strength, indirectly raising fall risk.

Early signs you shouldn’t ignore: Height loss, fractures, and posture changes

• Symptoms to watch:
• Unexplained height loss (about 0.75 inch/2 cm or more), new or worsening kyphosis (stooped posture), or clothes fitting differently in the torso.
• Back pain after minimal strain, or sudden mid-back pain that improves when lying down—could signal vertebral compression fractures.
• Fractures from low-level trauma (a fall from standing height or less), especially at the wrist, hip, spine, or ribs.
• Reduced grip strength, slower walking speed, or difficulty rising from a chair—indicators of sarcopenia and higher fall risk.
• New balance problems, dizziness, or frequent near-falls—these raise the chance of a fracture even if bone density is borderline.

If you notice these signs, seek evaluation. Early detection prevents a cascade of fractures.

Keep track of your height annually and ask for a posture check. Simple measures can reveal silent vertebral fractures.

Teens and young adults should not fracture from minor falls. If they do, secondary causes should be investigated.

A prior fracture is the strongest predictor of another fracture. Acting quickly after the first incident is critical.

When and how bone health is checked: DEXA scans, FRAX, and key lab tests

A DEXA scan measures bone mineral density at the hip and spine. Results are reported as T-scores (compared to young adults) and Z-scores (compared to age/sex peers).

A T-score between -1.0 and -2.5 indicates osteopenia; -2.5 or lower indicates osteoporosis. A low-trauma fracture at the hip or spine confirms osteoporosis regardless of T-score.

The FRAX tool estimates 10-year fracture risk using age, BMD, and risk factors. It helps decide when to treat if you’re in the osteopenia range.

A vertebral fracture assessment (VFA) can detect silent spine fractures during DEXA. This matters because they predict future hip fractures.

Key labs may include calcium, albumin, phosphate, alkaline phosphatase, 25-hydroxyvitamin D, parathyroid hormone (PTH), TSH, complete blood count, kidney and liver function. Men may be tested for testosterone; premenopausal women for estradiol/FSH.

When secondary causes are suspected, additional tests (e.g., celiac serologies, 24-hour urinary calcium, serum/urine protein electrophoresis) guide targeted treatment.

Nutrition that moves the needle: Calcium, vitamin D, protein, and minerals

Most adults need about 1,000 mg/day of calcium (women 51+ and men 71+ often need 1,200 mg/day). Food first is best: dairy, fortified plant milks, tofu set with calcium, leafy greens, canned fish with bones.

Vitamin D helps absorb calcium and supports muscle function. Many adults need 600–800 IU/day; some need 1,000–2,000 IU/day to maintain blood levels.

Aim for 1.0–1.2 g/kg/day of protein (older adults, illness, or fracture recovery may need the higher end). Spread protein across meals to support muscle and bone.

Other minerals matter: magnesium, potassium, phosphorus, zinc, and vitamin K assist bone metabolism. A varied, produce-rich diet typically covers these.

Limit excess sodium and ultra-processed foods, which can increase urinary calcium loss and displace nutrient-dense choices. Stay hydrated for muscle and balance.

If you avoid dairy, plan alternatives with fortified foods and beans, nuts, seeds, and fish. A registered dietitian can help close gaps without over-supplementing.

Smart supplementation: How to meet needs safely and effectively

Supplements fill gaps when diet isn’t enough or during higher-need periods. Choose evidence-based nutrients in appropriate doses.

For calcium, the body absorbs calcium carbonate best with meals and calcium citrate with or without food. Split doses to 500–600 mg or less per serving.

Vitamin D3 (cholecalciferol) is widely used; D2 (ergocalciferol) is effective but may have a shorter effect. Check a 25(OH)D blood level to guide dosing.

Avoid megadoses. Very high calcium or vitamin D can cause kidney stones or raise calcium levels in the blood. More is not always better.

Consider magnesium if your diet is low or you use PPIs or diuretics. Vitamin K from foods is generally sufficient; talk to your clinician if you take warfarin.

Quality matters: look for third-party testing (USP, NSF, Informed Choice). Bring all supplements to appointments to avoid interactions.

