Preventing Osteoporosis

Preventing osteoporosis involves making lifestyle choices that help to build strong bones and maintain bone density throughout life. Here are some tips for preventing osteoporosis:

1. Get enough calcium: Calcium is essential for building and maintaining strong bones. Good sources of calcium include dairy products, leafy green vegetables, tofu, and fortified foods. Adults aged 19 to 50 need 1,000 mg of calcium per day, while those over 50 need 1,200 mg per day.
2. Get enough vitamin D: Vitamin D is necessary for the body to absorb calcium. Good sources of vitamin D include sunlight, fatty fish, eggs, and fortified foods. Adults aged 19 to 70 need 600 IU of vitamin D per day, while those over 70 need 800 IU per day.
3. Exercise regularly: Weight-bearing exercise, such as walking, hiking, or weight lifting, can help to build and maintain bone density. Aim for at least 30 minutes of moderate exercise most days of the week.
4. Don’t smoke: Smoking has been linked to a higher risk of osteoporosis, likely due to the fact that it can interfere with calcium absorption and lead to bone loss.
5. Limit alcohol: Drinking too much alcohol can interfere with the body’s ability to absorb calcium and lead to bone loss. Women should limit themselves to one drink per day, while men should have no more than two drinks per day.
6. Talk to your doctor about bone density testing: If you are at risk for osteoporosis, your doctor may recommend a bone density test to determine your bone health.

By following these tips, you can help to prevent osteoporosis and maintain strong, healthy bones throughout your life.