Supplements of calcium carbonate contain the highest amount of useful, or elemental, calcium. If you take a calcium supplement, be sure to take it with meals and drink six to eight glasses of water each day. Avoid Smoking People who smoke cigarettes have a greater risk of fracture than non-smokers. Smoking reduces bone mass. Smokers may have an increased risk because they often weigh five to 10 pounds less than non-smokers.
Smoking also lowers women's estrogen levels.
Menopause begins at an earlier age for women smokers. Avoid Heavy Alcohol Use Men and women who drink a lot of alcohol have a higher risk of developing osteoporosis. People who drink heavily have less hone mass and lose bone more rapidly. This loss of bone mass may be the direct result of alcohol's effect on bone. Heavy drinking also increases your chances of falling and breaking a bone.