healthy habits to prevent osteoporosis
overview
here are some things you can do to build and strengthen your bones:
- get enough calcium and vitamin d.
- eat foods rich in calcium, like yogurt, cheese, milk, and dark green vegetables.
- eat foods rich in vitamin d, like eggs, fatty fish, and fortified milk.
- get some sunshine. your body uses sunshine to make its own vitamin d.
- talk to your doctor about taking a calcium plus vitamin d supplement. osteoporosis canada says canadians can't get enough vitamin d through diet alone and recommends routine vitamin d supplements for all adults.footnote 1
- get regular bone-building exercise. walking, jogging, dancing, and lifting weights can make your bones stronger.
- if you drink alcohol, try to drink less. your risk of harm from alcohol is low if you have 2 drinks or less per week.
- don't smoke. smoking can make bones thin faster. if you need help quitting, talk to your doctor about stop-smoking programs and medicines. these can increase your chances of quitting for good.
references
citations
- osteoporosis canada (2023). vitamin d. osteoporosis.ca. https://osteoporosis.ca/vitamin-d/. accessed august 2, 2023.
credits
current as of: july 10, 2023
author: healthwise staff
clinical review board
all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
current as of: july 10, 2023
author: healthwise staff
clinical review board
all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
osteoporosis canada (2023). vitamin d. osteoporosis.ca. https://osteoporosis.ca/vitamin-d/. accessed august 2, 2023.
