7 Do’s and Don’ts for
Healthy Bones

Everyone’s heard how calcium is necessary for strong bones. But here are 7 do’s and dont’s for strong bones you may not have heard:

1. DON’T drink a lot of cola. New research shows that women who regularly drink cola-based sodas -- three or more a day -- have a 4% lower bone mineral density in their hips.

2. DO plenty of weight-bearing exercise. The bone cells in your body respond to weight bearing exercise by building more bone. Try to get in 2-3 sessions a week to keep your bones strong.

3. DON’T rely on calcium pills. Studies show most calcium pills can make your arteries stiffer with age, strain your cardiovascular system, and make your blood pressure creep up. So aim to get your calcium from food sources including green leafy vegetables, beans, and broccoli.

4. DO take a vitamin D supplement. While vitamin D is essential for strong bones, 42% of Americans are deficient. And because it’s hard to get enough vitamin D from your food or sun exposure, a supplement is a great way to go.

5. DON’T smoke. Smoking affects your body's ability to absorb calcium, leading to lower bone density and weaker bones.

6. DO drink alcohol moderately. Recent research shows that women who drink alcohol moderately – 1 to 2 drinks a day – have a lower risk for fractures than women who abstain. However, heavy drinking is linked to low bone density. So be sure to limit yourself to a single drink or two.

7. DON’T lose too much weight. Thin may be in, but don’t take it too far. Women with a BMI under 19 are at increased risk for bone loss and fractures.

Is your bone density getting worse? If so, new research has uncovered a culprit that can make calcium and other bone health solutions fail you.

To find out what this culprit is - and how to defeat it – watch this short video.