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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

  1. 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
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