Your bones are awesome! They give you support, structure, protection, and are essential to EVERY MOVE you make. Consequently, it is so important to take good care of your bones to prevent a condicion called osteoporosis. When bones are affected by osteoporosis, the honeycomb spaces within the bones become much bigger which makes the bones less dense, weaker, and more susceptible to breaking.

According to the National Osteoporosis Foundation (NOF), up to 50% of all women and 25% of all men over 50 years old will sustain fragility fractures in their remaining lifetime.  If you've broken your bones due to poor bone health, you are very likely to suffer another fracture.

With your healthcare provider, you need to work together to strengthen your bone health. You can start with eating smart and staying active. Calcium, vitamin D and exercise are all essential to keeping bones strong.

You can get your calcium by eating calcium rich foods:

1. Natural sources- dairy products, certain vegetables, and some fish.

2. Calcium-fortified foods- some juices, cereals, and breads.

3. Calcium supplements- supplements may help you get what you need to meet your daily requirements.

The recommended daily intake for calcium for people 50 years and older is 1200 mg. You may need more according to your healthcare provider.

Your body needs vitamin D to absorb calcium. Without enough vitamin D, your bones can lose mass and weaken. There are three ways to get vitamin D:

1. Exposure to sunlight. The skin makes vitamin D from the sun's ultraviolet rays.

2. Foods. Some foods such as salmon and vitamin enriched foods such as milk and cereal.

3. Supplements. Make sure you check to see what is already in the multivitamin you are already taking before you add supplements.

Finally, weight bearing exercises help to strengthen your bones as well! According to the National Osteoporsis Foundation, you should aim for at least 30 minutes of weight-bearing exercises on most days and do strengthening exercises on each major muscle group 2 to 3 times a week.

Remember to consult with your healthcare provider to find out how you can strengthen your bone health and prevent osteoporosis. Take care of your bones and your bones will take care of you!