Nearly 8 milion women in the United States have osteoporosis and one in two women over age 50 will suffer a broken bone because of it. The likelihood of having osteoporosis after menopause is higher because ovaries produce less estrogen which leads to weaker bone cells. According to the Arthritis Foundation, women lose about half of their spongy bone tissue during their lifetime—most of it happening in the first 10 years after menopause.

The good news is you can build stronger bones and avoid falls and bone breaks with just a few adjustments to your diet and exercise habits. And if you’re already exercising and eating well, then keep up the good work! Getting enough calcium in your diet helps build strong bones, but you also need vitamin D to help you absorb the calcium. Add weight bearing and strengthening exercises to the mix and you’ve got the perfect recipe for improved bone health for women over 50 with osteoporosis.