Be Healthy Information

Osteoporosis is a disease that makes your bones weak. Your bones are active tissues that are always being built and replaced by new bone cells. If more bone is taken down than is built up, you may have weaker bones. Osteoporosis can lead to broken bones and pain. The most common areas of the body for this to happen are in the spine, the wrist, and the hip. Osteoporosis is more likely to happen if you don’t have enough nutrients in your diet like calcium and other minerals, vitamin D, and protein. It can also happen if you have other illnesses like thyroid or kidney disease. Check with your doctor to see if you need to be screened for osteoporosis.

Osteoporosis usually affects older people. However, you can strengthen your bones at any age by getting active and eating well.  

Get active 

A key step you can take to build and maintain strong bones is to exercise. Exercise helps your muscles and strengthens your bones.  

To build bone mass and density, focus on weight-bearing exercises and strength training. For weight-bearing workouts, try walking, jogging, dancing, or tai chi. For strength training, you could lift weights, use resistance bands, or do exercises that use your own body weight like yoga.

Get calcium 

Calcium is one of the most important nutrients for bone health. It helps keep your bones strong and healthy. Foods rich in calcium are:  

• Low-fat dairy foods (milk, yogurt, and cheese) 
  
• Broccoli and spinach 
  
• Almonds 
  
• Calcium-fortified soy, rice, or almond beverages 
  
• Calcium-fortified orange juice  
  
• Calcium-fortified breakfast cereal  
  

Keep your calcium  

Some foods and drinks may cause you to lose calcium. This may raise your risk of osteoporosis. Your risk may be higher if you:  

• Drink too much caffeine (e.g., more than 3 cups of coffee a day) 
  
• Have more than 3 servings of alcohol per day 
  
• Drink a lot of carbonated cola soft drinks 
  
• Consume foods high in salt (sodium) or sugar  
  

Get vitamin D  

Vitamin D helps your body absorb calcium and store it in your bones. Some vitamin D is made by your body after your skin is in the sun. You can also get it from these foods: 

• Egg yolks 
  
• Saltwater fish (such as mackerel, salmon, and halibut) 
  
• Liver  
  
• Milk and milk alternative foods fortified with vitamin D 
  

Supplements

Some people may not be able to get all the vitamins and minerals they need from their food. If this is a concern for you, talk with your doctor. They can inform you about supplements your body may need for healthy bones. 

This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program.