You’ve heard about osteoporosis or brittle bones, it’s been all over the media in recent years. Now it’s time to do something to prevent you from “coming down” with this condition. There are three main things you can do to keep your bones strong and just a few changes in your diet and workout will go a long way toward accomplishing just that. The first two address some important parts of changing your diet to help prevent osteoporosis. The last suggestion is about the type of exercise you should do to strengthen your bones.

A Diet Rich In Calcium

Your bones need calcium and you can provide it by eating calcium rich foods like milk, yogurt, certain fish and dark leafy greens like kale, collard greens and even broccoli. Eating a balanced diet that includes those types of foods will make sure your body gets all the minerals and vitamins it needs including plenty of calcium.

Vitamin D to help with Calcium Absorption

You will also need vitamin D since your body can not absorb the calcium you eat without it. Many milk products include vitamin D or have been fortified with it. If you are taking a daily multi-vitamin, it will also provide you with additional vitamin D.

Moderate Weight Training

Last, but not least, there is exercise. Your body will strengthen any part that you use regularly, including your bones. Weight training about 3 times a week has shown to keep bones strong and healthy. You can take classes at your local gym, or even work out with a few filled water bottles at home. The key is to get that exercise and strengthen your bones and the rest of your body. You should of course discuss any exercise program with your health care provider first to make sure it is appropriate for you.