Your Bones Need More Than Milk!

A pitcher of orange juice
“Drink your milk!” your mother may have told you this as a child. And she was absolutely right: People who drink plenty of milk (or get plenty of calcium from other sources) tend to have lower risks of conditions like osteoporosis, the disease that causes bones to become thin and brittle.

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It appears that not many of us listened very well to Mom; annually, osteoporosis accounts for about 700,000 spine fractures, 300,000 hip fractures, about 250,000 wrist fractures, and 300,000 fractures at other sites. One out of two women over 50 and one in eight men over 50 will have an osteoporosis-related fracture at some point.

Even if you’re not a kid anymore, there’s plenty you can do to protect yourself. From upping your calcium intake to getting the right exercise, here are the 28 best ways to protect your 206 bones. Pay special attention to this advice if you are over age 50, have a family history of osteoporosis, or are a woman who has gone through menopause, because your bones may be more vulnerable.

1. Add almonds to everything. They’re packed with bone-strengthening calcium. Just an ounce, about a handful, of the sweet nuts provides 70 mg calcium. Try them toasted and sprinkled over salad or yogurt, ground and mixed into meat or turkey for meat loaf or meatballs, used in place of pine nuts for homemade pesto, or as a topping for ice cream or frozen yogurt.