Healthy Food Choices

• Your bones need a variety of nutrients, including calcium and vitamins, C, D and K. Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
• You can also get calcium in non-dairy foods, You’ll get calcium and vitamin K from kale, collard greens, broccoli, spinach and cabbage. Vitamin C is high in red and green bell peppers, strawberries, Brussels sprouts, oranges and pineapples.
• For osteoporosis prevention, taking a supplement will be advised by your doctor once you reach a certain age or have osteopenia There is also a prescription drug called Ostiva, an oral supplement containing calcium, magnesium, vitamin B­6, vitamin B­12, vitamin D and metafolin.
• Quit Smoking: Smoking cigarettes is one of the worst things you can do for your health and your bones.
• Moderate Alcohol and Soda Intake: If you drink alcohol, stick to no more than one drink a day, or up to seven a week for women, and no more than two a day, or up to 10 a week for men. Consuming more than two alcoholic drinks per day raises the risk of falls and bone loss.
• Exercise and Maintain a Healthy Body Weight: Being too heavy or too thin are risk factors for osteoporosis. Along with healthy eating, exercise is a key part of osteoporosis prevention and treatment.

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