7 Ways to Improve Bone Health After Age 50

1. Know where you stand

One is FRAX (Fracture Risk Assessment Tool). The World Health Organization's online tool lets doctors estimate your 10-year osteoporosis risk based on lifestyle, health, risk factors, and genetics.

2. Bone up with calcium

Your bones store up to 99% of the calcium your body requires for blood coagulation, muscle, and nerve function. Decreased estrogen may lead women to lose 20% of their bone density in the 5-7 years after menopause.

3. Get more vitamin D

Without adequate vitamin D, [women] might lose up to 4% of their bone mass every year, says Boston University Medical Center professor of medicine Michael F.

4. Eat your veggies

According to a 2009 research by the USDA Human Nutrition Research Center on Aging at Tufts University in Boston, fruits and vegetables are rich in skeletal-healthy minerals including magnesium, potassium, vitamin C.

5. Kick butts

One more reason to stop smoking: In 2010, a three-year study of 4,332 women at Universidade Federal de São Paulo in Brazil found that it is a primary cause of bone loss and fractures in women over 40.

6. Drink moderately

A 2010 Loyola University Study on rats found that heavy drinking between adolescence and adolescence, when bone-building occurs, may cause irreparable skeletal damage.

7. You really can be too thin

A reason to keep those love handles: An additional cushion protects your bones. poor body weight is linked to poor bone mass and fracture risk, according to a 2006 Rutgers University study.