Osteoporosis occurs when bone density decreases due to calcium loss in the bone. This is a normal part of aging, but in some people it occurs more rapidly than in others. Some individuals have lower bone mass to begin with and it makes them more prone to developing osteoporosis. Fortunately, lifestyle changes to diet and exercise can prevent osteoporosis.
Step 1
Start early. Young women especially should build their bone density before the age of 20. After this point, it becomes more difficult to build bone density and most effort will go into maintaining what is already there.
Step 2
Consume at least 1300mg of calcium each day if you are between the ages of 9 to 18 and 1000mg or more if over age 18. Women who have gone through menopause should aim to get at least 1200mg daily. Dairy products, leafy green vegetables and fortified juices are excellent sources of calcium, but if your food intake doesn't contain enough calcium, you may want to use supplements to ensure adequate intake.
Step 3
Take supplemental vitamin D in doses of at least 1000 IU daily. If you have been diagnosed with low levels of vitamin D, your doctor may prescribe higher doses. Vitamin D is essential for maintaining the calcium and phosphorus levels in the body and a deficiency can cause calcium to be pulled out of the bones.
Step 4
Eat a healthy diet that includes the nutrients boron, magnesium, phosphorus, zinc, potassium, manganese, iron, copper and vitamins C and K. These vitamins and minerals all play a role in bone health. Alternatively, you could take a multivitamin containing these nutrients.
Step 5
Exercise daily by doing activity that causes your bones and muscles to work against gravity. Good choices include walking, jogging, jumping rope and playing recreational sports. Adults should aim to do 30 minutes or more a day and anyone under 18 should get at least 60 minutes of daily activity.
Tips and Warnings
- Smoking and drinking more than two alcoholic beverages a day can increase the risk of osteoporosis. Hormonal replacement therapy, or HRT, for women who have reached menopause may reduce bone loss and help prevent osteoporosis, but these treatments may carry other disadvantages, such as an increase in breast cancer risk. Ask your doctor if HRT is appropriate for you.
- Vitamin A can cause bone density loss when taken in high doses, which means more than about 5000 IU a day. If you take a multivitamin, take one that does not contain excess vitamin A.
Things You'll Need
- Calcium supplement
- Vitamin D supplement
