Prevention

Take steps to prevent osteoporosis. Here's what you can do:

• Get enough calcium, preferably through food.
• Make sure you get enough vitamin D, which helps you absorb calcium. Your skin can make vitamin D with exposure to sunlight. However, people living in northern states, wear sunscreen or don't get much sun exposure probably need a vitamin D supplement. Milk and salmon are a good sources of vitamin D.
• Do regular weight-bearing exercise, such as walking, jogging, running, aerobics, ski-machines, stair-step machines or weight training.
• Don't smoke.
• If you drink alcohol, do so only in moderation.
• Talk to your doctor about your bone health. Women age 65 and older should be screened routinely for osteoporosis, according to the U.S. Preventive Services Task Force (USPSTF). However, routine screening should start at age 60 or earlier for women at increased risk for the disease.

Source: USDA

Vitamin D

Daily vitamin D requirements are the same in males and females. Fortified foods, or foods that have vitamin D added to them, are the major sources. One cup of milk gives you half of the estimated daily need for this vitamin if you are age 19 to 50; one-fourth of the needed intake if you are 51 to 70; and only 15 percent of the recommended intake if you are age 71 or older. However, other dairy products such as cheese, yogurt and ice cream generally don't have this fortification. Fish naturally has vitamin D. Your skin also makes vitamin D when it is exposed to the sun. However, sunscreens put on the skin blocks the sun's rays. But don't stop wearing sunscreen because it helps protect you from skin cancer.

People living in northern regions don't have as much sun exposure during the winter. So get vitamin D through your diet.

Here are the recommendations for daily intakes:

• Ages 19 to 50: 200 international units (IU).
• Ages 51 to 69: 400 IU.
• Age 70 and older: 600 IU.

Food containing calcium

Getting enough calcium is one of your best defenses against osteoporosis. If you can't get enough calcium through your daily diet, a multivitamin or an antacid with calcium added can help. Always speak to your doctor before taking a supplement.

Foods rich in calcium are:

• Milk - 300 mg for each 8-ounce glass.
• Calcium-fortified orange juice - 300 mg for each 8-ounce glass.
• Yogurt - 300 milligrams for each 8-ounce container.

Canned salmon and some vegetables have moderate amounts of calcium as well:

• Spinach.
• Turnip greens.
• Broccoli.
• Mustard greens.
• Collards.

More on Osteoporosis

This article was reviewed and updated June 2007.