Prevention of osteoporosis includes getting an adequate intake of calcium and vitamin D, as well as attention to exercise. Smoking cessation and reducing alcohol consumption are also important factors for bone health and osteoporosis prevention.
Calcium
Calcium is essential for bone health. The body's need for calcium increases during four periods in a woman's life:
- Adolescence and teenage years
- During pregnancy and breastfeeding
- After menopause
- After age 65
The National Academy of Sciences has set daily-recommended allowances for calcium intake:
| Age | Amount of Calcium |
| 9–18 | 1300 mg |
| 19–50 | 1000 mg |
| 51 and older | 1200–1500 mg |
Foods containing calcium include dairy products, salmon, kale, collard greens, broccoli, spinach, and calcium-fortified foods such as bread, cereals, and orange juice. Some women require a calcium supplement. The dosage should not exceed 2000 mg because it may increase the risk for kidney stones.
Vitamin D
Vitamin D aids in the intestinal absorption of calcium and phosphorus. Twenty minutes of sun each day satisfies the daily-recommended intake; however, additional vitamin D may be necessary. If taken in a supplement, 400 IU to 800 IU per day is recommended. The dosage should not exceed 2000 IU daily because of possible liver damage. Foods containing vitamin D include eggs, fatty fish, cereal, and milk fortified with vitamin D.
An active lifestyle that includes regular exercise helps to maintain and even increase bone density. Recommended forms of exercise include the following:
- Aerobics
- Dancing
- Hiking
- Jogging
- Stair climbing
- Tennis
- Walking
- Weight training
Stop Smoking
Smoking tobacco interferes with the absorption of calcium and is associated with lower estrogen levels, early onset of menopause, and an increased need for hormone replacement therapy after menopause. Smoking cessation reduces the risk for osteoporosis.
Reduce Alcohol Intake
Excessive and prolonged alcohol consumption inhibits bone remodeling. In addition, intoxication increases the risk for falls. Women who drink alcohol should consume fewer than 4 drinks per week.
In June 2009, the U.S. Food and Drug Administration (FDA) approved zoledronic acid (Reclast® Injection) to prevent osteoporosis in postmenopausal women with low bone density. This medication, which also can be used to treat osteoporosis, may help prevent the condition for up to 2 years with a single dose.
Physician-developed and -monitored.
Original Date of Publication: 01 Apr 2001
Reviewed by: Stanley J. Swierzewski, III, M.D.
Last Reviewed: 04 Dec 2007
Osteoporosis, Osteoporosis Prevention reprinted with permission from womenshealthchannel.com
© 1998-2010 Healthcommunities.com, Inc. All Rights Reserved.
