What I can do to prevent osteoporosis?
Calcium: Dairy products, including yogurt and cheese are excellent sources of calcium. A glass of eight ounces of milk contains nearly 300mg of calcium. Other foods rich in calcium include sardines with bones and green leafy vegetables such as broccoli and green vegetables. If your diet does not contain enough calcium, dietary supplements can help. Talk to your doctor before taking a calcium supplement.
Vitamin D: Vitamin D helps the body absorb calcium. We recommend 200 to 600 IU of vitamin D daily. Supplemented dairy products are an excellent source of vitamin D. (One cup of milk contains 100 IU, a multivitamin contains 400 IU of vitamin D.) Vitamin D supplements may be taken if your diet does not contain enough of this food. Again, consult your doctor before taking a vitamin supplement. Too much vitamin D can be toxic.
Exercise regularly: The muscles and bones they need exercise to stay strong. No matter what your age, exercise can help you reduce bone loss while providing many additional health benefits. Doctors believe that a moderate exercise program (three or four times a week) is effective for the prevention and management of osteoporosis.
Weight-bearing exercises such as walking, running, marching, climbing stairs, dancing and weight training are the best. Falls cause 50 percent of fractures, therefore, even if you have low bone density you can prevent fractures if you avoid falls. Programs that emphasize balance training, such as Tai Chi, should be considered. Consult your doctor before starting any exercise program.