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Q:

My mother had osteoporosis, and my doctor told me it can be hereditary, but that because I’m only 55, I don’t need to get screened yet. But I’m worried. Is there anything I can do to keep my bones strong and reduce my risk?

A:

Your doctor is right: Low bone density and osteoporosis can be passed down genetically. Current guidelines advise osteoporosis screenings after age 65, but since the disease runs in your family, I recommend asking your doctor about being screened early. And I can also suggest easy ways to keep your bones strong.

First, try adding more vitamin K to your diet. The nutrient is essential for creating osteocalcin, one of the main proteins your body uses to build bones. A delicious way to increase your intake: Each day, enjoy a cup of yogurt with blueberries. Both foods are packed with the nutrient, and researchers in Ireland found that people who ate the snack daily reduced their osteoporosis risk by 39%. Other vitamin K–rich foods include leafy greens, chicken and broccoli. If you’d rather take a supplement, look for one that contains 90 mcg. of vitamin K-2, the form of K that helps bones absorb calcium.

Incorporating more activity into your day can also help, and you don’t need to fit in a long workout to get the benefits. Investigators in the British Journal of Sports Medicine found that just 2 minutes of jumping a day can halt and even reverse bone thinning, which reduces the risk of fractures by 52%. That’s because hopping sends vibrations through your muscles, tendons and tissues that signal bones to absorb more bone-building calcium. And if you have time for a longer workout, resistance training, like using weights or resistance bands, can also improve bone density.