1. Avoid Osteoporosis As a Child
You can set your children on the road to bone health, so that they may avoid the risk of osteoporosis as they age. Bone growth is most dramatic in children from birth through ages 18 to 20. Making sure that they have the vitamins and minerals they need now will affect the lifelong condition of their bones.
Children under 10 should get 800 mg per day. Those aged 11 through 18 or 20 need as much as 1300 mg per day. Include calcium and vitamin-D-rich foods in their diets. The Centers for Disease Control and Prevention provides an easy-to-follow list of foods and daily values. If your kids can't process dairy products, give them multivitamin or mineral tablets to make up the difference.
2. Avoid Osteoporosis Through Middle Age
If you are between ages 20 and 50, start now to build and maintain bone health. This can reduce the risk of your developing osteoporosis or help you avoid it completely. Follow the calcium and vitamin-D recommendations offered by the CDC, setting the calcium dosage at 1000 mg per day for men and premenopausal women. Pregnant or breastfeeding women should get 1500 mg per day. Follow a regimen of regular, weight-bearing exercise for optimum bone and muscle health. Forty-five minutes of walking, dancing, running or playing high-impact sports, a least three times each week, can help you avoid osteoporosis and many other conditions brought on by sedentary living.
3. Seniors and Osteoporosis
Older men or women who know they are at risk for the disease due to family history or other medical conditions should take special precautions. Osteoporosis degrades bone tissue, making fractures more likely. In some circumstances, fractures can be life threatening to seniors. Continue getting adequate calcium and vitamin D. Men still need 1000 mg of calcium each day, and postmenopausal women need between 1000 to 1500 mg per day. Consult your doctor for specifics. Don't give up exercising! Opt for lower-impact activities, such as walking or gardening, if you have physical limitations. Maintaining your mobility will help you to avoid losing it to osteoporosis.
