Your 20s
These are the last years that your body is building new bones, so you want to do everything you can to maximize stores. A critical first step is to give up smoking, which directly interferes with bone formulation.
Diet/Fitness You need 1,000 milligrams of calcium each day. Aim for at least three servings of calcium-rich foods, and take a supplement on the days you’re not making it. Start a regimen of weight-bearing exercise: workouts (walking, jogging, dancing tennis, aerobics) that put some impact on your bones. (Swimming and biking, although great exercise, aren’t weight-bearing.) Get in at least three 30-minutes session per week.
Doctor visit If you’ve suffered from anorexia or amenorrhea (the absence of your period for several months), ask your doctor about having a bone-density test.
Your 30s
You’ve reached your peak bone mass: your goal for this decade is to hold on to it by following a healthy lifestyle.
Diet/Fitness Most women in this age group get only half the recommended amount of calcium; take a supplement if that’s you. Your life may be busier, but keep exercising. “If you stop, you lose whatever bone gains you’ve made,” warns Kenneth Saag, M.D., an osteoporosis expert at the University of Alabama at Birmingham, US.
Doctor visit have you been on steroids, such as prednisone? A bone-density test may be in order.
