How can I keep my bones strong and prevent osteoporosis?

Debra Fulghum Bruce PhD

Healthcare

Taking measures to build strong bones - especially before the age of 30 - is the best defense against getting osteoporosis, and a healthy lifestyle - including a diet high in bone-boosting calcium and vitamin D - along with daily weight-bearing exercise, is critically important for keeping bones strong. Resistance and high-impact exercise adds to the improvement of high peak bone mass and may even help to prevent falls in older women.

Also stop smoking. Cigarette smoking is known to increase your chances of getting this disease early in life. And cut back on alcohol consumption—another key risk factor in getting osteoporosis.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Osteoporosis Prevention

The best prevention for osteoporosis begins early -- during the first two decades of life, when you can most influence your peak bone mass by getting enough calcium and vitamin D and doing bone-strengthening exercise. If you’ve missed that window, you can help prevent osteoporosis by avoiding things that contribute to bone loss: smoking cigarettes and excess amounts of alcohol, caffeine, animal protein and vitamin A. Your doctor can also discuss medications or supplements (calcium and vitamin D) that can help prevent osteoporosis with you.

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