What can be done to prevent osteoporosis?

Several simple steps can be taken to prevent osteoporosis or to reverse many of the changes associated with the disease:

• REGULAR WEIGHT-BEARING EXERCISE. Daily exercise such as simple walking can help build and strengthen bones - either out in your community or even on a treadmill. Additionally, resistance strength training exercises at the direction of your physician or a trained physical therapist can also help protect from osteoporosis and help prevent osteoporotic fractures. This activity gently stresses the bones and can reduce the rate of bone loss as well as increase overall bone mass.

• DAILY CALCIUM AND VITAMIN D INTAKE. In adults over 50, intake of 1200mg of calcium and 600 IU of vitamin D (D₃ or cholecalciferol) is recommended daily. For women over age 70, the recommendation for vitamin D increases to 800 IU. Dietary intake may not be enough to meet this need and oral supplements may be required. Calcium is incorporated into the structure of bones and is integral in maintaining bone strength and mass. Even if we take in enough calcium through diet and supplements to meet the recommendations, our bodies may not make appropriate or efficient use of the calcium. Vitamin D is important for specifically this reason. It aids the absorption of calcium from the gastrointestinal tract into our blood so it can be used to properly mineralize our bones.

• PROTEIN AND NUTRITION. Maintaining appropriate balanced nutrition with adequate protein intake in the diet has also been shown to help with building both stronger bones and stronger muscles. Protein is a primary building block in the bones and muscles. Foods that are high in protein include meat, fish and poultry, dairy products, nuts, and soy beans.

• LIMIT ALCOHOL USE AND AVOID TOBACCO