Preventing bone loss works best as a system: nutrition + exercise + risk management. Nutritionally, set a calcium target by age and spread it across the day; always assess vitamin D adequacy. Protein supports muscle preservation and reduces falls. Exercise has two pillars: resistance training (mechanical loading for muscle and bone) and weight-bearing activities (walking, stairs, dancing). Balance training lowers fall risk. Smoking and heavy alcohol disrupt bone remodeling. Managing excessive salt and caffeine can reduce calcium loss. Screening matters—people with risk factors may benefit from bone mineral density testing under clinician guidance. Some individuals need medication; nutrition and lifestyle provide the foundation that makes any therapy more effective. Bottom line: preventing osteoporosis is not one hack—it is a long-term operating system.