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1. Get active and get stronger

   Remaining—or becoming—physically active can help prevent osteoporosis. Bones and muscles respond to activity by getting stronger. Two kinds of exercise are the best bet for preventing osteoporosis: Weight-bearing, in which you work against gravity, and resistance exercises such as weight lifting. The more you use your bones to walk, run, lift weights, the heavier and stronger your bones will be. Because falls are the most common cause of fractures, balance-improving activities, such as t'ai chi and strength training, may also reduce your risk, by as much as 47 percent.

2. Turn your thumb green and help prevent osteoporosis

   Wondering what type of physical activity to pursue to help keep your bones strong? One research study says gardening can give you the biggest bang for your exercise buck in terms of preventing osteoporosis. Pushing a lawnmower, raking and lifting a wheelbarrow filled with mulch or weeds all are great weight-bearing exercises.

3. Make your living space "fracture safe"

   Keep stairways and living areas well lighted and make sure stairs are not slippery. Clear away clutter and repair any loose floorboards or carpeting. Make sure that all electrical and extension cords are out of the way so you won't trip on them. Tack or tape down throw rugs. Install grab bars in showers, bathtubs and beside the toilet. And, don't stand on stools or chairs to get those out-of-reach items—keep things you use regularly where you can get to them easily and safely.

4. Break a bone recently? Speak up!

   If you are middle aged or older and fracture a bone, talk to your health care professional about a bone density scan to test for osteoporosis. Fractures at this age are red flags that warrant further investigation for underlying health problems. Don't just get your cast on and go home!

5. Get creative with calcium

   It can be challenging to get the calcium you need from your diet. You need 1,200-1,500 milligrams of calcium daily. Try adding powdered milk to soups, casseroles and drinks. Just one tablespoon of nonfat powdered dry milk contains 52 mg of calcium. You can easily add two to four tablespoons to many recipes. Also buy juices, cereals, breads, grains and bottled water fortified with calcium, and sprinkle half a cup of diced figs over an eight-ounce serving of yogurt. The combination will provide more than half of an adult's daily calcium needs.

6. Getting adequate vitamin D is also important

   Vitamin D helps your body absorb calcium by allowing it to enter the bloodstream via the intestines. Without it, the kidneys would excrete calcium that otherwise could be used. Women over age 51 should consume 1,200-1,500 mg of calcium per day and 400 to 800 units of vitamin D.