Most women begin to lose bone mass around age 30. After menopause, bone density can begin to decrease rapidly. This increases your risk for osteoporosis when bones become weak and brittle and break more easily. Bone loss is a serious condition that can be prevented and treated, helping you stay healthy and strong.

Steps you can take :

Eat foods rich in calcium and vitamin D, such as low-fat milk, yogurt, cheese, fish with edible bones like sardines, and dark, green leafy vegetables, like kale and broccoli.

Do weight-bearing exercise, such as walking, jogging, hiking, and stair climbing. Always check with your health care provider before starting an exercise program.

Don’t smoke and quit if you do. Ask your health care provider for help.

Limit alcoholic beverages, high salt, protein and caffeine intake.

Talk with your health care provider about taking calcium supplements.

Talk with your health care provider about your risks for osteoporosis.

Get a bone density test at age 65. Get one earlier if your health care provider recommends it.

If you are currently taking hormone therapy (HT) or estrogen therapy (ET) to prevent bone loss, ask your health care provider if it is right for you. Recent studies suggest these might not be a good option for many women.

If you are developing osteoporosis, talk with your health care provider about available drugs that preserve bone density or slow bone loss.