Osteoporosis is a disease that makes bones weak and brittle. Women going through menopause are at higher risk due to decreased estrogen levels. To prevent osteoporosis, you can take the following steps: 1. **Increase calcium intake**: Calcium is essential for bone health. Women over 50 should consume 1,200 milligrams of calcium daily through foods like milk, yogurt, cheese, and leafy greens. 2. **Supplement with vitamin D**: Vitamin D helps the body absorb calcium. Aim for 600-800 international units of vitamin D daily through sunlight exposure, foods rich in vitamin D like cod liver oil and egg yolks, or supplements. 3. **Engage in weight-bearing exercise**: Exercise strengthens bones, especially weight-bearing activities like walking, jogging, and dancing. 4. **Avoid smoking and excessive alcohol**: Smoking and excessive drinking increase the risk of osteoporosis. 5. **Consider medication**: For women at high risk, doctors may recommend medications such as bisphosphonates and hormone replacement therapy to prevent osteoporosis. By following these steps, you can effectively prevent osteoporosis and maintain healthy bones.