Preventing Osteoporosis

Below there is a list of things that you can do to prevent osteoporosis.  More information on calcium, vitamin D, and exercise are in the Nutrition and Exercise sections.

• Eat foods high in calcium.
• Get enough vitamin D, especially during the winter months.
• Exercise.
• Quit smoking.
• Limit your alcohol.  If you drink alcohol, you should not drink more than two alcoholic beverages or drinks per day.
• Talk to your doctor about osteoporosis.
• Talk to your doctor if you . . . 
1.  are taking any long-term medications 
2.  are going through or have completed menopause
3.  are over the age of 65 
4.  had abnormal menstruation due to an eating disorder or too much exercise
5.  have two or more risk factors

Nutrition

You need calcium and vitamin D for bone growth and keeping bones strong as you age.  Low levels of these nutrients leads to osteoporosis.

Calcium

What does calcium do?

Calcium is a mineral that builds bone and keeps bone strong.  Without calcium bones cannot reach their peak strength while they are growing during childhood and young adulthood.  

Bones continue to grow stronger until about the age of 30.  They call this bone growth an increase in bone mass.  The more bone mass you have the better.

How much calcium do I need?

Calcium is found in food and can be taken as a supplement.  Foods differ on how much calcium they have in them.  The table below shows you how much calcium males and females need per day from food (or supplements) based on age.

Where do you get calcium?

Calcium is found in dairy products, such as milk, cheese, and yogurt, and a variety of other foods.  Some foods have calcium already, while others the calcium is added.  When calcium is added to food it is called calcium "fortified".  If you cannot eat foods high in calcium or do not get enough calcium from your diet for any reason, you can get calcium from a supplement.  Do not take more than 2500 mg of calcium per day.  Speak with your doctor before taking supplements to see what is right for you.

Below is a list of foods rich in calcium.  Amounts of calcium per serving may vary depending on the name brand of the product.

Vitamin D

What does vitamin D do?

Vitamin D helps bone grow and remain strong.  It is needed in order for the small intestines to absorb calcium and for the bones to use it.  

How much vitamin D do I need?

Below is a listing of the recommended amount of vitamin D males and females need per day from food (or supplements) based on age. 

Where do you get vitamin D?

Vitamin D is made under the surface of your skin when your skin is in direct sunlight.  If you do not get enough sun, you need to eat foods with vitamin D or take a supplement.  This may be the case during the winter months in Rhode Island, or with the use of sunscreen in the summer, or because you are unable to get outside at all.

Few foods contain vitamin D naturally.  These include:

• egg yolks
• fish livers
• fish liver oils

• milk
• egg yolks
• fatty fish (ex., herring)
• many breakfast cereals 
• some margarines

If you are unable to get enough sunlight or do not get enough vitamin D in your diet, you may want to take a vitamin D supplement.  Do not take more than 50 micrograms (mcg) or 200 International Units (IU) of vitamin D per day.  Speak with your doctor before taking any supplement to see what is right for you.

Exercise

Exercise that puts demands on your bones are known as "weight-bearing" or "resistance" exercises.  They help to strengthen bone.  Exercise (in combination with a healthy diet and lifestyle) is important in the prevention of osteoporosis.  

Below is a list of exercises that increase bone strength or bone mass.  Swimming and bicycling are not "weight-bearing", therefore do not have the same benefit as those found below.

*If you have low bone mass or osteoporosis or if you do not exercise now, speak with your doctor or physical therapist about modified exercises to prevent a fracture or broken bone.

From the Osteoporosis Program, RI Department of Health
Please feel free to copy and distribute.