| Get Enough Calcium and Vitamin D Every Day |
- Try a new flavor of low-fat yogurt or a different type of cheese to add more calcium rich foods to your diet.
- Make a new recipe with green vegetables that also have calcium. Good choices are broccoli, bok choy, kale and turnip greens.
- Try foods that have calcium and vitamin D added. Fortified juices, cereals and soymilk are some good choices.
- Take a calcium supplement if you aren’t getting enough calcium from foods, but don’t take more calcium than you need.
- Take a vitamin D supplement if you need one. Find out how much vitamin D you need for your age
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| Do Weight-Bearing and Muscle Strengthening Exercises |
- Take a brisk walk during your lunch break. Walking is weight bearing exercise which is good for bones.
- Include muscle strengthening exercises in your exercise routine by using a pair of light dumbbells or resistance bands.
- Join a gym or sign up for a group exercise class.
- Go dancing.
- Try a new sport or activity such as tennis, hiking or skiing.
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| Keep Healthy Lifestyle Behaviors |
- Eat five or more fruits and vegetables every day.
- If you smoke, quit! Work with your healthcare provider to find the right program for you.
- Keep alcohol to less than three drinks a day.
- Try not to eat too many salty foods.
- Learn about any risk factors you have for osteoporosis.
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| Talk to Your Doctor About Your Bone Health |
- Make an appointment with your family doctor or other healthcare provider to talk about your bone health.
- Bring a list of your bone health questions to your appointment and take notes.
- Ask your healthcare provider if you need a bone mineral density test.
- Ask your healthcare provider about other tests you may need.
- Work together with your healthcare provider to develop a plan to protect your bones.
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| Improve Your Balance and Prevent Falls |
- Do balance training exercises.
- Fall proof your home.
- Take a Tai Chi class with a friend.
- Learn posture exercises.
- Have your hearing and vision checked each year.
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