Great news! You don't have to suffer from osteoporosis because your mother or grandmother has, no matter what your genetic disposition, you can prevent or minimize this debilitating condition.

Here are two important tips, according to Dr. Don Bradley, chief medical director and vice president of Blue Cross and Blue Shield of North Carolina, that could change your future.

Regularly engage in weight-bearing exercise such as running, walking or stair climbing.

Consume an adequate amount of calcium each day. That's about three cups of milk or its equivalent.