Steps for Healthy Living and the Prevention of Osteoporosis

Healthy Living: Healthy Diet

Other nutrients, like vitamin A, vitamin C, magnesium, zinc, and protein, help build strong bones, too. Milk provides many of these nutrients. But you can also get these nutrients by eating a healthy diet that includes foods that contain these nutrients. Some examples are lean meat, fish, oranges, and green, leafy vegetables.
 

Healthy Living: Get Moving

Being active helps your bones by:
 
  • Slowing bone loss
  • Improving muscle strength
  • Improving your balance.
     
It is important to do weight-bearing physical activity, which is any activity in which your body works against gravity. There are so many things you can do: walk, dance, run, climb stairs, garden, do yoga or tai chi, jog, hike, play tennis, or lift weights -- it all helps!
 

Healthy Living: Don't Smoke

Smoking raises a woman's risk of getting osteoporosis. It can damage the bones and lower the amount of estrogen in the body. Estrogen, a hormone made by the body, can help slow bone loss.
 

Healthy Living: Drink Alcohol Moderately

If you drink, do not drink more than one alcoholic drink per day. Alcohol can make it harder for your body to use the calcium you take in.
 

Healthy Living: Make Your Home Safe

Reduce your chances of falling by making your home safer. For example, use a rubber bath mat in the shower or tub. Keep your floors free from clutter. Remove throw rugs that can cause you to trip. Make sure you have grab bars in the bath or shower.
 

Healthy Living: Medications

Think about taking medicines to prevent or treat bone loss. Talk with your doctor or nurse about the risks and benefits of medicines for bone loss.
 
 
Osteoporosis: Muscle Strengthening

Bone Health

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