Osteoporosis is a bone disorder that occurs when the body makes too little bone, loses too much bone, or both — which raises the risk of fractures. While factors like genetics, age, and gender cannot be controlled, there are several lifestyle changes you can make to strengthen your bones and reduce your risk. Read on to learn more!

Consume Vitamin D and Calcium to strengthen your bones

Men and women between the ages of 18 and 50 need about 1,000 mg of calcium daily. The following foods are rich in calcium and should be included in your diet:

• Soy products such as tofu
• Low-fat dairy products
• Orange juice
• Cereals
• Green leafy vegetables

Vitamin D helps the body absorb calcium effectively. Although sunlight is a major source, it may not be sufficient if you live in low-sunlight regions or spend most of your day indoors. Your body needs 600–800 IU of Vitamin D daily. If sunlight isn’t enough, supplements can help.

• Exercise your bones

Exercise slows bone loss and strengthens your skeleton. Weight-bearing activities like weightlifting, climbing stairs, hiking, and walking can help increase bone density.

• Stop smoking

Smoking decreases bone density and weakens immunity. If you smoke, gradually reduce the number of cigarettes and work toward quitting completely.

• Avoid excessive alcohol intake

Excessive drinking weakens bones, reduces bone formation, and increases the risk of falls — all of which worsen osteoporosis risk.

• Keep your body weight in check

Being overweight puts additional pressure on leg and foot bones, causing them to weaken. Being underweight is equally harmful, as it indicates low bone strength. Maintaining a healthy body weight is essential for bone and overall health.

• Reduce stress

Stress increases cortisol levels, which leads to insulin resistance, elevated blood sugar, and calcium loss through urine. Stress-reducing activities such as meditation, yoga, and tai chi can help improve both bone and emotional health.