40 ways to slash your risk of osteoporosis

Although very moderate amounts of alcohol have been shown to help bone density, too much alcohol prevents your body from absorbing calcium properly. Plus, “very high levels of alcohol intake on a regular basis can damage the liver, directly impacting vitamin D activation in the body,” Palinski-Wade says. Dr Abelson advises avoiding alcohol intake more than one drink a day for women and two for men.

Depression causes your body to produce cortisol, a stress-related hormone that saps minerals from bones. According to Dr Lee, antidepressants have been linked with decreased bone mineral density and increased risk of fractures. So talk to your doctor to figure out how best to manage your condition.

One of the subtle but powerful health benefits of exercising is better bone health. “Bone is living tissue, and will respond to the load that it is subjected to,” Dr Lee says. “The more you use it, the more it will adapt and strengthen – and likewise if it is not subjected to loading, it will waste away.” Palinski-Wade says to aim for a minimum of 30 minutes of physical activity each day, with at least three days including some weight-bearing exercise. Palinski-Wade suggests high-impact plyometrics, which are exercises that incorporate jumping.

A regular programme of weight-bearing or resistance exercise helps stop bone loss, and may be one of the few ways to build bone as you age. “Weight-bearing exercise forces you to work against gravity, placing stress on the bones that help to strengthen them,” Palinski-Wade says. “This includes weight lifting, Pilates, aerobic dance, dancing, running and jumping rope.” Also do bodyweight exercises, like burpees, squats, lunges, sit-ups and planks, that use your own weight and don’t require special equipment. Or, try resistance band exercises to work your entire body.

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Working on your balance is another important exercise for bone health. Try tai chi or yoga. “Holding static poses that require you to support your own body weight can stress the bones, strengthening them,” Palinski-Wade says. “These activities also improve posture and balance, helping to reduce fall risk.” If you already have weakened bones, preventing falls is critical to helping prevent fractures.

Although flexibility doesn’t impact your bones directly, even simple stretching can keep your muscles loose and joints working well. “These forms of exercise can improve range of motion and posture, which can in turn help to reduce the risk of fall and injury,” Palinski-Wade says.

Swimming is a wonderful full-body exercise that’s easy on the joints, but it won’t help your skeleton – your bones and muscles must work against gravity for a bone-building effect. “Swimming and biking are not considered weight-bearing activities, and are not the best forms of exercise for bone building,” Palinski-Wade says. In addition, “for those who already have bone loss, discuss any activities that could increase your risk of fracture with your doctor, such as activities that are high impact, involve twisting motions, or activities with high risks of falls.”

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Even though the workouts you can do might be more limited, it’s still important to keep exercising after a bone break. “A sedentary lifestyle increases your risk of many health problems, and staying active may actually prevent future falls and fractures,” Dr Laude says. “Work closely with your orthopaedic doctor and/or physical therapist to design an exercise program to get you up and moving after your fracture.”

“Practicing good posture is essential to keeping the spine in alignment and preventing stress on certain areas of the spine,” Dr Hofflich says. “Good posture helps to prevent kyphosis, which is a forward curvature of the spine.” Palinski-Wade also says that a slumped posture can reduce balance and increase fall risk.

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One of the things your period cycle can reveal is how important it is for osteoporosis prevention. “Once a female begins menopause, she loses oestrogen. And oestrogen plays a key role in minimising bone loss during normal bone turnover,” Mulford says. “Also, women who experience early menopause or amenorrhea [lack of menstruation] for long periods are at higher risk for bone loss and developing osteoporosis due to the lack of oestrogen.” Dr Laude advises women who’ve stopped menstruating before age 47 to talk with their doctor about oestrogen replacement, early bone density screening, and a diet and exercise program to maximise bone health.