Osteoporosis Prevention Plan

Recognize the significance of bone density and how osteoporosis affects it. Educate yourself on the condition, its risk factors and potential impacts on health.

Increase your intake of calcium through diet and supplements. Consume calcium-rich foods such as dairy products, leafy greens, and fortified foods, or speak to a healthcare provider about supplements if dietary sources are insufficient.

Ensure adequate levels of vitamin D to help your body absorb calcium. Spend time in sunlight, consume foods rich in vitamin D such as fatty fish, liver, and fortified foods, or consider vitamin D supplements upon professional advice.

Engage in weight-bearing and muscle-strengthening exercises regularly to help maintain and build bone density. This includes activities such as walking, jogging, yoga, and lifting weights.

Schedule regular check-ups with your healthcare provider to monitor bone health. Discuss bone density tests to track your condition and get personalized advice for prevention or treatment of osteoporosis.

Be aware of osteoporosis risk factors such as age, gender, family history, body frame size, and certain medical conditions and treatments. Modify controllable factors where possible.

Limit the intake of substances that can decrease bone density such as alcohol and caffeine. Aim for moderation to decrease the risk of developing osteoporosis.

If you are at high risk of osteoporosis or have been diagnosed with it, your healthcare provider may recommend medications to protect bone density. Follow their guidance on medication use.