Osteoporosis is preventable. Developing a diet that is rich in calcium and vitamin D and choosing a lifestyle that includes regular weight-bearing exercise are the best ways to prevent osteoporosis.
Calcium. 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 1,500 mg of calcium daily. 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 doctor before taking any dietary supplement.
Vitamin D. Your body uses vitamin D to absorb calcium. Being out in the sun for even a short time 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.
Exercise. Exercise builds bone strength and helps prevent bone loss. 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 doctor before starting an exercise program.
