How to Prevent Osteoporosis and Protect Bone Health

As we age our bones may become more porous and fragile, a condition called osteoporosis. While scientists look for a cure to what can be a debilitating condition, the best solution is to prevent it the condition which can cause broken bones and become crippling. The National Osteoporosis Foundations offers prevention tips.

Difficulty: Moderately Easy

Instructions

1. Get your recommended calcium. The NOF recommendations suggest adults under 50 get 1,000 mg of calcium daily. Adults over 50 should get 1,200 mg. of calcium daily.

2. Take the recommended Vitamin D, which is often in calcium supplements. Vitamin D can be synthesized when the skin is exposed to sunlight.

3. Include calcium rich foods in your diet. Dairy foods, such as yogurt, milk and cheese are excellent forms of calcium. Other foods that are sources of calcium are salmon, almonds and broccoli.

4. Exercise is important to bone health. The bones are living tissue that responds to exercise by getting stronger. Weight bearing exercise, such as walking, helps to keep bones strong. Recommended exercises include walking, dancing, high impact aerobics, jogging, rope jumping, stair climbing and tennis.

5. Avoid smoking and avoid drinking excessive alcohol.

6. Talk to your doctor about bone health and ask about a bone mineral density test to measure bone mass. If the doctor is concerned about bone mass, medication may be recommended.

Tips & Warnings

• Information in this article is not intended as medical advice.