Osteoporosis is a disease that weakens bones, making them fragile and more likely to break. It is a common condition, especially among older adults.

About 10 million Americans have osteoporosis, and another 44 million have low bone density, putting them at risk for the disease.

The good news is that you can take measures to prevent osteoporosis. Here are 8 steps you can take:.

1. Get Enough Calcium

Calcium is essential for strong bones. You should aim to get 1,000 to 1,200 mg of calcium per day, depending on your age. Good sources of calcium include dairy products, leafy green vegetables, nuts, and fortified cereals and juices.

2. Get Enough Vitamin D

Vitamin D helps your body absorb calcium. You should aim to get 600 to 800 IU of vitamin D per day, depending on your age. Good sources of vitamin D include fatty fish and fortified foods, like milk and cereal.

You can also get vitamin D from sunlight, but you should be careful not to get too much.

3. Exercise

Exercise is important for strong bones. Weight-bearing exercises, like walking, jogging, and dancing, can help improve bone density. Strength-training exercises, like lifting weights, can also help. Aim for at least 30 minutes of exercise per day.

4. Eat a Healthy Diet

A healthy diet can help prevent osteoporosis. In addition to calcium and vitamin D, you should aim to eat a diet rich in fruits, vegetables, whole grains, and lean protein. Limit your intake of salt, sugar, and alcohol.

5. Avoid Smoking

Smoking can increase your risk of osteoporosis. It can also interfere with the absorption of calcium and reduce bone mass. If you smoke, talk to your doctor about ways to quit.

6. Limit Alcohol

Excessive alcohol consumption can increase your risk of osteoporosis. If you drink, limit your intake to no more than 2 drinks per day for men and 1 drink per day for women.

7. Get a Bone Density Test

A bone density test can determine if you have osteoporosis or if you are at risk for the disease. The test is painless and non-invasive. Talk to your doctor about whether a bone density test is right for you.

8. Take Medications as Prescribed

If you have osteoporosis or are at risk for the disease, your doctor may recommend medication to help improve bone density and prevent fractures. It is important to take your medication exactly as prescribed.

By taking these steps, you can help prevent osteoporosis and keep your bones strong and healthy.