When most women think of milk, they think of those small cartons served with school lunches or the milk they may pour over their morning cereal. Too often considered a beverage for children, milk can be vital for women’s health and the prevention of osteoporosis, the most common metabolic bone disease in the United States. What osteoporosis means is that with age, bones can become more fragile and easier to break. Twenty-eight million adults have osteoporosis in the US today, and women are four times more likely to suffer from osteoporosis than men are.

After osteoporosis is diagnosed, little can be done to reverse the damaging effects of the disease so prevention is the key to protection against osteoporosis. When our mothers told us to drink our milk to build strong bones, they were right. Drinking 3-4 cups of Vitamin D fortified skim milk daily is one of the best natural defenses against osteoporosis. Calcium can also be found in green leafy vegetables, whole grains, beans, and nuts. Although calcium supplements can be another option, experts advise consulting with a doctor before taking the supplements.

Other ways to fight against osteoporosis are daily weight bearing exercise (walking, running, dancing, tennis, bicycling, or aerobics), maintaining a healthy weight, not using tobacco, limiting alcohol to no more than two drinks per day, and eating a balanced diet.

After menopause, when osteoporosis is most likely to occur, women also are urged to avoid accidents. Make sure that all stairs have railings, remove hazards such as throw rugs and wires to prevent tripping, and make sure all areas of the home are well lit.

Loss of bone mass normally begins as early as age 35, so it is never too early to drink your milk and limit the risk of osteoporosis.