Bone density is an important part of your overall health. If your bones become too weak, you can develop osteoporosis, which can put you at risk of broken bones, pain and disability. Women are at increased risk of developing osteoporosis, especially as they get older. Fortunately, there are some steps you can take to help maintain or increase your bone density at any age.
Step 1
Get enough calcium. Calcium is essential for keeping your bones healthy and strong. Unfortunately, many women consume far less calcium than they need to maintain good bone health. If you are a woman under the age of 50, you should aim to get 1,000 mg of calcium each day. If you are 50 years or older, consume at least 1,200 mg of calcium daily. Calcium can come from milk, yogurt, tofu and other calcium-rich foods, as well as calcium supplements.
Step 2
Remember vitamin D. Your body cannot absorb the calcium your bones need without vitamin D. If your intake of vitamin D is too low, your body will need to take calcium from your bones, which can decrease your bone density. Adults younger than 50 years need 400 to 800 IU of vitamin D each day. Those ages 50 and older need 800 to 1,000 IU of vitamin D daily. You can get vitamin D from sunlight exposure, foods such as milk and salmon, and vitamin D supplements.
Step 3
Exercise. Regularly performing weight-bearing exercises can help slow bone loss and improve strength. Weight-bearing exercises are activities that require your body to work against gravity. Walking, dancing, running, stair climbing, jogging, tennis and weightlifting are all good exercises for your bones.
Step 4
Quit smoking. If you smoke, quitting can help strengthen your bones. In addition to harming your body in many other ways, smoking increases your risk of osteoporosis. Researchers believe that smoking lowers the amount of estrogen that circulates in your body, which can speed bone loss. So if you smoke, stop.
Step 5
Limit alcohol intake. Drinking too much alcohol can make it difficult for your body to use the calcium you consume in your diet and from supplements. So if you drink alcohol, limit your intake to no more than one drink per day.
Step 6
Consider medications. If your doctor has determined that you have osteoporosis or are at risk of developing it, she may suggest you take medications to strengthen your bones. Medications that can help strengthen your bones include bisphosphonates, calcitonin, estrogens, parathyroid hormone and raloxifene. Talk with your doctor about your individual risks and benefits associated with taking these medications.
