While there is no way to prevent osteoporosis from developing, there are a few ways you can help reduce your risk. These tips are simple lifestyle changes and habits that you can adopt to make your bones healthy and strong in an effort to avoid osteoporosis.

Osteoporosis is a common metabolic bone disease that causes painful effects and makes even the simplest activities difficult. When a patient suffers from osteoporosis, their bones become weak and are prone to breaking, even during everyday activities and minor falls.

Men and women experience this disease as they grow older. Bone is a tissue that constantly regenerates and the old bone is removed and replaced with new bone. In a young person’s body, the body creates new bone faster than it breaks down old bone, meaning the bone mass increases. This lasts until a person is in their twenties, then, bone mass begins to become lost faster than it’s created, and continues as a person ages.

It’s never too soon to start considering your bone health. Learn more about what you can do.

1. Diet

Possibly the most important part of bone health is incorporating foods into your diet that your bones rely on. Your bones need calcium to be strong and they need vitamin D to absorb that calcium.

One way to make sure you’re getting these essential nutrients is to take a daily vitamin that includes calcium and vitamin D. Typically, a multivitamin will get the job done but you can also opt for a daily vitamin designed for bone health.

It’s also crucial to eat a balanced diet full of foods that include the vitamins and nutrients that will keep your bones healthy. Fruits and vegetables are packed with calcium and vitamin D so make sure to get the recommended daily serving. Fish and dairy products are also beneficial for your bone health.

2. Exercise

Daily exercise is crucial in maintaining strong, healthy bones, but it’s important to engage in activities that won’t be hard on your bones. Talk to your doctor about creating a daily exercise routine for your bone health. Weight bearing and muscle strengthening exercises are most important for building and maintaining bone density. Learn more about the exercises you can perform to improve your bone health.

• High-Impact Weight Bearing Exercises: These types of activities include dancing, aerobics, hiking, running, jumping rope and stair climbing.
• Low-Impact Weight Bearing Exercises: These types of exercises are easier on joints and bones and include elliptical training machines, stair-step machines and fast walking on a treadmill or outside.
• Muscle Strengthening Exercises: Strong muscles are also necessary when considering bone health. Muscle strengthening exercises include lifting weights, using elastic exercise bands, using weight machines, lifting your own body weight and functional movements, such as standing and rising up on your toes.
• Yoga and Pilates: These exercises can improve your strength, balance and flexibility but certain positions may not be safe for those who suffer from osteoporosis. Be sure to speak with your doctor or physical therapist before performing these movements.

3. Avoid smoking and tobacco use

Research studies have identified smoking as a risk factor for osteoporosis and bone fracture.