Fracture Risk: How to Check, Lower, and Prevent Broken Bones

A broken bone can come from a single bad fall or from years of unnoticed bone loss. Fracture risk isn’t only about being clumsy — it’s about bone strength, balance, and some habits you can change today.

First, know the main risk factors. Age and menopause drop bone density. A family history of osteoporosis matters. Smoking, heavy drinking, low body weight, long-term steroid use, and certain medical conditions (like rheumatoid arthritis or thyroid problems) all raise risk. Also pay attention to past fractures — one broken bone increases the chance of another.

How do you check your fracture risk? Ask your doctor about a bone density test (DXA scan). It measures bone mineral density and gives a T-score that helps predict fracture probability. Your clinician may also use a risk calculator that combines age, weight, smoking, and other factors to estimate 10-year fracture risk. If you haven’t had these checks and you’re over 65 (or younger with risk factors), it’s time to ask.

Simple steps to lower your fracture risk

Start with diet and supplements. Aim for daily calcium from food first — dairy, leafy greens, and fortified foods work well. If you can’t get enough, a supplement (usually 500–1,000 mg total per day) fills gaps. Vitamin D helps your body absorb calcium; many adults need a supplement, especially in winter or if they have limited sun exposure. Talk to your doctor about blood tests before taking high doses.

Move your body. Weight-bearing exercise (walking, jogging, dancing) and resistance training (weights, bands) keep bones strong. Balance and strength exercises — like tai chi or simple standing-on-one-leg drills — cut fall risk. Aim for a mix most days of the week, starting slow and building up.

Check your meds and medical conditions. Some prescriptions, including certain anti-seizure drugs, glucocorticoids, and aromatase inhibitors, reduce bone density. Your doctor can review alternatives or add bone-protecting treatments if needed.

Prevent falls at home and on the go

Most adult fractures follow a fall. Reduce hazards: remove loose rugs, add grab bars in the bathroom, keep rooms well lit, and use non-slip mats. Wear sturdy shoes with good traction. Use mobility aids if you feel unsteady. For seniors, a home safety assessment by an occupational therapist can find simple fixes that make a big difference.

If your fracture risk is high, medications can help. Bisphosphonates, denosumab, or other bone drugs reduce fractures in people with osteoporosis. These need medical follow-up and have pros and cons. Your doctor can explain which option fits your health and lifestyle.

Watch for warning signs: height loss, a stooped posture, or sudden bone pain after minor incidents. If you break a bone, ask about bone health follow-up so the next fracture can be prevented. Small tests and changes today can mean fewer broken bones tomorrow.

Quick checklist: ask for a DXA scan if you’re over 65 or had a low-trauma fracture, target 1,000–1,200 mg calcium, discuss vitamin D levels with your doctor, do strength and balance exercises 2–3 times a week, and review medicines for bone effects regularly.