Daily movement that builds bone: Weight-bearing, resistance, impact, and balance

Bones respond to load that is novel, variable, and progressively challenging. Mix weight-bearing, resistance, and balance work each week.

Weight-bearing activities include brisk walking, hiking, dancing, stair climbing, and low-impact aerobics. These stimulate hip and spine density.

Resistance training 2–3 days/week builds muscle, improves balance, and applies targeted stress to bone. Emphasize major muscle groups with safe form.

Short bouts of impact (when appropriate) such as hops, skips, or gentle jumps can add an osteogenic signal. Choose intensity based on your bone status and joints.

Balance and neuromotor training (tai chi, yoga balance poses, single-leg stands) reduce falls. Better balance equals fewer fractures.

If you’re new to exercise or have osteoporosis, begin with supervision from a physical therapist or certified trainer experienced in bone health.

Safe form and progression if you’re deconditioned or have osteoporosis

• Health tips:
• Get medical clearance if you have osteoporosis, a recent fracture, or multiple risk factors.
• Prioritize neutral spine alignment; avoid deep, rapid forward bends and loaded spinal flexion or twisting.
• Start with bodyweight movements: sit-to-stand, wall push-ups, hip hinges, and step-ups.
• Progress gradually: increase load or volume by about 5–10% per week, not both at once.
• Use machines, bands, or light free weights before advancing to heavier compound lifts with coaching.
• Stop any movement that causes sharp back pain, new tingling, or loss of balance; reassess technique and load.

Slow, controlled tempo protects joints and lets you feel proper muscle engagement. Quality comes before quantity.

Train the posterior chain (glutes, hamstrings, back extensors) to support posture and reduce spinal fracture risk. Hip hinges are foundational.

Incorporate core bracing with diaphragmatic breathing. This stabilizes the spine while lifting.

Schedule recovery days. Bone and muscle adapt between sessions, not during them.

If fear of falling limits activity, start with seated or supported exercises and build confidence with balance drills.

Lifestyle choices that help or harm: Sleep, alcohol, smoking, caffeine, and stress

Sleep supports hormone balance, muscle recovery, and appetite regulation. Aim for 7–9 hours nightly with a consistent schedule.

Heavy alcohol use weakens bone and increases falls. Moderate your intake and avoid drinking before activities that require balance.

Smoking reduces blood flow to bone, impairs osteoblasts, and speeds loss. Quitting yields measurable benefits for bone and overall health.

Caffeine in moderate amounts is generally safe. High intake can increase calcium losses, especially if dietary calcium is low.

Chronic stress elevates cortisol, which promotes bone resorption and muscle loss. Use brief daily practices—breathwork, walking, or short meditations.

Build routines that support adherence: prep calcium-rich snacks, set movement reminders, and plan wind-down time for sleep.

Sunlight and vitamin D: Practical ways to maintain healthy levels year-round

Your skin makes vitamin D when exposed to UVB rays. Factors like latitude, season, time of day, skin pigmentation, age, and sunscreen use affect production.

Short, regular midday exposures can help in summer months. Cover and protect skin after limited exposure to reduce skin cancer risk.

In winter or at high latitudes, food and supplements often carry the load. Fortified milk/plant milks, egg yolks, and fatty fish are helpful.

People with darker skin may need more sun exposure to produce the same vitamin D as lighter-skinned individuals. Blood testing removes guesswork.

If you’ve had skin cancer or photosensitivity, dermatology- and primary care–guided supplementation is safest. Don’t trade bone benefits for skin risk.

Check 25(OH)D levels periodically, especially if you have osteoporosis, malabsorption, obesity, chronic kidney or liver disease, or use certain medications.

Gut and hormone health: Thyroid, menopause, testosterone, steroids, and celiac disease

Thyroid hormones affect bone turnover. Overt hyperthyroidism or over-replacement of thyroid medication accelerates bone loss.

During menopause, low estrogen heightens resorption. Discuss hormone therapy, nonhormonal options, and bone medications with your clinician.

Men with low testosterone may lose bone and muscle. Treating hypogonadism when indicated can improve skeletal health.

Chronic glucocorticoid therapy (e.g., prednisone) increases fracture risk quickly. Preventive bone strategies should start at initiation.

