Osteoporosis is a condition where bones become weak and brittle, increasing the risk of fractures. It’s a common condition, especially in older adults, but there are steps you can take to maintain strong bones and prevent osteoporosis.

Here are ten tips to help you keep your bones healthy:.

1. Get Enough Calcium

Calcium is essential for strong bones. The National Osteoporosis Foundation recommends that adults get between 1,000 and 1,200 milligrams of calcium each day, depending on their age and gender.

Good sources of calcium include dairy products, leafy greens like kale and collards, and fortified foods like cereal and orange juice.

2. Get Enough Vitamin D

Vitamin D helps your body absorb calcium. You can get vitamin D from sunlight, but many people don’t get enough to meet their needs.

The National Osteoporosis Foundation recommends that adults get between 800 and 1,000 international units (IU) of vitamin D each day. Good sources of vitamin D include fatty fish like salmon, egg yolks, and fortified foods like milk and cereal.

3. Exercise Regularly

Weight-bearing exercises like walking, jogging, and dancing can help build and maintain strong bones. Aim for at least 30 minutes of moderate physical activity most days of the week.

4. Quit Smoking

Smoking can increase your risk of osteoporosis. If you smoke, talk to your doctor about ways to quit.

5. Limit Alcohol

Drinking too much alcohol can weaken bones and increase the risk of fractures. If you choose to drink alcohol, limit yourself to no more than one drink per day.

6. Eat a Balanced Diet

Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help keep your bones healthy.

7. Know Your Risk Factors

Some risk factors for osteoporosis, like age and gender, can’t be changed. But other factors, like certain medications or health conditions, can increase your risk. Talk to your doctor about your risk factors and what you can do to lower your risk.

8. Get Enough Sleep

Getting enough sleep is important for overall health, including bone health. Aim for seven to nine hours of sleep each night.

9. Consider Supplements

If you’re not able to get enough calcium and vitamin D from your diet, consider taking supplements. Talk to your doctor about what supplements are right for you.

10. Get a Bone Density Test

A bone density test can help detect osteoporosis before a fracture occurs. Talk to your doctor about when you should get a bone density test.

Conclusion

Maintaining strong bones and preventing osteoporosis is an important part of staying healthy as you age. By following these ten tips, you can help keep your bones strong and reduce your risk of fractures.