Don’t be blasé
Take extra care if you're a woman
All that said, one of the biggest risk factors for osteoporosis is out of your hands—it's your chromosomal gender. Roughly 80 percent of the 10 million people who have it are women. And women are about twice as likely to break a bone because of osteoporosis than men.
But there's more. Estrogen, among other things, helps protect bones. So, when menopause occurs, there's a marked increase in the risk for bone loss.
Drink your milk
Get your calcium, however you best like it. One study found that women who eat yogurt daily decreased their risk for osteoporosis by 39 percent.
Overall, you're aiming for about 1,000 mg each day, starting in adulthood. After 50, women can bump it up to 1,200 mg—same for men over 70.
Eat your greens
Another source of dietary calcium comes from dark, leafy greens. Think kale, collard greens, mustard greens and broccoli.
Keep in mind, though, that while dietary calcium is more readily absorbed than supplements, studies show that the calcium in dairy is more readily absorbed than the calcium in greens.
Go fish
Three ounces of sardines, canned in oil, has about 324 mg of calcium—about a third of your daily amount. (The secret is the edible bones). The omega-3s in fish have been shown to improve bone health, as well.
Don’t neglect those other nutrients
Calcium isn't the only mineral that matters when it comes to bone health. Magnesium and potassium are also associated with better bone density in women and men 70 years old or older. Sweet potatoes are a great source for both.
And especially your vitamin D
Vitamin D helps your body absorb calcium. Together, vitamin D and calcium are like a one-two punch for bone health.
You can get vitamin D from food and supplements; the recommended amount is 600 international units (IU) daily. Fatty fish, liver, cheese, eggs and vitamin-D-fortified foods, like some orange juices, are good, easy-to-find sources.
