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How can I prevent osteoporosis?

Medically reviewed by Last updated on Sep 30, 2020.

Official Answer


There are a number of things you can do to reduce your risk of developing osteoporosis or slow down its progression.

  • Do at least 30 minutes of weight-bearing physical activity, every day
  • Eat at least five servings of fruit and vegetables a day (preferably more) in addition to high-calcium, low-fat foods such as milk, yogurt, almonds, broccoli, figs, tinned whole fish (salmon with bones, sardines), and tofu
  • Include more potassium-rich foods in your diet such as apricots, bananas, oranges, prunes, and sweet potatoes
  • Limit your intake of sodium chloride (salt)
  • Avoid carbonated beverages; water is the best fluid to drink
  • Expose your arms and face to the sun for at least half an hour each day, but avoid sunburn, so during the morning or late afternoon is best
  • Don’t smoke and limit the amount of alcohol you drink.

If you already have osteoporosis, take care to reduce your chances of having a fall around your home.

  • Keep a torch on your bedside table or a night-light on if you must get up at night
  • Remove or firmly anchor any rugs and tidy away any clutter or cords
  • Be careful going down stairs particularly if you have pets about
  • Wear low-heeled shoes that offer good support
  • Install safety rails near your shower or bath and by the toilet to prevent slipping.

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