Celiac disease and malabsorption reduce nutrient uptake, impairing bone. A strict gluten-free diet plus repletion can restore density over time.

Stomach acid–lowering drugs, bariatric surgery, and inflammatory bowel disease also affect absorption. Coordinate care among specialists.

Fall-proofing your world: Home safety, footwear, vision, and medication review

• Health tips:
• Clear pathways, remove loose rugs, secure cords, and improve lighting—especially stairways and bathrooms.
• Install handrails on both sides of stairs and grab bars in showers; use non-slip mats.
• Choose supportive, low-heel footwear with good traction; replace worn soles.
• Get regular vision and hearing checks; correct cataracts and update prescriptions.
• Review medications with your clinician or pharmacist for sedatives, blood pressure drops, and dizziness risks.
• Keep frequently used items within easy reach; avoid step-stools without support.

Practice getting up and down from the floor safely to build confidence. This skill matters if a fall occurs.

Consider a medical alert device if you live alone or have fall risk factors. Rapid help reduces complications.

Keep walkways and entrances ice-free; use sand or salt in winter. Carry a cell phone during outdoor walks.

Train balance 3–7 days/week in short sessions. Consistency lowers fall incidence.

Life-stage strategies: Kids and teens, pregnancy/postpartum, menopause, and older adults

Children and teens build the majority of their peak bone mass. Weight-bearing play, sports, and calcium-rich diets set lifelong foundations.

During pregnancy, the body adapts bone metabolism to meet fetal needs. Adequate calcium, vitamin D, and safe exercise are essential.

Postpartum, some people experience transient bone loss during lactation that typically reverses after weaning. Nourishing meals and strength training help recovery.

Perimenopause and menopause accelerate bone loss. Early assessment, nutrition optimization, resistance training, and considering hormone therapy can preserve density.

Older adults benefit from protein-rich diets, progressive resistance training, and balance work. Fall prevention becomes a top priority.

Across all stages, avoid smoking and excess alcohol, optimize sleep, and treat medical conditions that affect bone.

Special situations: Athletes, low BMI, eating disorders, and chronic illnesses

Endurance athletes and dancers can face RED-S (Relative Energy Deficiency in Sport), where energy intake doesn’t meet demand. This suppresses hormones and harms bone.

Low BMI increases fracture risk even if bone density appears adequate. Muscle and fat provide protective padding and hormonal support.

Eating disorders (anorexia, bulimia, ARFID) profoundly reduce bone density. Multidisciplinary treatment is crucial to restore health and prevent fractures.

Chronic illnesses like COPD, diabetes, rheumatoid arthritis, and CKD affect bone through inflammation, medications, and inactivity. Tailored plans are needed.

People after bariatric surgery may need higher vitamin D, calcium citrate, and protein due to malabsorption. Regular labs guide dosing.

Para-athletes and people with mobility impairments can still build bone in loaded regions with seated resistance training and vibration devices under guidance.

If you’ve had a fracture: Immediate steps and preventing the next one

• Treatment options and health tips:
• Seek prompt medical care; hip fractures are emergencies and often require surgery.
• Ensure adequate pain control, early mobilization, and physical therapy to prevent deconditioning.
• Start calcium and vitamin D repletion unless contraindicated; check levels.
• Ask about osteoporosis medications—hip or spine fragility fractures usually warrant treatment.
• Screen for secondary causes (labs, DEXA, VFA) and review fall risks at home and in medications.
• Plan a supervised return-to-activity program emphasizing safe movement patterns, posture, and balance.

Document the circumstances of the fall or injury to identify preventable triggers. Small fixes can avert recurrences.

After a vertebral fracture, learn neutral-spine strategies and hip hinging. Bracing may be short-term for pain, if prescribed.

Hip protectors can reduce injury severity during high-risk transitions. Consider them during recovery.

A fracture liaison service (FLS) helps coordinate post-fracture osteoporosis care and improves outcomes.

