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As both women and men age our bones tend to become less dense. This weakens their structure and your bones can begin to get tiny fractures. Because the fractures are so small, one isn't really a problem; however, if your bones are fragile enough for you to have osteoporosis, you will have many of these tiny fractures, which can add up to a big problem.

The good news is that most osteoporosis cases are preventable. By following these five tips, you can keep your bones strong and dense.

Make sure you are consuming enough calcium. Calcium is the main building block of bones. If you're short on calcium, then your body can't make your bones dense and strong. You can get calcium through milk and yogurt, but also from green leafy vegetables and various soy products. It's also a good idea to take a calcium supplement. Look for a supplement that contains calcium citrate such as Watkins Osteogen, as it is the easiest for your body to absorb.

Don't forget other essential nutrients. Calcium is actually no good if you don't have Vitamin D, which allows you to absorb the calcium. During the summer, the best source of Vitamin D is the sun. During the winter you can try tanning beds, or try fortified products like Vitamin D milk and certain breakfast cereals. Other nutrients that are essential to keeping your bones strong are: Vitamin K, phosphorous, Vitamin C, magnesium, copper, manganese, zinc, iron, boron, and , protein. Unless you eat the world's healthiest diet, it's best to start taking a daily multivitamin.

Do weight bearing exercises regularly. You don't need to start a weight training regimen at the gym. In fact, most women and men can get the appropriate amount of exercise simply by walking, because you're "bearing" your body weight when you walk. Getting up and moving for a few minutes every day is important for keeping bones strong. If you can exercise more, you should do so. Exercise is important for maintaining a healthy weight, another good way to keep osteoporosis away. Just remember, losing too much weight is a good way to lose bone mass as well.

Give up your bad habits. While having the occasional drink has actually been shown to improve the condition of your bones, you start to cause damage if you drink alcohol excessively. Smoking can also cause an increased fracture risk. Plus, quitting smoking is a good healthy choice all around.

Start now! Most women wait until the first signs of menopause to start worrying about osteoporosis prevention and men often don't worry about it at all. While menopause is when bones start to deteriorate faster, if you have weak bones to begin with, adding preventative measure may not do a whole lot of good. You should take the steps above as early as possible, and pass them on to your sons and daughters too.

The best part about taking these smalls steps is that they'll also help prevent other conditions besides osteoporosis. In no time, you'll be well on your way to a healthier, happier life.