How can I prevent osteoporosis and bone fractures?

Staying healthy and active -- and warding off osteoporosis -- are optimal goals for everyone as we age. Although you can’t change risk factors such as your family history and race, these simple steps can keep you fracture-free: Build strong bones with a nutritious diet rich in calcium, vitamin D, boron, magnesium, and zincBegin a regular exercise program with weight-bearing exercises such as walking, biking, rowing, stair-climbing, tennis, and low-impact aerobics, plus exercises that strengthen the back and leg musclesTake estrogen after menopause to prevent bone lossQuit smokingAvoid heavy consumption of alcoholEducate yourself about medications known to increase your risk, such as corticosteroids and antacids containing aluminumBe aware of medical problems that can increase risk, such as rheumatoid arthritis, chronic lung disease, diabetes mellitus, hyperthyroidism, and some intestinal problems.

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