Family history of osteoporosis nearly doubles your risk of hip fracture, and hyperthyroidism (overactive thyroid) also is a risk factor. There are, however, several steps you can take to reduce your risk of hip fracture. The simplest are lifestyle changes, including smoking cessation and limiting alcohol intake, exercising regularly, and following a balanced diet that gives you adequate calcium and vitamin D. Unfortunately, most women dont get anywhere near the recommended amounts of calcium and vitamin D. Additional calcium can be obtained by consuming more dairy products or calcium-fortified foods, such as orange juice. In addition to adding foods such as fish, eggs, and vitamin-D- fortified foods to your diet, vitamin D production can be increased by limited sun exposure; even 15 minutes twice a day in the early morning and early evening can boost vitamin D production.
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