Bone Density: What It Is and Why It Matters

Did you know that about one in three women over 50 will break a bone because of low bone density? Your bones aren’t just scaffolding; they store minerals, help you move, and protect vital organs. When density drops, fractures become more likely and recovery gets harder. The good news is that bone health is largely in your hands—what you eat, how you move, and when you get checked can make a big difference.

Bone density measures how much mineral material is packed into a given area of bone. Higher numbers mean stronger bones that resist cracks. The test most doctors use is called a DEXA scan, which uses low‑dose X‑rays to create a quick, painless picture of your hip and spine. Results are given as a T‑score; a score of -1.0 or higher is considered normal, while -2.5 or lower signals osteoporosis.

How to Test Your Bone Density

If you’re over 50, have a family history of fractures, or take meds that affect bone, ask your doctor about a DEXA scan. The whole process takes about 15 minutes and doesn’t require any preparation. Results are usually emailed or posted in your patient portal, and your doctor will explain what the numbers mean for you.

Some insurance plans cover the scan for people at risk, so check your benefits before you book. If cost is a concern, many community health centers offer low‑cost options. Remember, testing is the first step; without a baseline you can’t tell if your habits are helping or hurting.

Boosting Bone Density Naturally

Food is the foundation of bone strength. Aim for 1,000 mg of calcium daily if you’re under 50, and 1,200 mg if you’re older. Dairy, leafy greens, fortified plant milks, and canned fish with bones are easy sources. Pair calcium with vitamin D—your body needs it to absorb calcium. Sunlight, fatty fish, and fortified foods can give you about 800–1,000 IU of vitamin D each day.

Weight‑bearing exercise is another powerhouse. Activities like walking, jogging, dancing, or resistance training send a signal to your bones to lay down more mineral. Even short, 30‑minute sessions three times a week can raise density over months. If you’re new to exercise, start with low impact moves and build up gradually.

Limit things that sabotage bone health. Smoking, excessive alcohol, and a diet high in soda or processed foods can accelerate loss. If you’re on steroids or other medications that thin bone, talk to your doctor about protective strategies.

Supplements can fill gaps, but they’re not a cure‑all. A calcium citrate or calcium carbonate tablet can help if you can’t meet needs from food. Vitamin D drops or capsules are useful in winter or for people who spend most time indoors. Always check doses; too much calcium may lead to kidney stones.

Finally, keep track of your progress. Schedule a repeat DEXA scan every two to three years if you have risk factors, and note any changes in your diet or workout routine. Small, consistent actions add up, and protecting bone density now means fewer fractures later.