May is National Osteoporosis
Awareness & Prevention Month
– a time to remember the importance of preventing osteoporosis, a disease that causes bones to become weak and brittle. Half of all women
(and one-quarter of men over
50) will break a bone due to osteoporosis, according to the
National Institutes of Health. But osteoporosis is largely preventable through healthy lifestyle choices. Strengthen your bones from this month forward by starting with these 31 daily tips.
1
Know your calcium needs. Most adults need
1,000 to 1,200 mg each day, but your needs may vary based on your age or risk level. Track your daily intake.
2
Limit caffeine. Whether from coffee, tea or soda, it interferes with calcium absorption. Don’t consume caffeine along with your calcium-rich foods or supplements and limit your daily intake to 300 mg or less.
3
Don’t smoke. The longer you smoke, the more likely you are to have low bone mass and serious fractures.
Smoking also decreases estrogen levels, another risk factor for thinning bones. Take steps to quit today!
4
Take a brisk walk. This weight-bearing exercise helps strengthen your bones. Leisurely walking doesn’t offer the same benefits, so keep up your intensity level for at least 20 minutes.
5
Eat more greens. Leafy greens like spinach and kale are good calcium sources (250 mg and 100 mg, respectively). Add greens to salads, soups, stir-fry, pasta sauces and more too boost your bone health.
6
Get some sun. Just 15 minutes of sun exposure
(without SPF) will help you meet your daily vitamin D quota. The sunshine vitamin strengthens bones by helping calcium and phosphorus deposit.
7
Look for fortification.
Lots of different foods are fortified with bone-building minerals like calcium these days. Try calcium-enriched cereal, OJ, tofu, soymilk, cereal bars and more.
8
Give up meat. Studies show that vegetarians have greater bone density and lower rates of osteoporosis than meat-eaters. Try going meatless at least once a week.
9
Pump iron. Strength training is good for your muscles and your bones.
Dumbbell, resistance band, body weight and machine exercises all build bone strength. Aim for 2-3 sessions per week.
10
Drink milk. Dairy products are the best sources of calcium. Just one cup of milk or yogurt contains 300 mg of calcium.
Try to get three servings of dairy (or other calcium-rich alternatives) each day.
11
Ask about medication.
Prescription medication can both treat and prevent osteoporosis. Talk to your doctor to see if you’re a good candidate for these bone-enhancing drugs.
12
Step it up. Higher impact exercises like step aerobics, dancing, and running put stress on your bones, which encourages them to grow stronger.
Make these moves staples of your exercise plan.
13
Imbibe in moderation.
Excessive alcohol consumption interferes with the absorption of calcium and vitamin D. Limit your intake to less than one drink daily for women; less than two for men.
14
Go fish! Both salmon and shrimp are good sources of vitamin D. Fish also contain calcium: 325 mg in 3 oz of sardines and
180 mg in 3 oz of salmon, for example.
15
Consider a calcium supplement. Look for the form calcium citrate, which is best-absorbed by the body. But don’t rely on supplements alone. It’s best to get bone-building nutrients from foods.
16
Give Beans a chance.
Beans and legumes also boast calcium – 30 to 160 mg per 1-cup serving. Add them to soups, stews,

salads and pastas to boost our bone health.
17
Dive in. Although it’s low-impact, new research shows that swimmers have stronger bones than people who don’t swim at all.
Experts think that the resistance of the water helps build bone strength.
18
Boost your produce intake. People who consume the most fruits and veggies (at least 5 servings each day) have higher bone density levels than people who consume less than that.
19
Get your C’s.
Eating vitamin C along with calcium can significantly increase your ability to form optimal bone strength. Get it from citrus fruits, tomatoes, potatoes, cauliflower, broccoli, strawberries and more.
20
Test yourself.
Postmenopausal women over 50 (and others at highrisk) should get a bone mineral density (BMD) test, which predicts the risk of future fractures so you can develop a prevention plan.
21
Jumping jacks, jumping rope, and just jumping are high-impact activities that build bone strength. Just two minutes of jumping each day offers major benefits.
22
Say so long to soda.
Women who drink the most cola have the lowest bone density levels. Experts don’t know if they consume fewer nutrients overall, or if it’s something in the cola, so practice moderation.
23
Get 400-800 IU of vitamin D. In winter, vitamin
D absorption is poor. Make sure your diet includes plenty of D-rich foods like fish, fish oil, fortified foods
(like milk), or supplements
(look for D3, which is bestabsorbed).
24
Go for yoga. Weightbearing yoga poses
(inversions, standing and more) may also help strengthen your bones while you reduce stress. Try one or two short routines each week.
25
Hold the salt. A diet high in sodium (especially from able salt) increases calcium loss through the kidneys. Season with herbs and spices and keep sodium intake under 2,300 mg daily.
26
Maximize your magnesium. This mineral, found in bones, helps prevent fractures and builds bone density. It’s abundant in healthy foods like whole grains, legumes, nuts and leafy greens.
27
Perfect your posture.
Stand and sit upright, with abs in and shoulders pulled down and back. This helps prevent a rounding of the spine (hunchback) and loss of height, often associated with bone loss.
28
Avoid protein extremes. Diets very low or very high in protein may increase the risk of osteoporosis. Protein is necessary for bone formation, but practice moderation. Say no to highprotein diets.
29
Watch the clock. Your body can only absorb about
500 mg of calcium (half of your daily requirement) at one time. For best results, eat calcium-rich foods and supplements throughout the day – not in one sitting.
30
Take it up a notch.
Choose high-intensity exercises (over lowintensity) for the most bone benefits. You’ll strengthen your bones and your heart!!
31
Get the facts. There are dozens of variables that affect bone health, from your lifestyle choices to your genetics. It’s important to educate yourself and know where you stand now and in the future.