Throw yourself a bone—keeping up to date on information about osteoporosis isn’t easy. That’s why we’ve pulled together some facts to help boost your bone health.

To start, this disease causes a decrease in bone mass that makes bones weak and brittle and more likely to break. Want to protect yourself from decreased bone mass? Read on to find out how to keep your bones strong!

Osteoporosis affects both men and women, but of 10 million Americans with osteoporosis, about 80 percent are women. According to the National Osteoporosis Foundation, approximately one in two women over the age of 50 will break a bone because of osteoporosis. The foundation also states that women between the ages of 20 and 80 lose about one-third of their bone density in their hips. All the more reason why it’s important to keep learning and do all we can to strengthen our bones.

A number of factors can contribute to osteoporosis, but according to the Mayo Clinic, here are some of the most common:

1. Family tree: If you have family, like a sibling or parent, with osteoporosis, you are more likely to have the disease yourself.

2. Years old: Even though young people can get osteoporosis, it is more prevalent among people 50 years and older.

3. Small frames: Women and men with small body frames, because they have less bone mass to lose, are at higher risk for osteoporosis due to decrease in bone mass over time.

4. Insufficient calcium intake: A lack of calcium across a lifetime can cause a lack of bone density.

5. Lack of exercise: Those who tend to sit all day, like at desk jobs, or who don’t exercise enough are more prone to osteoporosis.

We often think about building our muscles, but what about the structure that keeps us supported? Caring for your bones while you’re young will give you the best results, but there is hope for everyone regardless of age. Follow these tips given by the National Institute of Arthritis and Musculoskeletal and Skin Disease to help keep your bones healthy and strong.

1. Get enough calcium and vitamin D: Eating a well-balanced diet and getting enough calcium and vitamin D will greatly help your chances of avoiding osteoporosis. Next time you’re deciding what to eat, reach for things that are rich in vitamins like kale or spinach salad. Bone-appetit!

2. Get up and move: The more you move, the stronger your bones will become. Weight bearing exercises like walking, running, jumping, dancing, tennis, etc. are typically best for creating and maintaining strong and healthy bones!

3. Quit smoking and limit drinking: Smoking negatively effects your bones, heart, and lungs. If you smoke, you may absorb less calcium from the foods you eat. An excess consumption of alcohol may also affect bone health. Limit your alcohol intake; your bones will thank you.

Looking for more ways to support good health and a strong body? Read 4 ways to support women’s heart health and 7 essential tips for weight management.

*These statements have not been evaluated by the Food and Drug Administration. Young Living products are not intended to diagnose, treat, cure, or prevent any disease.