Bonestrengthening

Bonestrengthening is the set of interventions aimed at increasing bone density and improving bone quality to reduce fracture risk. Bone strength depends on mineral content, bone geometry, collagen quality, and microarchitecture, which together determine resistance to forces and fatigue.

Strategies include lifestyle, nutrition, exercise, and medical therapies. Nutrition emphasizes adequate calcium (about 1000 mg daily for adults; 1200 mg for certain groups), vitamin D (600–800 IU daily), and adequate protein. Sunlight and fortified foods can help vitamin D; consider supplements if needed. Limit alcohol, avoid tobacco, and maintain a healthy weight.

Exercise types: regular weight-bearing and resistance training (e.g., walking, stair climbing, weightlifting) and high-impact activities when appropriate to stimulate bone formation. Balance and fall-prevention training reduce fracture risk.

Life stages are important: maximizing peak bone mass in youth; in adults, maintenance of bone mass and slowing loss; in older adults, preventing osteoporotic fractures.

Medical treatments: when risk is high or fracture has occurred, pharmacologic options such as bisphosphonates, denosumab, teriparatide, or selective estrogen receptor modulators may be used under medical supervision. Supplements should not replace lifestyle changes.

Monitoring: bone density testing (DEXA) and risk assessment tools guide decisions. Regular follow-up helps gauge response.