Calcium, exercise, no smoking, no excess drinking, bone density tests -- all these are necessary, says Kathryn Diemer, MD, professor of medicine and osteoporosis specialist at Washington University School of Medicine in St. Louis.  

"These are basic things that all women should do," Diemer said. Here’s a breakdown of five lifestyle steps to help you on the road to better bone health.

Bone Health Step 1: Calcium and Vitamin D

Calcium builds strong bones, but vitamin D helps the body absorb calcium. That's why postmenopausal women need 1,200 milligrams calcium and at least 400 IU to 600 IU vitamin D daily for better bone health.

"Any patient being treated for osteoporosis should have both calcium and vitamin D levels checked in blood tests," says Diemer.

Most American women get less than 500 milligrams of calcium in their daily diet. "Sun exposure helps produce vitamin D, but as we get older, our skin is not as efficient at making vitamin D. Also, if we're careful to use sunscreen, we're at risk of having low vitamin D level."

Bone Health Step 2: Weight-Bearing Exercise

Calcium supplements and osteoporosis medications can stop bone loss -- which allows the bone to rebuild itself, Diemer explains. “But the body needs ‘encouragement’ to rebuild bone,” she adds. “The skeleton needs to be under stress so it will get stronger.”  That’s why exercise is important for better bone health.

Be sure to talk with your doctor before you begin any exercise regimen. Here are some types of exercises your doctor may suggest.

Make walking a daily ritual. Walking, jogging, and light aerobics make your bones and muscles work against gravity -- which puts stress on the skeleton, which strengthens bones.

Bone Health Step 3: Don’t Smoke & Moderate Alcohol

“Nicotine is toxic to bone,” Diemer tells WebMD. “The first thing I tell patients who smoke is, if you don’t stop smoking there’s very little we can do for your bones. You counteract all medications.”

Alcohol in moderation is fine, but just one or two drinks a week, she advises. “Alcohol in excess causes about 2% bone loss in a year’s time. Nicotine also causes 2% bone loss. If you’re having alcohol and nicotine both in excess, the combined bone loss is actually doubled -- 8% bone loss.”

Bone Health Step 4: Talk to Your Doctor

Many factors affect bone strength. Use of certain medications to treat chronic diseases, for example, is an often-overlooked risk factor for developing osteoporosis. Also, certain medications may cause dizziness, light-headedness, or loss of balance -- which could put you at risk for a fall.

Your doctor can explain your own risk -- as well as options for preventing and treating bone loss.

Bone Health Step 5: Bone Density Testing

A bone mineral density test (BMD) is the only way to determine the extent of your bone loss. The gold-standard bone density test is dual energy X-ray absorptiometry (DEXA), says Diemer. “It’s a low-radiation test and is the most accurate bone test we have.”

Your doctor will determine how frequently you should have a bone density test. If you’re taking osteoporosis medications -- or have certain risk factors -- you may need a test every six months.  Before having the test, check with your insurance company. Some will only cover bone density tests every two years.

“Usually we can get insurance companies to agree to cover yearly tests, at least for the first year after treatment starts,” Diemer tells WebMD. “If the physician says it needs to be done, they usually will pay. But you may need to be persistent in getting it covered.”