Weight Loss Centre for Women

Helping Women Lose Weight and Live Healthy

Osteoporosis is a condition where the bones become brittle and break easily due to a loss of calcium and overall density. This is generally associated with age but, it is not limited to age. This just happens to be the age group that is most likely to get it.

Tips for Preventing Osteoporosis

Anyone can develop it if they have too little calcium in the blood. People with diabetes are at risk and those with other conditions that affect calcium levels. Genetics are also believed to play a role in a predisposition. There are ways to deal with this and prevent the condition.

Preventing osteoporosis is possible to varying degrees.  For many people, taking the right steps can help to either stop the onset of the condition altogether, or at least to slow its progress down to a crawl so that it has less of a risk of leading to serious outcomes such as broken bones.

What Should You Do to Prevent Osteoporosis?

Your first step, as is always the case before deciding on strategies with your health in mind that would involve making major lifestyle changes such as to your diet, exercise or nutrient supplement habits, is to talk to your doctor.  That way, you will be able to work together to assess your risk and to make the choices appropriate to your specific needs.

Depending on your age or risk level, this might involve blood tests or a simple bone density test, which is neither invasive nor painful.  That way, you will know what you’re working with and what needs to be done in order to begin preventing osteoporosis in a way that is most likely to work for you.

The following are some of the most common strategies people use in the name of preventing osteoporosis.

Supplements for Preventing Osteoporosis

Calcium supplements are a great way to ensure you are getting enough calcium. Twice a day chews are on the market now and are a great way to easily supplement yourself each day wherever you are. This is especially good if you are too busy to remember to take them in the morning. It is also a great way to ensure proper intake if you are not eating calcium-rich foods enough. 

Choosing a supplement is something you should do with your doctor’s guidance as calcium alone might not be adequate. You might find that your doctor recommends a supplement that also contains magnesium and/or vitamin D3, as these nutrients all work together for proper absorption and use by your body.


Milk is one of the foods (yes, it is a food) you can buy in organic form as well if you are worried about hormones. Milk is heavily fortified with calcium. If you are lactose intolerant, you can buy milk substitutes that are also fortified. Milk helps build strong bones for the preventing osteoporosis without much trouble. Adding some chocolate Ovaltine or other powdered milk additive can give you some added vitamins and makes milk taste delicious too.


You could eat foods that are very fortified with calcium. This comes in green leafy vegetables like Kale and spinach. Any green leafy vegetation will carry a powerful amount of calcium and honestly they can be eaten each day. They also carry magnesium and other minerals which help to carry the calcium through the body without interruption. These greens can be bought organically as well if you are worried about pesticides. Mustard and collard greens are also a great source.


Superfoods are often a great source of calcium in combination with other nutrients that can help with its absorption or with your body’s overall wellness. The loose definition of a super food is one which encompasses complete nutrition. In other words, one food which has everything you need. Two of those foods are chia seeds and hemp seeds.

Chia seeds are the same seeds you find on the “Chia Pet” that you may remember will yield sprouts on a clay animal shaped base. It was a popular novelty gift, but it actually houses some powerful little seeds. They can be eaten in water, juice or smoothies. The hemp seeds are also the same with a complete source of protein and calcium for preventing osteoporosis.

That said, it’s important to note that superfoods aren’t a requirement, they can simply help to bump up the content of the minerals you need in your diet.


Regular exercise including strength training and cardio are excellent for helping to prevent osteoporosis. Research has shown that this is highly effective in preserving bone density. Everything from brisk walks to yoga and your outdoor gardening can play a role in this effort. Try to stay at least moderately active each day to enjoy the best benefits.