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Healthy Habits to Prevent Osteoporosis

British Columbia Specific Information

Calcium is important to building strong, healthy bones and your body needs vitamin D to absorb calcium. The amount of calcium and Vitamin D you need each day depends on your age and if you are male or female. Fortified food is the best source of vitamin D and calcium.

For more information about vitamin D, including a list of what foods contain vitamin D, see HealthLinkBC File #68n Vitamin D and Your Health. To learn more about calcium and foods that contain calcium, see HealthLinkBC File #68e Calcium and Your Health. You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian.

Overview

Here are some things you can do to build and strengthen your bones:

  • Get enough calcium and vitamin D.
    • Eat foods rich in calcium, like yogurt, cheese, milk, and dark green vegetables.
    • Eat foods rich in vitamin D, like eggs, fatty fish, and fortified milk.
    • Get some sunshine. Your body uses sunshine to make its own vitamin D.
    • Talk to your doctor about taking a calcium plus vitamin D supplement. Osteoporosis Canada says Canadians can't get enough vitamin D through diet alone and recommends routine vitamin D supplements for all Canadian adults.
  • Get regular bone-building exercise. Walking, jogging, dancing, and lifting weights can make your bones stronger.
  • Limit alcohol. Osteoporosis Canada recommends drinking no more than an average of two alcoholic drinks daily.
  • Don't smoke. Smoking can make bones thin faster. If you need help quitting, talk to your doctor about stop-smoking programs and medicines. These can increase your chances of quitting for good.

Credits

Adaptation Date: 6/14/2023

Adapted By: HealthLink BC

Adaptation Reviewed By: HealthLink BC