If you've been diagnosed with osteoporosis, there still are steps you can take to help strengthen your bones, slow bone loss, and lower your risk of suffering fractures. DIETARY MEASURES Calcium can help slow the loss of bone mass. Experts advise adults older than age 50 to consume 1,200 milligrams of calcium daily. It's best to get calcium from food. Good sources include dairy products, such as low-fat yogurt, cheese, or milk. Three or four daily servings of these yield about 1,200 milligrams of calcium. Other foods high in calcium include: canned fish with bones, such as salmon or sardines calcium-fortified orange juice dark green, leafy vegetables, such as broccoli, kale and collards. calcium-fortified breads. If you're not getting enough calcium from food, your doctor may recommend a supplement. Another key nutrient for people with osteoporosis is vitamin D. Your body needs vitamin D to absorb calcium. Being outside in the sun for a half hour supplies enough vitamin D for a day. If this isn't possible, you can make up the difference in fatty fish, eggs, liver, and fortified foods, such as milk. Check with your doctor to see how much vitamin D you should be getting - and whether you need a supplement. BENEFITS OF REGULAR EXERCISE Engaging in regular weight-bearing exercise can reduce the rate of bone loss. Examples include: walking jogging dancing weight-training low-impact aerobics. Regular physical activity also can improve your strength, coordination, and balance - which can lower your risk of falling and suffering a fracture. Your doctor can help you plan a safe and effective workout routine. MORE WAYS TO CUT RISKS OF FALLS Keep all your senses sharp. Buy glasses, contact lenses, or a hearing aid, if necessary. Wear shoes with rubber soles and low heels. Keep walkways well-lighted and free of clutter. Use nonslip mats and grab bars in your bathroom. WHAT ABOUT MEDICATIONS Several medicines can help increase bone density, slow or stop bone loss, and lower fracture risk. But they can have risks as well as benefits. Your doctor can help you decide whether medicine might be appropriate for you.