Osteoporosis Prevention

There are things you can do at any age to strengthen your bones and lower your risk of osteoporosis.

Here are the key tips:

STAY PHYSICALLY ACTIVE

Choose weight-bearing and resistance exercises appropriate to your age or fitness level. From walking, hiking, climbing stairs, jogging, dancing or playing tennis to lifting weights, using elastic resistance bands, or doing yoga – all of these are ideal exercises to help build and strengthen your bones.

EAT FOODS THAT SUPPORT BONE HEALTH

Be sure that your diet includes enough calcium, vitamin D, and protein each day.

GET ENOUGH VITAMIN D

Through safe exposure to sunlight, or talk to your doctor about taking a supplement if needed.

MAINTAIN A HEALTHY BODY WEIGHT

Being underweight with a body mass index (BMI) of less than 19 is a risk factor for osteoporosis.

DON’T SMOKE AND LIMIT YOUR ALCOHOL INTAKE

Smoking increases your risk of weakened bones and osteoporosis. Too much alcohol can harm your bones and increase your risk of osteoporosis.

BE AWARE OF YOUR PERSONAL RISK FACTORS

Take the IOF Osteoporosis Risk Check to become aware of any personal factors that raise your risk of osteoporosis.
Ask your doctor for a bone health assessment if you are at risk!