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Below is a list of things that you can do to prevent osteoporosis:
- Eat foods high in calcium.
- Get enough vitamin D, especially during the winter months.
- Be physically active to help keep bones strong. Children need 60 minutes and adults need 30 minutes of weight-bearing physical activity, such as walking, jumping, or jogging, every day.
- Reduce the hazards in your home that could increase your risk of falling and breaking young bones.
-Talk with your doctor about;
a.)the medicines you are taking that could weaken bones, like medicine for thyroid or arthritis conditions. Also, talk about ways to take medicine that are safe for bones.
b.) if you are going through or have completed menopause
c.) are over the age of 65
d.) had abnormal menstruation
e.) have two or more risk factors.
- Discuss ways to protect bones while treating other problems.
- Maintain a healthy weight. Being underweight raises your risk of fracture and bone loss.
- Do not smoke. Smoking can reduce bone mass and increase your risk of fracture. Pennsylvania offers several Tobacco and Cessation programs.
- Limit your alcohol use. Heavy alcohol use reduces your bone mass and increases your risk for a broken bones.
- Be an advocate for your family and friends about the importance of bone health. Educate yourself on proper nutrition and the need for exercise to have good bone health. The same healthy lifestyle that strengthens your bones strengthens your whole body.
You are never too old or too young to improve your bone health
Calcium Recommendations
| Age | Milligrams/Day |
|---|
| 1-3 years | 500 |
| 4-8 years | 800 |
| 9-18 years | 1,300 |
| 19-50 years | 1,000 |
| 51 + years | 1,200 |
(Read nutrition labels to know how much you are getting every day)
Vitamin D is also important, because it helps your body absorb calcium.
The National Osteoporosis Foundation (NOF) recommends the following Vitamin D
3
amounts, daily:
Adults under age 50 get 400-800 IU
Adults age 50 and older get 800-1,000 IU
Sources of Vitamin D
There are three ways to get Vitamin D
1. Sunlight - (Please practice sun safety, click here to view sun safety information)
2. Food
3. Supplements and medications
People Who May Not Get Enough Vitamin D
People who spend little time in the sun
People with very dark skin
Elderly people
People living in nursing homes or other institutions
People with certain medical conditions such as serious diseases of the nervous or
digestive systems
Obese or very overweight people
Lab Test to Check Your Vitamin D Level
The best way to find out if you are getting enough Vitamin D is with a simple blood test that checks your vitamin D level. Talk to your doctor about this test.
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