• Protect your bone density and strength with weight-bearing exercise. Engage in activities that make your bones and muscles work against gravity to help make them stronger and prevent low bone mass. These may include walking, jogging, or climbing stairs.
• Make sure you get enough calcium and vitamin D in your diet. Women over the age of 50 should get 1200 milligrams (mg) of calcium and 400-800 units of vitamin D every day to help reduce the risk of osteoporosis. This can be done with foods or supplements.
• Change your diet. Avoid foods and beverages that can reduce your body’s ability to absorb calcium. These can include caffeine and alcohol.
• Ask your healthcare professional about a bone mineral density (BMD) test. This is a simple and painless way to find out if you have low bone mass, if you have osteopenia or osteoporosis, and whether you need to consider taking a prescription osteoporosis treatment to help prevent bone loss. Click here to learn more about BMD tests and what the results can tell about your bone health.

If you are unsure about how to incorporate these changes into your routine, ask your healthcare professional to help you develop a weight-bearing exercise plan to promote bone density and suggest easy ways to make changes in your diet. Prepare for your conversation by making a list of questions to ask your healthcare professional and gathering information on osteoporosis treatment and osteoporosis risk factors. Also, check out the organizations listed in the Resources section of this site for suggestions on diet and exercise.