Ways to prevent osteoporosis
1. weight-bearing exercises like walking, jogging, running.
   Wear weighted vest, if desired. Buy anywhere.


2. strength training


3. balanced diet including:
   
   • calcium (1500 mg) preferably from food
   • vitamin D (800-1000 iu) - take with a couple of nuts (fat) to maximize absorption
   • protein (food)
   • zinc (food)
   • magnesium (food plus supplement?)
   • collagen (most people should not supplement)
   • Avoid alcohol
   • Avoid smoking
   • Caffeine alone is OK, but not taken in the same meal with calcium.
     Caffeine reduces the absorption of calcium.
4. Bisphosphonates: Complications involving fractures can arise from these medications. Avoid them.