How to Prevent Osteoporosis

It’s not always necessary to wait for an illness to manifest to start taking preventative action. Some diseases we can’t avoid, but others we can prevent. One of the most prolonged diseases is osteoporosis.


  1. Familiarize yourself with the benefits of calcium. This nutrient is very important; without it the body cannot make strong bones. Osteoporosis is the consequence of decalcification of the bones.
  2. Use the nutritional information to learn what inhibits the accumulation of calcium in your body. Learn a little about what you should eat and about the calcium-rich foods available where you live.
  3. Increase your intake of calcium-rich foods. Contrary to popular belief, calcium does not exist solely in milk. This should come as a relief to those with lactose intolerance. You can find calcium in certain fruit, like figs, raisins, and dates. Oatmeal and wheat also have a significant amount of calcium.
  4. Educate yourself about who has the highest probability of developing osteoporosis.  Women have four times the likelihood of getting it, compared to men.  Many medications can impede the absorption of the calcium your bones need.
  5. Exercise. Exercise appears to facilitate the absorption of calcium while improving circulation.
  6. Avoid consuming calcium disproportionately to magnesium. Too much magnesium can inhibit the absorption of calcium. Too little magnesium can lead to a condition called hypomagnesemia. You will find magnesium in dried fruits, sprouts, and lentils.


Get to know the benefits of magnesium. Magnesium relaxes and expands the blood vessels. It is a natural relaxant. It will help you prevent stroke and combat fatigue. It might even help you manage stressful situations. It also aids in regulating blood sugar.

  • If possible, try to drink natural, unpasteurized milk.
  • Avoid taking medications that block the action of stomach acids, because they impede the absorption of minerals such as calcium.
  • If you can’t get the necessary quantity of calcium or magnesium, take them in quality nutritional supplements.
  • If you have young children, give them, if you can, milk from cows or other animals fed naturally.
  • Don’t substitute or attempt to supplement calcium with soy milk.
  • If your doctor has recommended calcium supplements, ask about a diet that will help you to absorb this additional calcium. Without an appropriate diet, you run the risk that the calcium will deposit itself where it shouldn’t.
  • Ask your doctor for a bone density check, especially if you’re over 45 years old.


  • Consult a professional. This page is for information only.
  • Know the risks of calcium. Taken in excess, it can create kidney problems.
  • If calcium accumulates in your joints, it can cause rheumatoid arthritis.
  • If calcium accumulates in your blood, it could cause cardiovascular problems.
  • If it accumulates in your muscles it can cause muscle tightness and fibromyalgia.
  • If you drink unpasteurized milk, boil it to eliminate all the germs. You should take the maximum precautions with this milk since it hasn’t been sterilized yet.

Article provided by wikiHow, a wiki building the world’s largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Prevent Osteoporosis. Content on wikiHow can be shared under a Creative Commons License.