By about age 30, the average woman has acquired 98% of her skeletal mass. Building strong bones during childhood and adolescence can be the best defense against developing osteoporosis later. There are many steps to prevent osteoporosis. No one step alone is enough to prevent osteoporosis. They include:

* Bone density testing

* A balanced diet rich in calcium and vitamin D

* Weight-bearing exercise

* A healthy lifestyle with no smoking or excessive alcohol intake

* Avoiding excessive sugar, soft drinks and caffeine

* A diet high in fresh fruits and vegetables (including beans and soybean products such as tofu)

* Low fat dairy products in moderation

* Avoiding diets high in animal/vegetable proteins

* More calcium by eating foods that are high in lysine, such as poultry, fish, dairy products, legumes, defatted soy flour and nuts.

* For patients taking prednisone or any steroid medication (including inhaled steroids for asthma or COPD) it is important that you get extra calcium in your diet.