One of the problems senior women face is how to prevent osteoporosis. As our bones age, they tend to become less dense which causes their structure to become weakened. These weakened bones gradually begin to get tiny fractures. Because they are tiny, one of these fractures isn’t really a problem. But when the osteoporosis stage is reached, that means a large number of these tiny fractures exists. Collectively, these fractures can cause major problems.

The important thing to know about osteoporosis is that most cases are preventable. By implementing a few simple lifestyle changes, you can keep your bones strong, dense, and healthy for a long time.

Get Plenty Of Calcium.

Calcium is the building block of bones. If we’re short on calcium, then we can’t make our bones as dense and strong. Some good sources of calcium are milk and yogurt, green leafy vegetables and various soy products. If need be, you can also take a calcium supplement.

Get Other Essential Nutrients.

Calcium actually does no good without Vitamin D, which allows the body to absorb the calcium. During the summer, the best source of Vitamin D is the sun. During the winter you can try tanning beds, fortified products like Vitamin D milk and certain breakfast cereals. Other nutrients that are essential to keeping your bones strong are Vitamin K, phosphorous, Vitamin C, magnesium, copper, manganese, zinc, iron, boron, and , protein. Unless you eat an extremely healthy diet, it’s best to start taking a daily multivitamin.

Perform Weight Bearing Exercise.

You don’t need to start a weight training regimen at the gym. In fact, most women can get the appropriate amount of exercise simply by walking (you’re "bearing" your body weight). Getting up and moving for a few minutes every day is important for keeping bones strong. If you can exercise more, you should do so. Exercise is important for maintaining a healthy weight, which is also important in preventing osteoporosis. But please remember, losing too much weight can result in loss of bone mass as well.

Get Rid Of Bad Habits.

While having the occasional drink has actually been shown to improve the condition of your bones, you start to cause damage if you drink alcohol excessively. Smoking can also cause an increased fracture risk.

Start Early.

Most women wait until the first signs of menopause to start thinking about osteoporosis prevention. While menopause is when bones start to deteriorate faster, waiting until then to start preventive measures may not do much good if the bones are already weakened. You should take the steps above as early as possible.

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