How can you prevent osteoporosis?

How can you prevent osteoporosis?

Your diet and lifestyle are two important risk factors you can control to prevent osteoporosis. Replacing lost estrogen with hormone therapy also provides a strong defense against osteoporosis in postmenopausal women.

Diet

To maintain strong, healthy bones, you need a diet rich in calcium throughout your life. One cup of skim or 1 percent fat milk contains 300 milligrams of calcium.

Besides dairy products, other good sources of calcium are salmon with bones, sardines, kale, broccoli, calcium-fortified juices and breads, dried figs, and calcium supplements. It is best to try to get the calcium from food and drink.

For those who need supplements, remember that the body can only absorb 500 mg of calcium at a time. You should take your calcium supplements in divided doses, since anything more than 500 mg will not be absorbed.

Recommended daily allowance of calcium

Age and sexAmountAdults, 19-50 years1,000 mgAdult men, 51-70 years1,000 mgAdult women, 51-70 years1,200 mgAdults, 71 years old and older1,200 mgPregnant and breastfeeding teens1,300 mgPregnant and breastfeeding adults1,000 mg

Vitamin D is also important because it enables the body to absorb calcium. The recommended daily allowances of vitamin D are listed below. Vitamin D can also be obtained from sunlight exposure a few times a week or by drinking fortified milk.

Recommended daily allowance of Vitamin D

People by ageAmountInfants 0-6 Months400 IUInfants 6-12 months400 IU1-3 years old600 IU4-8 years old600 IU9-70 years old800 IUOver 70 years old800 IU14-50 years old, pregnant/lactating600 IU