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Add ample protein
Your bone density today can help predict if you're likely to suffer from broken bones for the next 25 years, researchers have found. And strengthening the surrounding musculature is key for securing bones and protecting against fractures, says Binkley. Strong muscles need protein to supply "the building blocks that help to breakdown and reform muscles," he says. The current recommendation for protein intake is 0.8 grams per kilogram of bodyweight per day. (For a 140-pound woman, that's about 50 grams per day.) However, in order to maximize muscle-building, he suggests closer to 1.2 grams per kilogram of bodyweight. (That bumps up protein needs to about 76 grams per day). "We want to prevent falls and breaks. You know about calcium and vitamin D, but make sure you have an adequate protein intake, too," says Binkley.