Supplements Cast an eye over the internet and there's no shortage of sites offering mineral and vitamin supplements to help combat the risk of osteoporosis.
These should be regarded with some caution, though.
Buy them at a trusted site, or better yet, in a local pharmacy.
Pills from trusted source are more likely to be better quality and to contain safe levels of vitamins and minerals.
You'll benefit from calcium and vitamin D supplements (these are especially helpful for older people).
Magnesium supplements and fish oils are also recommended.
But, maintaining a balanced diet featuring lots of dairy foods, fresh vegetables, fruit and fish is the best way to obtain all the nutrients your bones need to maintain and build strength.
Stop smoking Smokers have yet another incentive to put out their cigarettes -- lighting up is bad for your bones.
Smoking has a toxic effect on the skeleton, can cause early menopause, and may increase the risk of hip fracture in later life.
Maintain a sensible body weight Underweight women can find themselves at risk because anorexia and strict diet regimes reduce the amount and range of nutrients that your body receives.
Low body weight can also lead to loss of periods, and place younger women at the same risk as those going through the menopause.
When periods cease, the production of hormone estrogen falls dramatically.
As it's vital for calcium absorption, bone density falls dramatically.
Drink in moderation Drinking in excess is to be avoided, although moderate drinking is said to be beneficial.
A study into identical twins carried out by researchers at St Thomas' Hospital in London revealed that those who drank an average of eight units a week had significantly denser bones than those who consumed very little.
You should also go easy on fizzy drinks (and that includes mineral water).
Fizzy drinks can increase the risk of osteoporosis and bone fractures, by using up calcium that should go into bones.
The fizziness is created by carbon dioxide, which also makes the drinks acidic.
Although most of the drink ends up in the gut, some will enter the bloodstream, where the body tries to neutralize the acid with calcium, which is alkaline.
In addition, colas contain phosphoric acid, which also leeches calcium from bones.
Work that body Bones need regular weight-bearing exercise to stretch and contract the muscles, thereby stimulating the bones to strengthen.
Good bone-building exercises include running, skipping, aerobics and brisk walking.
Weight training is an excellent bone strengthener, as is tennis: players have greater bone density in their serving arm than in their non-serving arm.
However, simply jumping up and down 50 times a day or skipping can also be effective.
Studies have shown that 15 skips a day can increase bone density in the hips by two percent in 18 months.
Older women, who might find skipping to be too much of a struggle, can also do exercises, like stamping on the floor.
These should be regarded with some caution, though.
Buy them at a trusted site, or better yet, in a local pharmacy.
Pills from trusted source are more likely to be better quality and to contain safe levels of vitamins and minerals.
You'll benefit from calcium and vitamin D supplements (these are especially helpful for older people).
Magnesium supplements and fish oils are also recommended.
But, maintaining a balanced diet featuring lots of dairy foods, fresh vegetables, fruit and fish is the best way to obtain all the nutrients your bones need to maintain and build strength.
Stop smoking Smokers have yet another incentive to put out their cigarettes -- lighting up is bad for your bones.
Smoking has a toxic effect on the skeleton, can cause early menopause, and may increase the risk of hip fracture in later life.
Maintain a sensible body weight Underweight women can find themselves at risk because anorexia and strict diet regimes reduce the amount and range of nutrients that your body receives.
Low body weight can also lead to loss of periods, and place younger women at the same risk as those going through the menopause.
When periods cease, the production of hormone estrogen falls dramatically.
As it's vital for calcium absorption, bone density falls dramatically.
Drink in moderation Drinking in excess is to be avoided, although moderate drinking is said to be beneficial.
A study into identical twins carried out by researchers at St Thomas' Hospital in London revealed that those who drank an average of eight units a week had significantly denser bones than those who consumed very little.
You should also go easy on fizzy drinks (and that includes mineral water).
Fizzy drinks can increase the risk of osteoporosis and bone fractures, by using up calcium that should go into bones.
The fizziness is created by carbon dioxide, which also makes the drinks acidic.
Although most of the drink ends up in the gut, some will enter the bloodstream, where the body tries to neutralize the acid with calcium, which is alkaline.
In addition, colas contain phosphoric acid, which also leeches calcium from bones.
Work that body Bones need regular weight-bearing exercise to stretch and contract the muscles, thereby stimulating the bones to strengthen.
Good bone-building exercises include running, skipping, aerobics and brisk walking.
Weight training is an excellent bone strengthener, as is tennis: players have greater bone density in their serving arm than in their non-serving arm.
However, simply jumping up and down 50 times a day or skipping can also be effective.
Studies have shown that 15 skips a day can increase bone density in the hips by two percent in 18 months.
Older women, who might find skipping to be too much of a struggle, can also do exercises, like stamping on the floor.