Stronger Bones • Healthier You • Brighter Future WHY BONE HEALTH NEEDS EXTRA ATTENTION Decreased estrogen can weaken bones Bone mineral density may decline Osteoporosis increases the risk of fractures Bone loss often occurs without noticeable symptoms Regular checkups help identify bone health problems early BUILD MEALS THAT SUPPORT YOUR BONES Calcium : Include milk, yogurt, cheese, leafy greens, and calcium - set tofu Vitamin D : Eat oily fish, egg yolks, and vitamin D - fortified foods Protein : Include eggs, beans, lentils, fish, and nuts Balanced diet : Eat vegetables, fruits, and whole grains Supplements : Consult a healthcare professional before taking calcium or vitamin D supplements MOVE IN WAYS THAT STRENGTHEN BONES Weight - bearing exercise : Walking, dancing, and stair climbing Strength training : Use resistance bands, weights, or body - weight exercises Balance exercises : Try tai chi or suitable balance activities Regular physical activity : Exercise consistently according to your ability Safety : Seek professional guidance if you have osteoporosis or a previous fracture PROTECT YOURSELF FROM FALLS Keep floors clear of clutter Improve lighting in hallways and staircases Install grab bars in bathrooms when needed Wear supportive, well - fitting footwear Check your vision regularly Review medicines that may cause dizziness with your healthcare professional Practice balance and strength exercises KNOW YOUR SCREENING AND TREATMENT OPTIONS Ask whether a bone density scan (DXA) is appropriate Discuss your personal risk of osteoporosis Inform your doctor about previous fractures and family history Review risk factors such as smoking, low body weight, and long - term steroid use Discuss prescription treatments if your fracture risk is high Follow an individualized bone health plan A SIMPLE DAILY BONE - HEALTH CHECKLIST Eat calcium - rich foods. Get adequate vitamin D Include protein in your diet. Perform appropriate weight - bearing and strength exercises Avoid smoking and limit alcohol. Reduce fall risks at home. Attend recommended health checkups. Follow your healthcare professional's advice. CONCLUSION Make bone health a daily priority Choose nutritious diet , balanced meals Stay physically active Prevent falls and injuries Ask your doctor about bone density screening Take preventive steps to support healthy aging Thank you