Osteoporosis is a condition that affects bone mass and overall quality of bones. The condition causes bones to become brittle and weak which can lead to bone fractures. Bones are living tissue that is constantly being replaced and osteoporosis occurs when bone mass is lost faster than it can be created. More than 50 million Americans are living with osteoporosis and low bone density today.

There are lifestyle changes you can make to help maintain the strength and quality of your bones much longer, including the following:

1. Calcium-rich osteoporosis diet
Calcium is essential to bone health. Eating a balanced diet with a variety of foods high in calcium helps your body adequately supply the areas of your body that need it the most, without having to borrow it from your bones. Dairy foods like milk, eggs, and cheese, contain the highest amounts of calcium. In addition to dairy foods, you can get a fair amount of calcium from other sources like sardines, almonds, and spinach.

2. Vitamin D
In order for calcium to reach our bones, our bodies must first properly absorb it. This is where vitamin D kicks in. Vitamin D helps the body absorb the calcium in your diet. While most of our vitamin D comes from the sun, you can increase your intake with foods like salmon, mackerel, eggs, and fortified low-fat foods.

3. Limit caffeine intake
Caffeine helps kick our bodies into gear with a quick energy boost. Too much caffeine, however, can affect your body’s ability to absorb calcium. Health care providers recommend drinking no more than two to three cups of caffeinated beverages per day to help reduce the risk of developing osteoporosis.

3. Sunshine
As stated previously, we receive a large amount of vitamin D from the sun. Just getting out of the house, running errands, or taking a quick walk can help you soak up all of the benefits the sun has to offer.

4. Stop smoking
Smoking affects the body in many ways, and our bones are no exception. Smoking is linked to the development of several different diseases and illnesses, and studies show that smokers typically have a lower bone density than non-smokers.

The most important thing to remember is to be good to your bones, they have carried you through life. Start making changes today that will improve the quality of your wellbeing tomorrow.