1. Maintain Optimum Calcium Levels
Women and men are both at risk for osteoporosis, or loss of bone density, as they age. However, women are four times more likely to get it. This condition can lead to serious fractures and complications. A simple way to help prevent the disease is to be sure to get enough calcium in your diet. Read the nutrition information on the packaged foods and dietary supplements that you buy from the grocery store, and note their calcium content. The CDC website has a list that will help you calculate the calcium content of common unpackaged foods. Add up the milligrams of calcium that you usually get and then supplement it to arrive at the recommended daily value for your age group.
How much calcium should you get? The National Institutes of Health (NIH) recommends 800 mg/day for ages one to 10, 1200 mg/day for ages 11 to 24, 1000 mg/day for men, premenopausal women and postmenopausal women who take estrogen, 1500 mg/day for postmenopausal women who don't take estrogen and 1200 to 1500 mg/day for pregnant or nursing women. Do not take more than 2000 mg of calcium in one day.
2. Get Enough Exercise
While you can start exercising at any age, children who are developing bone tissue can benefit most in regards to preventing later bone loss. Adults should exercise for about 45 minutes, three times a week. Weight-bearing exercise, such as walking, rather than low-impact activity, such as swimming, will help to strengthen bones. Experts recommend jogging, tennis, weight training and other high-impact workouts.
3. Boost Other Health Factors
You can aid your body in absorbing all that calcium you take by not smoking, limiting your salt intake and drinking alcohol and caffeine in moderation. Vitamin D is also an important nutrient in calcium absorption. The NIH recommends taking 200 to 600 IU/day. You can absorb vitamin D through 10 to 15 minutes of sunlight or eat foods like milk, eggs and cooked salmon. Most multivitamins also contain vitamin D. By fortifying yourself in these ways, you can maintain optimum bone health and prevent fractures caused by osteoporosis.
