is usually preventable. Females need to take steps to protect the health of their bones while they are still children, and on through their teenage and young adult years. Building strong bones at a young age will lessen the effect of the natural bone loss that occurs with age. These steps include:
- Eat foods rich in calcium and vitamin D, such as low-fat milk, yogurt, and cheese.
- Do weight-bearing exercise, such as walking, hiking, and stair climbing.
- Consider using calcium supplements.
- Don't smoke.
- Limit alcoholic beverages.
- Getting enough calcium throughout life is important because it helps to build and keep strong bones. Men and women age 25 to 65 should have 1,000 milligrams (mg) of calcium every day.
- Women near or past menopause should have 1000 mg of calcium daily if they are taking estrogen replacement therapy; if not, they need 1500 mg per day.
- Make foods that are high in calcium part of your diet.
Healthy foods that are rich in calcium are:
- low-fat dairy products such as cheese, yogurt, and milk
- canned fish with bones you can eat, such as salmon and sardines
- dark-green leafy vegetables, such as kale, collard, and broccoli
- breads made with calcium-fortified flour
If you don't get enough calcium from your food, you might think about taking a calcium supplement. (Always check with your health care provider before taking any dietary supplement.)
Besides calcium, your body uses Vitamin D to absorb calcium. That is usually no problem, since being out in the sun for even 15 minutes every day gives most people enough Vitamin D. You can also get this vitamin from supplements, as well as from cereal and milk fortified with Vitamin D.
Additionally, exercise builds bone and muscle and helps prevent bone loss and improves coordination to prevent falls. It also helps older people stay active and mobile. Weight-bearing exercises, done on a regular basis, are best for preventing osteoporosis. Walking, jogging, and playing tennis are all good weight-bearing exercises. Always check with your health care provider before starting an exercise program.
