Osteoporosis affects more than 10 million Americans, according to the American College of Obstetricians and Gynecologists. The disease causes the bones to become brittle and weak, leading to fractures and disability in severe cases. While osteoporosis can affect all bones in the body, the hips, wrists and spine are most often affected. There are many uncontrollable risk factors for the disease, such as being female, having a family history of the disease and being over the age of 65 years, but it is possible to prevent many cases of osteoporosis through diet and minerals.
Step 1
Eat a diet high in calcium and vitamin D. Calcium-rich foods include broccoli, almonds, canned salmon, cooked kale, soy products and oats. Many other common foods are now calcium fortified, such as some breads and cereals.
Step 2
Include foods high in magnesium, zinc, vitamin K, vitamin C and protein in your daily diet. These vitamins and minerals are important in maintaining healthy strong bones. The U.S. Department of Health and Human Services recommends adding lean meat, green leafy vegetables, fish and oranges to your diet to ensure adequate intake of these nutrients.
Step 3
Take a calcium supplement if your diet does not provide enough calcium to prevent osteoporosis. The National Osteoporosis Foundation (NOF) recommends 1,000 milligrams of calcium each day for adults under the age of 50 years, and 1,500 milligrams of calcium per day for anyone over the age of 50 years. Look for the amount of elemental calcium in any supplement you take, as this is the amount of calcium the product actually contains.
Step 4
Add a vitamin D supplement when dietary sources are insufficient. The NOF states that adults younger than 50 years need 400 to 800 IU of vitamin D each day to prevent osteoporosis, while adults over the age of 50 years need at least twice that amount. Most people obtain enough vitamin D from sun exposure. Vitamin D is necessary for calcium absorption.
Step 5
Avoid excessive consumption of alcohol. According to the Mayo Clinic, drinking more than two alcoholic drinks each day can decrease the formation of new bone and impair your body's ability to absorb calcium effectively.
Step 6
Limit your intake of caffeine. Caffeine can interfere with calcium absorption when consumed in high amounts. Drinking fewer than three cups of coffee each day is generally OK.
Things You'll Need
- Calcium supplement
- Vitamin D supplement
