Avoid excessive alcohol
Although very moderate amounts of alcohol have been shown to help bone density, too much alcohol prevents your body from absorbing calcium properly. Plus, “very high levels of alcohol intake on a regular basis can damage the liver, directly impacting vitamin D activation in the body,” Palinski-Wade says. Dr Abelson advises avoiding alcohol intake more than one drink a day for women and two for men.
Don’t let depression linger
Depression causes your body to produce cortisol, a stress-related hormone that saps minerals from bones. According to Dr Lee, antidepressants have been linked with decreased bone mineral density and increased risk of fractures. So talk to your doctor to figure out how best to manage your condition.
Get with the program
One of the subtle but powerful health benefits of exercising is better bone health. “Bone is living tissue, and will respond to the load that it is subjected to,” Dr Lee says. “The more you use it, the more it will adapt and strengthen – and likewise if it is not subjected to loading, it will waste away.” Palinski-Wade says to aim for a minimum of 30 minutes of physical activity each day, with at least three days including some weight-bearing exercise. Palinski-Wade suggests high-impact plyometrics, which are exercises that incorporate jumping.