Healthy habits to prevent osteoporosis

Osteoporosis is a disease that affects your bones. It means you have bones that are thin and brittle with holes inside them, like a sponge. It typically affects people after the age of 60, and it affects women more than men.  

Having this disease can lead to devastating health conditions for older people, like broken bones, back pain and a curved upper back. Prevention is the key, and there are some simple habits that can build and strengthen your bones. And the younger you are when you start practicing these healthy habits, the better. Let’s find out what you can do to keep the disease at bay. 

Get enough calcium and vitamin D. 

Foods that are rich in calcium are yogurt, cheese, milk and dark green vegetables. You can get vitamin D in foods 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’re getting enough through your diet and sunshine. 

Get regular bone-building exercise.

Walking, jogging, dancing and lifting weights can make your bones stronger. 

Drink less alcohol.

Limit alcohol to two drinks a day for men and one 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.