Medications that strengthen bone: When to consider bisphosphonates, denosumab, or anabolic therapy

• Treatment options:
• Bisphosphonates (alendronate, risedronate, ibandronate, zoledronic acid) slow bone breakdown and reduce fracture risk; consider for osteoporosis or high FRAX risk.
• Denosumab (RANKL inhibitor) powerfully reduces resorption; must be continued or followed by another agent to avoid rebound loss.
• Anabolic agents (teriparatide, abaloparatide) build new bone; used for very high risk or multiple fractures.
• Romosozumab (sclerostin inhibitor) has both anabolic and antiresorptive effects; consider cardiovascular history and duration limits.
• Side effects to discuss: GI irritation (oral bisphosphonates), muscle/bone pain, hypocalcemia, rare osteonecrosis of the jaw and atypical femur fractures.
• Typical durations: 3–5 years for oral bisphosphonates with possible “drug holiday,” ongoing denosumab with transition plan, 12–24 months for anabolic therapy.

Baseline dental evaluation is wise before antiresorptives if you need invasive dental work. Good oral hygiene reduces ONJ risk.

Take oral bisphosphonates upright with plain water, fasting, and avoid food or other meds for 30–60 minutes to reduce GI issues.

Check calcium, vitamin D, and kidney function before starting and during therapy. Correct deficiencies first.

Shared decision-making considers fracture risk, preferences, comorbidities, cost, and convenience (pill vs injection vs infusion).

Tracking progress: Goal setting, scan intervals, blood work, and habit stacking

Set specific, measurable goals (e.g., 8,000 daily steps, two resistance sessions weekly, 100 g protein/day). Track with simple tools.

Repeat DEXA every 1–2 years in osteoporosis or after major therapy changes. Longer intervals may suffice in low-risk individuals.

Monitor labs: vitamin D, calcium, and kidney function annually if on therapy or supplements; PTH and TSH as indicated.

Record falls, near-falls, and back pain episodes. Patterns guide targeted fixes in footwear, lighting, or training.

Use “habit stacking” to anchor new routines: take supplements with breakfast, do balance drills after brushing teeth, walk after lunch.

Celebrate small wins. Consistency and steady progress beat sporadic intensity for long-term bone strength.

Red flags and when to seek medical care urgently

• Symptoms requiring urgent care:
• Sudden hip, groin, or thigh pain after a minor fall or twist—possible fracture.
• New severe mid- or low-back pain with height loss or deformity—possible vertebral fracture.
• Numbness, weakness, or loss of bowel/bladder control—possible spinal cord compression.
• Calf swelling, warmth, or shortness of breath after a fracture or surgery—possible clot or pulmonary embolism.
• Persistent vomiting, confusion, or extreme thirst with high-dose supplements—possible high calcium levels.
• Jaw pain or exposed bone after dental work while on antiresorptives—possible osteonecrosis of the jaw.

If in doubt, err on the side of evaluation. Early treatment prevents complications.

Call emergency services for suspected hip fractures or neurological symptoms. Do not attempt to walk on a suspected hip fracture.

Inform clinicians about all medications and supplements. Interactions can worsen outcomes.

Bring prior imaging and reports to visits. Continuity accelerates care decisions.

Myths vs. facts: What actually works—and what doesn’t

Myth: “Only women need to worry about osteoporosis.” Fact: Men account for up to a third of hip fractures and have worse outcomes.

Myth: “Walking is enough to build bone.” Fact: Walking helps maintain bone, but resistance and impact training provide stronger osteogenic signals.

Myth: “More calcium supplements automatically mean stronger bones.” Fact: Excess offers no extra benefit and can cause harm; diet first, then fill gaps.

Myth: “Collagen alone rebuilds bone.” Fact: Collagen may support joints and protein intake, but it’s not a substitute for total protein, calcium, vitamin D, and training.

Myth: “If my DEXA is normal, I can’t fracture.” Fact: Falls, medications, and spine fractures can occur even with osteopenia or normal BMD.

Myth: “Sun exposure without limits is the best way to get vitamin D.” Fact: Safe, limited exposure plus diet/supplements and testing strike the right balance.

