Osteoporosis Prevention
Building strong bones, especially before the age of 35, and maintaining a healthy
lifestyle are the best ways of preventing osteoporosis. To build as much bone mass as
early as possible in life, and to help slow the rate of bone loss later in life:
Diet in Osteoporosis Prevention
Experts recommend 1,500 milligrams (mg) of calcium per day for adolescents, pregnant or
breast-feeding women, older adults (over 65), and postmenopausal women not using hormone
replacement therapy. All others should get 1,000 mg per day. Foods are the best source for
this important mineral. Milk, cheese, and yogurt have the highest amounts. Other foods
that are high in calcium are green leafy vegetables, tofu, shellfish, Brazil nuts,
sardines, and almonds.
Calcium supplements in Osteoporosis Prevention
Many people, especially those who don't like or can't eat dairy foods, don't get enough
calcium in their diets and may need to take a calcium supplement. Supplements vary in the
amount of calcium they contain. Those with calcium carbonate have the most amount of
useful calcium. Supplements should be taken with meals and accompanied by six to eight
glasses of water a day.
Vitamin D in Osteoporosis Prevention
Vitamin D helps the body absorb calcium. People can get vitamin D from sunshine with a
quick (15-20 minute) walk each day or from foods such as liver, fish oil, and vitamin-D
fortified milk. During the winter months it may be necessary to take supplements. Four
hundred mg. daily is usually the recommended amount.
Avoid smoking and alcohol to help prevent Osteoporosis
Smoking reduces bone mass, as does heavy drinking. To reduce risk, do not smok and
limit alcoholic drinks to no more than two per day. An alcoholic drink is one-and-a-half
ounces of hard liquor, 12 ounces of beer, or five ounces of wine.
The role of exercise in Osteoporosis Prevention
Exercising regularly builds and strengthens bones. Weight-bearing exercises--where
bones and muscles work against gravity--are best. These include aerobics, dancing,
jogging, stair climbing, tennis, walking, and lifting weights. People who have
osteoporosis may want to attempt gentle exercise, such as walking, rather than jogging or
fast-paced aerobics, which increase the chance of falling. Try to exercise three to four
times per week for 20-30 minutes each time. |
