Osteoporosis and osteopenia are extremely prevalent in middle aged women. Osteoporosis is a condition in which bones become porous and brittle usual as a result of hormone fluctuations. Although this disorder is most common in middle aged women, it is preventable. Today we’re sharing things that all women should do now to prevent developing osteoporosis or osteopenia in the future.

Pick up some weights
Strength training, particularly weight bearing exercises, is a great way to build bones and increase strength. Pilates focuses on strengthening your spine and core which is essential in having a strong body. You should aim to work out at least three times a week. If you already have osteoporosis are are looking to start an exercise regimen, it’s important to work with a professional. There are certain exercises that people with osteoporosis shouldn’t do due to risk of fracture.

Increase your protein intake
Eating lean protein helps to build strong bones and increase muscle mass. Both are vital to preventing osteoporosis.

Get off the pill
Birth control pills, particularly ones that are high in estrogen, can be bad for your bone health. Hormonal fluctuations are a huge contributing factor to osteoporosis.

Make sure you’re getting the right vitamins and minerals
Calcium and vitamin D play a huge role in bone health. Calcium is an obvious one, but many people don’t know about vitamin D. Vitamin D is essential for the absorption of calcium. Green, leafy vegetables, such as spinach, are full of calcium. And vitamin D can be found in the sun or in foods such as egg yolks. You can also supplement these vitamins in your diet, but always talk to your healthcare provider first.

To learn more about women’s health check out the Women’s Mind Body Wellness Summit. It contains 6 interviews by top female health professionals plus two workout videos and 3 bonus videos on mind-body wellness with MyHealthSpin Founder Lori-Ann Rickard.