1. Get Enough Calcium and Vitamin D

Calcium is essential for strong bones. Adults need at least 1,000–1,200 mg per day, and the best sources include dairy products, leafy greens, and fortified foods. Vitamin D helps your body absorb calcium efficiently. Sunlight exposure and supplements can help meet your daily vitamin D requirement. Including both in your diet is critical for osteoporosis prevention.

2. Exercise Regularly

Engaging in weight-bearing exercises like walking, dancing, and resistance training can boost bone density. Strength training exercises enhance bone strength and reduce the risk of falls, which are a major cause of fractures in people with low bone density. Even 30 minutes a day can make a big difference.

3. Avoid Smoking and Limit Alcohol

Smoking contributes to bone loss by decreasing estrogen levels and calcium absorption. Excessive alcohol use also interferes with the body’s ability to form new bone. For better bone strength, quitting smoking and moderating alcohol intake are vital lifestyle changes.

4. Eat a Bone-Friendly Diet

Foods rich in protein, magnesium, zinc, and omega-3 fatty acids also support bone health. Include nuts, seeds, fish, whole grains, and fruits in your meals. A balanced diet promotes healthy bones at any age and can slow down bone loss in older adults.

5. Get Bone Density Tests When Needed

Especially after age 50, bone density tests help assess fracture risk and diagnose osteoporosis early. A DEXA scan for osteoporosis can provide valuable insight and help guide treatment plans if needed.

Preventing osteoporosis is a lifelong commitment to bone health. With a calcium-rich diet, regular physical activity, and healthy habits, your bones can stay strong.
Routine checkups and early lifestyle modifications are key to managing your risk of fractures and maintaining independence as you age.

👉 Visit Pranahitha Hospitals Dilsukhnagar for expert bone health consultations and advanced osteoporosis management.