- Calcium
Getting enough calcium all through your life helps to build and keep strong bones. Since 1997 the National Academy of Sciences (NAS) has suggested that people over age 50 should get 1200 mg of calcium daily. To do this, make foods that are high in calcium part of your diet. These include low fat dairy foods, canned fish with soft bones such as salmon, dark green leafy vegetables, and calcium-fortified foods like orange juice, breads, and cereals.
If you think you need to take a supplement to get enough calcium, check with your doctor first. Calcium carbonate and calcium citrate are two common forms of calcium supplement. Be careful not to get more than 2500 mg of calcium a day very often. More than that amount can increase your chance of developing kidney problems.
- Vitamin D.
Your body uses vitamin D to absorb calcium. Being out in the sun for a total of 20 minutes every day helps most people’s bodies make enough vitamin D. You can also get vitamin D from eggs, fatty fish, and cereal and milk fortified with vitamin D. If you think you need to take a supplement, check with your doctor. The NAS says people age 51 to 70 should have 400 IU (international unit) each day. People over 70 should have 600 IU. More than 2000 IU of vitamin D each day may cause harm to your liver and even lower bone mass.
- Exercise.
Exercise makes bones and muscles stronger and helps prevent bone loss. It is also a way to stay active and mobile. Weight-bearing exercises, done three to four times
a week, are best for preventing osteoporosis. Walking, jogging, playing tennis, and dancing are examples of weight-bearing exercises. Strengthening and balance exercises may help you avoid falls and lessen your chance of breaking a bone. - Your Health
Some commonly used medicines can cause loss of bone mass. These include glucocorticoids (a type of steroids) which are used to control diseases such as arthritis and asthma, some antiseizure drugs, certain sleeping pills, some hormones that treat endometriosis, and some cancer drugs. An overactive thyroid gland or using too much thyroid hormone for an underactive thyroid can also be a problem. If you are taking these medicines, talk to your doctor about what can be done to protect your bones.
- Other Lifestyle Changes
Avoid smoking. Also limit how much alcohol you drink. Too much alcohol can put you at risk for falling and breaking a bone.
