- Maintain a healthy weight. Being too thin has been linked to a higher risk of osteoporosis and fractures.
- Exercise. Choose weight-bearing activities like hiking or tennis, or use an elliptical machine or treadmill.
- Don’t smoke. Chemicals in cigarette smoke are bad for bone cells and make it harder for the body to make new bone.
- Get enough calcium and vitamin D. The recommended daily intake is 1000 milligrams of calcium for women 50 and under and men under 71; 1,200 mg for those who are older. Aim for 600 IU of vitamin D daily (800 IU if you’re over 70).
- Go easy on the alcohol, caffeine, protein and sodium. When consumed in excess, they are thought to interfere with the body’s ability to retain calcium or form new bone.