Osteoporosis After 50: Protecting Your Bones

Calcium and vitamin D

Aim for 1,200 mg calcium daily from dairy, small fish with bones and leafy greens, and check vitamin D — deficiency is near universal in Dhaka despite the sun.

Weight-bearing exercise

Walking, stair climbing and light resistance training stimulate bone formation. Swimming is great for the heart but not for bones.

Get a DEXA scan

A bone density scan at menopause, or earlier with risk factors, allows treatment before the first fracture.

The takeaway

A hip fracture changes life permanently. Prevention starts in your fifties.