Vitamin D helps the body absorb calcium. People can get vitamin D from sunshine with a quick (15–20 minute) walk each day or from foods such as liver, fish oil, and vitamin-D fortified milk. During the winter months it may be necessary to take supplements. Four hundred mg. daily is usually the recommended amount.
Avoid smoking and alcoholSmoking reduces bone mass, as does heavy drinking. To reduce risk, do not smok and limit alcoholic drinks to no more than two per day. An alcoholic drink is one-and-a-half ounces of hard liquor, 12 ounces of beer, or five ounces of wine.
ExerciseExercising regularly builds and strengthens bones. Weight-bearing exercises—where bones and muscles work against gravity—are best. These include aerobics, dancing, jogging, stair climbing, tennis, walking, and lifting weights. People who have osteoporosis may want to attempt gentle exercise, such as walking, rather than jogging or fast-paced aerobics, which increase the chance of falling. Try to exercise three to four times per week for 20–30 minutes each time.
