Osteoporosis

Home » Osteoporosis » Prevention

Prevention

Prevention of osteoporosis includes getting an adequate intake of calcium and vitamin D, as well as attention to exercise. Smoking cessation and reducing alcohol consumption are also important factors for bone health and osteoporosis prevention.

Calcium
Calcium is essential for bone health. The body's need for calcium increases during four periods in a woman's life:

• Adolescence and teenage years
• During pregnancy and breastfeeding
• After menopause
• After age 65

The National Academy of Sciences has set daily-recommended allowances for calcium intake:

Foods containing calcium include dairy products, salmon, kale, collard greens, broccoli, spinach, and calcium-fortified foods such as bread, cereals, and orange juice. Some women require a calcium supplement. The dosage should not exceed 2000 mg because it may increase the risk for kidney stones.

Vitamin D
Vitamin D aids in the intestinal absorption of calcium and phosphorus. Twenty minutes of sun each day satisfies the daily-recommended intake; however, additional vitamin D may be necessary. If taken in a supplement, 400 IU to 800 IU per day is recommended. The dosage should not exceed 2000 IU daily because of possible liver damage. Foods containing vitamin D include eggs, fatty fish, cereal, and milk fortified with vitamin D.

Exercise

An active lifestyle that includes regular exercise helps to maintain and even increase bone density. Recommended forms of exercise include the following:

• Aerobics
• Dancing
• Hiking
• Jogging
• Stair climbing
• Tennis
• Walking
• Weight training

Stop Smoking
Smoking tobacco interferes with the absorption of calcium and is associated with lower estrogen levels, early onset of menopause, and an increased need for hormone replacement therapy after menopause. Smoking cessation reduces the risk for osteoporosis.

Reduce Alcohol Intake
Excessive and prolonged alcohol consumption inhibits bone remodeling. In addition, intoxication increases the risk for falls. Women who drink alcohol should consume fewer than 4 drinks per week.

Osteoporosis, Prevention reprinted with permission from womenshealthchannel.com
© 1998-2008 Healthcommunities.com, Inc. All Rights Reserved.

Osteoporosis Resources

	Join Our Osteoporosis Forum Do you have a question, want to share medical advice, or just need to discuss your situation with someone else having a similar experience? The healthchannels forum is a resource for everyone to share and discuss their health and medical needs with others.	Advertising Disclaimer
	Living with...Share your story Do you have a personal health story that you would like to share with others? As a source of free patient education, our goal is to provide our users with trustworthy information and support from others. That's why we've started our "Living with..." sections.
	Our "Living With..." support pages are a place to share experiences about living with a certain condition, disease, disorder, or illness and for loved ones of those dealing with health-related issues. Many people, especially when newly diagnosed, find comfort in knowing that others are having a similar experience. Help others by sharing your story. View stories already submitted.
	Stay Updated Sign up for our newsletter and receive important updates on the medical conditions that are most important to you.
To quickly access health information from your website's browser, download Healthcommunities.com's healthchannels toolbar. Advertising Disclaimer