Osteoporosis Facts
Tips for Protecting Your Bones
Follow these steps for strong, healthy bones:
1. Know your risk factors for osteoporosis.
- Female
- Older age
- Family or personal history of osteoporosis or broken bones
- Small and thin body
- Caucasian or Asian
- A diet low in calcium and vitamin D
- Inactive lifestyle
- Smoking
- Alcohol abuse
- Certain medications
- Certain diseases or conditions such as Crohn's disease or anorexia nervosa
Take a risk factor quiz from the National Osteoporosis Foundation.
2. Talk to your doctor.
- If you have 1 or more risk factors, get a test to measure your bone density.
- Repeat the test over time to see if your bone density has changed.
3. Get enough calcium each day.
- Choose foods high in calcium
- Not sure if you're getting enough? Talk to your doctor. He or she might recommend a dietary supplement. See how much calcium you need every day.
Does my daughter need a supplement?
It's best for your daughter to get the 1,300 milligrams of calcium she needs every day from food. This will help her get the other nutrients she needs as well. However, if she is lactose intolerant or has difficulty getting the calcium she needs, her doctor may recommend a supplement.
4. Get your vitamin D.
- Vitamin D helps the body use calcium.
- Vitamin D is usually added to milk and can be found in fatty fish such as tuna (in oil), salmon, or mackerel. Many foods may be fortified with vitamin D, such as cereals, yogurt, and tofu. Sunlight is also a source of vitamin D.
- Ask your doctor if you need a simple blood test that can tell if you are getting enough vitamin D or if you need a supplement. (See how much vitamin D is needed at every age.)
5. Work your bones.
- Adults need at least 2 1/2 hours of physical activity per week. This can be done 10 minutes at a time.
- Walking or running, jumping rope, and lifting weights are great exercises for your bones. Check out bone-strengthening activities that are good for you and your daughter.
Content last updated September 2009
