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 adults.^{footnote 1}
• Get regular bone-building exercise. Walking, jogging, dancing, and lifting weights can make your bones stronger.
• If you drink alcohol, try to drink less. Your risk of harm from alcohol is low if you have 2 drinks or less per week.
• 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.