The best way to prevent osteoporosis is to build strong bones! It’s never too late to build strong bones; here are some things you can do to make sure your bones are strong throughout your life.
- Get enough calcium in your diet! Bones are made from calcium; you can’t help your body build strong bones if you don’t have the building blocks. Children under the age of 18 should get 1300 milligrams of calcium daily. People in their fifties and older should try to get 1200 milligrams of calcium daily. Between eighteen and fifty, you should try to get a thousand milligrams of calcium every day. Check your food labels for calcium content.
- Get enough vitamin D in your diet! Vitamin D helps your body absorb calcium. You’ve got two options for getting plenty of vitamin D: spend some time in the sun or eat foods rich in vitamin D like fortified milk, salmon, and egg yolks. If you’re going to go out in the sun to get vitamin D, be sure to wear sunscreen.
- Eat a balanced, healthy diet. Your body needs more than just calcium and vitamin D to build bones (and do other stuff). A balanced diet will get you all the vitamins and minerals you need to build strong bones — like vitamins A and C, magnesium, and zinc.
- Be active. A sedentary lifestyle or extended bed rest can raise your risk of developing osteoporosis. Any physical activity will help slow bone loss and improve muscle strength; as an added benefit, exercise helps you improve your balance, which can help prevent a fall.
- Quit smoking. Don’t start if you don’t smoke now. Smoking damages your bones and in women can reduce the amount of estrogen in your body. Estrogen is important because it helps your body slow down bone loss.
- Drink in moderation. Alcohol can make it harder for your body to use calcium.