As you age, your bones become thinner and lose their density. Over time, you become more vulnerable to injury. Fortunately, you can take steps to stop bone “thinning”, called osteopenia, and prevent osteoporosis. How? Let’s check it out.

1. Eat calcium-rich foods

In addition to dairy products, choose fish with bones such as salmon, sardines or anchovy. For added benefits, serve with green vegetables or dark leafy broccoli. Almonds, dried figs, tofu, and soy milk are also choices rich in calcium.

2. Eat Vitamin D

To help absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D every day. Another name for vitamin D is “sun vitamins” because nearly 80% of the vitamin D needed by the body comes from sunlight. However, vitamin D itself consists of two forms, namely vitamin D2 and vitamin D3. Vitamin D3 is actually called vitamin sun. Meanwhile, vitamin D2, which has another name ergocalciferol, can be found in a number of plant-based food sources, such as almond mushrooms, soybeans, and coconuts.

3. Don’t smoke, and don’t drink excessively

Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. If you smoke, look for a program to help you stop. If you drink alcohol, try to reduce alcohol consumption.

4. Start weight-bearing exercises

To increase bone strength, try exercising that “loads” or compresses bones. Running, jogging, aerobics, repeated climbing, dancing, tennis and basketball are the best for training bones. But if you suffer from osteopenia, osteoporosis or arthritis, try walking or using an elliptical or other machine.

Also, limit the soda you drink, because research has linked the possibility of increasing osteoporosis by drinking too much soda. Replace it with milk, juice or water as often as possible.