Osteoporosis Prevention

Common osteoporosis prevention methods include taking certain medications, not smoking, and making sure you get enough calcium and vitamin D in your diet. By following these methods, you can be proactive in your healthcare and help ensure that you have strong, healthy bones for life.

 

An Overview of Osteoporosis Prevention

The key to osteoporosis prevention is building strong, healthy bones during the growth and development stages in life -- roughly between childhood and adolescence. By about age 20, the average person has acquired 98 percent of his or her skeletal mass, so past this point, it gets harder to build stronger bones.
 

Osteoporosis Prevention Steps

There are several factors a person should consider in order to optimize bone health. These osteoporosis prevention steps include:
 
  • A balanced diet rich in calcium and vitamin D. In most cases, 1000 milligrams of calcium per day is recommended.
  • Weight-bearing exercises. Young people who exercise regularly achieve greater peak bone mass (maximum bone density and strength) than those who do not.
  • A healthy lifestyle with no smoking or excessive alcohol intake. Smoking and alcohol are linked to bone loss.
  • Bone density testing and medication. These may also be recommended by your doctor if you are at a high risk for developing osteoporosis.
     

Osteoporosis Prevention and Calcium

An inadequate supply of calcium over a lifetime contributes to the development of osteoporosis. Many published studies show that low calcium intake appears to be associated with low bone mass, rapid bone loss, and high fracture rates. National nutrition surveys show that many people consume less than half the amount of calcium recommended to build and maintain healthy bones.
 
Good sources of calcium include:
 
  • Low-fat dairy products, such as milk, yogurt, cheese, and ice cream
  • Dark green, leafy vegetables, such as broccoli, collard greens, bok choy, and spinach
  • Sardines and salmon with bones
  • Tofu
  • Almonds
  • Foods fortified with calcium, such as orange juice, cereals, and breads.

 

Depending upon how much calcium you get each day from food, you may need to take a calcium supplement.

 

A person's need for calcium changes over a lifetime. The body's demand for calcium is greater during childhood and adolescence, when the skeleton is growing rapidly, and during pregnancy and breastfeeding.
 
Postmenopausal women and older men also need to consume more calcium. Furthermore, as you age, your body becomes less efficient at absorbing calcium and other nutrients. Older adults also are more likely to have chronic medical problems and to use medications that may impair calcium absorption.
 
Recommended Calcium Intakes (mg/day)
National Academy of Sciences (1997)
Ages
mg/day
Birth-6 months
210
6 months-1 year
270
1-3
500
4-8
800
9-13
1300
14-18
1300
19-30
1000
31-50
1000
51-70
1200
70 or older
1200
Pregnant or lactating
 
14-18
1300
19-50
1000
 
(Osteoporosis Prevention Continued: Page 2)
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Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD