Calcium is essential for bone health. Include dairy products, leafy greens, and fortified foods in your diet to meet your daily calcium needs.
Vitamin D helps the body absorb calcium effectively. Spend time outdoors for sunlight exposure and consider supplements if necessary, especially during winter months.
Activities like walking, jogging, dancing, and strength training help stimulate bone formation and maintain bone density. Aim for at least 150 minutes of moderate exercise weekly.
Smoking and excessive alcohol consumption can weaken bones. Quitting smoking and limiting alcohol intake can significantly reduce the risk of osteoporosis and fractures.
Routine screenings for bone density can help detect osteoporosis early. Discuss with your healthcare provider about appropriate tests and interventions based on your risk factors.