A simple weekly plan you can start today

• Health tips:
• Strength (2–3 days): Squats or sit-to-stands, hip hinges, step-ups, rows, presses; 2–3 sets of 8–12 reps with good form.
• Impact (2–3 days if appropriate): 3–5 sets of 10–20 small hops or skips; substitute brisk stair climbs if impact isn’t suitable.
• Balance (daily, 5 minutes): Single-leg stands near support, tandem walk, heel-toe raises, or tai chi sequences.
• Cardio (150 minutes/week): Brisk walking, cycling, or dancing in 10–30 minute bouts to improve endurance and reduce fall risk.
• Nutrition: Include protein at each meal, 3 servings of calcium-rich foods daily, and vitamin D as prescribed.
• Recovery: 7–9 hours sleep, two rest days from heavy lifting, and a weekly medication/supplement check.

Start lighter than you think and progress gradually. Consistency matters more than intensity at first.

Schedule movement like appointments. Put it on your calendar to make it real.

Batch-cook protein-rich meals and keep calcium-rich snacks on hand. Preparation prevents shortfalls.

Reassess after 4–6 weeks and adjust goals upward. Celebrate adherence and improvements, not perfection.

Resources, tools, and trusted guidance for ongoing support

The Bone Health & Osteoporosis Foundation (BHOF) offers patient-friendly guides, exercise tips, and support networks. Their tools help interpret DEXA and FRAX.

FRAX (University of Sheffield) provides an online calculator to estimate 10-year fracture risk using your data and optional BMD.

CDC’s STEADI initiative gives checklists for fall prevention, home safety, and provider communication.

Seek a registered dietitian for personalized nutrition planning, especially if you avoid dairy, have GI issues, or are recovering from fracture.

Ask your clinician for referral to physical therapy for safe strength and balance training. Supervision boosts confidence and outcomes.

Use reminders and apps to track supplements, workouts, and sleep. Small nudges make habits stick.

FAQ

• How much calcium and vitamin D do I need? Most adults need about 1,000 mg/day of calcium (women 51+ and men 71+: 1,200 mg/day). Vitamin D needs vary; 600–800 IU/day is common, but many adults need 1,000–2,000 IU/day to maintain healthy blood levels—confirm with a 25(OH)D test.
• Can I build bone after age 60? Yes. While gains are modest compared to youth, resistance training, adequate protein, calcium, vitamin D, and appropriate medications can increase density and dramatically cut fracture risk.
• Is walking enough to protect my bones? Walking helps maintain bone and improves balance and heart health, but it’s best combined with resistance training and, if appropriate, light impact or stair climbing for a stronger bone signal.
• What if I can’t tolerate oral bisphosphonates? Alternatives include IV zoledronic acid, denosumab injections, or anabolic therapies depending on your risk. Your clinician will consider side effects, kidney function, and preferences.
• Do I need a “drug holiday”? Drug holidays apply mainly to bisphosphonates after 3–5 years in lower-risk patients. Denosumab should not be stopped without transitioning to another agent to avoid rebound bone loss.
• Is vitamin D3 better than D2? Both raise blood levels. D3 may sustain levels longer in many people, but D2 remains effective. Choose based on availability and clinician advice.
• Does coffee harm bones? Moderate coffee intake is generally safe if your calcium intake is adequate. Keep total caffeine below about 400 mg/day for most adults.
• Should I take collagen for bones? Collagen can contribute to total protein intake and support joints, but it doesn’t replace comprehensive nutrition or training. Use it as an add-on, not a sole strategy.

More Information

• Mayo Clinic – Osteoporosis: https://www.mayoclinic.org/diseases-conditions/osteoporosis
• MedlinePlus – Osteoporosis: https://medlineplus.gov/osteoporosis.html
• CDC – STEADI Fall Prevention: https://www.cdc.gov/steadi/
• Bone Health & Osteoporosis Foundation: https://www.bonehealthandosteoporosis.org/
• NIH Osteoporosis and Related Bone Diseases Resource Center: https://www.niams.nih.gov/health-topics/osteoporosis
• WebMD – Bone Health: https://www.webmd.com/osteoporosis/default.htm
• Healthline – Vitamin D: https://www.healthline.com/nutrition/vitamin-d

Strong bones don’t happen by accident—they’re built by steady, simple habits. Share this article with someone you care about, bring your questions to your healthcare provider, and explore more practical health guides on Weence.com to keep your body resilient for years to come.