Bone Health 101

Why Your Bones Matter More Than You Think (and Why a DEXA Scan Is Your Friend)

Let me say this the same way I would say it to a friend over coffee: we don’t think about our bones nearly enough until something hurts or breaks. And by then, we are usually wishing we had paid attention sooner.

As a nurse, I see firsthand how bone health quietly affects independence, mobility, and overall quality of life for both women and men. The good news is that although bone loss is often silent, it is also measurable, manageable, and in many cases preventable. That is where bone health awareness and a DEXA scan come in.

Let’s break it down in a simple, non-scary way.

Why Bone Health Is So Important

Your bones do a lot more than just hold you upright. They:

• Protect vital organs

• Anchor muscles so you can move and stay balanced

• Store calcium and minerals your body needs every day

As we age, bone density naturally decreases. This can lead to osteopenia, which is early bone loss, or osteoporosis, which significantly increases the risk of fractures, especially in the hips, spine, and wrists.

Here is the part people do not always realize. A fall that might have been “no big deal” at 40 can be life-altering at 70. Fractures can lead to loss of independence, long recovery times, and other health complications.

Bone health is really about staying active, confident, and independent for as long as possible.

What Is a DEXA Scan?

A DEXA scan, which stands for Dual-Energy X-ray Absorptiometry, is a quick, painless test that measures bone density.

Think of it as a snapshot of your bone strength before there is a problem.

It is considered the gold standard for diagnosing:

• Osteopenia

• Osteoporosis

• Fracture risk

And no, it is not invasive or intimidating. I promise.

What Does a DEXA Scan Show?

A DEXA scan typically measures bone density in the:

• Hip

• Spine

• Sometimes the forearm

The results give you a T-score, which compares your bone density to that of a healthy young adult:

• Normal, strong bones

• Osteopenia, mild bone loss

• Osteoporosis, significant bone loss, and a higher fracture risk

This information helps guide decisions about lifestyle changes, supplements, and, when appropriate, medications.

What Is the Procedure Like?

This is one of the easiest tests you will ever do.

• You stay fully clothed, just no metal

• You lie still on a padded table

• A scanner passes over your body

• The entire test takes about 10 to 15 minutes

There are no needles, no pain, and very low radiation exposure, much less than a CT scan. Most people leave saying, “That was it?” Yes. That was it.

When Should Men and Women Get a DEXA Scan?

General recommendations are listed below, and it is always best to check with your provider for guidance specific to you.

Women

• Age 65 and older for routine screening

• Earlier, sometimes as early as 50, if there are risk factors such as:

  • Early menopause

  • Family history of osteoporosis

  • Low body weight

  • Long-term steroid use

Men

• Age 70 and older for routine screening

• Earlier, typically between 50 and 69, if risk factors are present:

• Low testosterone

• History of fractures

• Smoking or excessive alcohol use

• Certain medical conditions or medications

Bone health is not just a woman’s issue. Men experience fractures, too, and recovery can be just as challenging.

How to Improve and Protect Bone Health

Here is the empowering part. There is a lot you can do.

1. Move Your Body in the Right Ways

Bones respond best to weight-bearing and resistance activities such as:

• Walking

• Hiking

• Strength training

• Light resistance exercises

Even small, consistent movements help strengthen bones.

2. Get Enough Calcium and Vitamin D

Calcium helps build bone, and vitamin D helps your body absorb calcium.

These nutrients can come from food, supplements, or both. Your provider can help determine what amounts are right for you.

3. Focus on Balance and Fall Prevention

Strong bones matter, but avoiding falls is just as important. This includes:

• Wearing supportive footwear

• Keeping walkways clear

• Regular vision checks

• Balance-focused exercises

4. Lifestyle Choices Matter

Avoid smoking, keep alcohol intake moderate, prioritize sleep, and maintain good overall nutrition.

5. Know Your Numbers

A DEXA scan gives you a baseline so you and your healthcare team can track changes over time, intervene early, and make informed decisions instead of guessing.

Final Thoughts 

If there is one thing I would gently encourage, it is this. Do not wait for a fracture to start caring about your bones. A DEXA scan is quick, informative, and empowering. It provides clarity, and clarity leads to confidence and prevention.

Strong bones support strong, independent lives. That is something worth protecting for both women and men at every stage of aging.

If you have questions or want help figuring out next steps, reach out to your healthcare provider or a trusted nurse. We are always happy to talk bones.

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Together... we've got this!