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Healthy Habits to Prevent Osteoporosis

Overview

Here are some things you can do to build and strengthen your bones:

  • Get enough calcium and vitamin D.
    • Eat foods rich in calcium, like yogurt, cheese, milk, and dark green vegetables.
    • Eat foods rich in vitamin D, like eggs, fatty fish, cereal, and fortified milk.
    • Get some sunshine. Your body uses sunshine to make its own vitamin D.
    • Talk to your doctor about taking a calcium plus vitamin D supplement if you don't think you are getting enough through your diet and sunshine.
  • Get regular bone-building exercise. Walking, jogging, dancing, and lifting weights can make your bones stronger.
  • Limit alcohol to 2 drinks a day for men and 1 drink a day for women.
  • Don't smoke. Smoking can make bones thin faster. If you need help quitting, talk to your doctor about stop-smoking programs and medicines. These can increase your chances of quitting for good.

Credits

Current as of: July 10, 2023

Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

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