Can I Prevent Bone Loss?

Osteoporosis is preventable. A diet that is rich in calcium and vitamin D and a lifestyle that includes regular weight-bearing exercise are the best ways to prevent weakened bones in later life.

Calcium. Getting enough calcium all through your life helps to build and keep strong bones. In 1997 the National Academy of Sciences (NAS) suggested that people from age 31 to 50 get 1000 mg (milligrams) of calcium each day. People over 50 should get 1200 mg daily. To do this, make foods that are high in calcium part of your diet. Some healthy foods that have a lot of calcium are:

Low-fat dairy foods such as cheese, yogurt, and milk
Canned fish with bones you can eat, such as salmon and sardines
Dark-green leafy vegetables, such as kale, collards, and broccoli
Calcium-fortified orange juice
Breads made with calcium-fortified flour
Three to four servings each day from the dairy group will give you about 1200 mg of calcium. A serving is 1 cup of milk, pudding, or yogurt; 1-1/2 ounces of cheese; or 2 cups of cottage cheese. Try to use low- or non-fat foods.

If you think you need to take a supplement to get enough calcium, check with your doctor first. Calcium carbonate and calcium citrate are good forms of calcium supplement. Be careful not to get more than 2000 mg of calcium a day very often. That amount can increase your chance of developing kidney problems.

Vitamin D. Your body uses vitamin D to absorb calcium. Being out in the sun for a total of 20 minutes every day helps most people’s bodies make enough vitamin D. You can also get vitamin D from eggs, fatty fish, and cereal and milk fortified with vitamin D, as well as from supplements. According to the NAS, people age 51 to 70 should have 400 IU (international unit) each day and those over 70 should have 600 IU. More than 2000 IU of vitamin D each day may cause harm to your liver and even lower bone mass.

Exercise. Exercise makes bones and muscles stronger and helps prevent bone loss. It also helps you stay active and mobile. Weight-bearing exercises, done three to four times a week, are best for preventing osteoporosis. Walking, jogging, playing tennis, and dancing are all good weight-bearing exercises. Strengthening and balance exercises may help you avoid falls and lessen your chance of breaking a bone.

There is no such thing as being “too old” or “too frail” to do some sort of exercise. You might want to check with your doctor before starting a vigorous exercise program if you are a man over 40 or a woman over 50 or if you have a chronic condition, a family history of certain health problems, or any other concerns.

Medication. Some medicines can cause loss of bone mass. These include glucocorticoids which are used to control diseases such as arthritis and asthma, some antiseizure drugs, certain sleeping pills, some hormones used to treat endometriosis, and some cancer drugs. An overactive thyroid gland can also be a problem. If you are taking these medicines, talk to your doctor about what can be done to protect your bones.

Other Lifestyle Prevention Steps. Avoid smoking. Smoking causes your body to make less estrogen which protects the bones. Also limit how much alcohol you drink. Too much alcohol can damage your bones, as well as put you at risk for falling and breaking a bone.