Osteoporosis is a growing problem as the Baby Boomers are now aging.  This begs the question, what can I do to strengthen my bones and is it too late to start when I’m 50 years old.

First of all, it’s never too late to start taking measures to strengthen your bones and prevent osteoporosis.

Here are four health and beauty tips you can follow:

Health and Beauty Tip #1 - Calcium – Before the age of 50, to keep your bones healthy, you need to get 1,000 mg. of calcium and 1,000 IU of vitamin D daily.  After the age of 50 you need 1,200-1,500 mg. of calcium.  This can be achieved through dairy products (milk being the best because it also contains vitamin D).  Also, dark green leafy vegetables and calcium fortified foods and beverages (i.e. breakfast cereals, orange juices, and breads).  If you still aren’t getting enough calcium through foods, then try a calcium supplement (calcium citrate and calcium carbonate are the best).

Health and Beauty Tip #2 – Exercise – Weight-bearing exercise can maintain bone mass, which keeps your bones strong. Activities such as walking, jogging, running, tennis, hiking, weight lifting, and dancing are good.  Try for at least 30 minutes of exercise daily (note: this can be broken up into three 10-minute chunks).

Health and Beauty Tip #3 – Stop Smoking – Smoking is associated with an increase in fractures – especially the hip.  One study found the risk to be 55% higher in smokers than non-smokers.

Health and Beauty Tip #4- Keep a Normal Weight – Being underweight raises your risk of developing osteoporosis.  In one study, people with a body mass index (BMI) of 25 (normally seen as being a bit overweight) had half the hip-fracture risk of those with a BMI of 20 (which is considered thin but still within the normal range).  Click here to calculate your BMI.

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