6 simple lifestyle changes to lower your osteoporosis risk

             Written by: Dr Subita Alagh

21 July 2025

Osteoporosis can happen without warning, but small daily habits can keep your bones strong. Here's how to start taking care of them today.

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Osteoporosis is a silent condition where bones gradually become weak, brittle, and more prone to fractures. It is very common in older adults.

What is Osteoporosis?

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Your bones store calcium. Calcium is the key mineral for bone strength. Include low-fat dairy, leafy greens, tofu, sardines, and fortified foods in your daily meals.

Eat Calcium-Rich Foods

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Weight-bearing and resistance exercises like brisk walking, hiking, dancing, and strength training help maintain bone mass at any age.

Move More, Strengthen Bones

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Protein helps protect bone density, especially in older adults. Choose fish, eggs, legumes, poultry, dairy, and soy products.

Add Lean Protein to Every Meal

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Vitamin D increases calcium absorption. Get sunlight exposure, and eat foods like mushrooms, fortified milk, and fatty fish.

Get Enough Vitamin D

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Too much alcohol disrupts calcium balance and reduces vitamin D production. 

Limit Alcohol Intake

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Smoking weakens bones and delays healing. It also lowers estrogen and leads to early menopause both linked to higher fracture risk.

Quit Smoking

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