1. Get the Total Dietary Picture
We often pay attention to dietary needs, such as calcium or vitamin levels, as though they are distinct and independent. Our interest may be due to media focus or a specific medical condition that wakes us up to a deficiency. Even if we do get the correct daily amounts, other health issues can prevent them from being utilized by the body. This is often the case with the onset of osteoporosis. Calcium and vitamin D are necessary to bone growth. Anything that inhibits their absorption, such as caffeine, alcohol and salt, should be limited. Mitigating conditions that include hypertension, anorexia, bulimia or some cancers should be diagnosed and treated.
2. Zero in on Nutrient Needs
To maintain bone strength and prevent tissue loss, men should get 1,000 mg of calcium and postmenopausal women need 1,500 mg each day. Vitamin D is needed to facilitate calcium absorption, in amounts from 400 to 800 IU daily. Examine your diet for a week to see where your intake falls. Then add calcium with dairy products, almonds, broccoli or kale. Short sunlight exposure gives you a vitamin-D boost. To supplement where your diet falls short, try a multivitamin, fortified milk or juice or special calcium chews.
3. Exercise and Keep Moving
If you've begun a practice of weight-bearing exercise earlier in life, keep going. If not, get going with the walking, jogging, stair climbing or tennis. Using bones and joints keeps them stronger longer. Spend 45 minutes, three or four times a week, getting fitter, and you'll be less likely to develop osteoporosis in the future. Staying active literally keeps you on your feet, as this disease is characterized by bone breakage, which can knock you out of contention for long periods of time. Weakness and pain make it more difficult to get going again, increasing the risk of further debilitation. Doctors recommend choosing an exercise that you like and sticking with it for as long as your health will allow.
