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Bone health: Tips to keep your bones healthy
What can I do to keep my bones healthy?
You can take a few simple steps to prevent or slow bone loss. For example:
- Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the recommended dietary allowance (RDA) is 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women after age 50 and for men after age 70. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.
- Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish, such as tuna and sardines, egg yolks and fortified milk. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements.
- Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, can help you build strong bones and slow bone loss.
- Avoid substance abuse. Don't smoke and avoid drinking more than two alcoholic drinks a day.
Enlist your doctor's help
If you're concerned about your bone health or your risk factors for osteoporosis, consult your doctor. He or she may recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow bone loss.
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References
- Lewiecki EM. Prevention of osteoporosis. http://www.uptodate.com/index. Accessed Nov. 16, 2012.
- Calcium and bone health. Centers for Disease Control and Prevention. http://www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html. Accessed Nov. 16, 2012.
- Bone health. National Institutes of Health. http://www.nichd.nih.gov/health/topics/bone_health.cfm. Accessed Nov. 16, 2012.
- Exercise for your bone health. National Institutes of Health. http://www.niams.nih.gov/health_info/bone/Bone_Health/Exercise/. Accessed Nov. 16, 2012.
- Osteoporosis overview. National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/overview.asp. Accessed Nov. 16, 2012.
- Invest in your bones: Beat the break. International Osteoporosis Foundation. http://www.iofbonehealth.org/beat-break-report-2007. Accessed Nov. 16, 2012.
- Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. Institute of Medicine. http://books.nap.edu/openbook.php?record_id=5776. Accessed Nov. 16, 2012.
- Diem SJ, et al. Use of antidepressants and rates of hip bone loss in older women: The study of osteoporotic fractures. Archives of Internal Medicine. 2007;167:1240.
- Haney EM, et al. Association of low bone mineral density with selective serotonin reuptake inhibitor use by older men. Archives of Internal Medicine. 2007;167:1246.
- Osteoporosis. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00232. Accessed Nov. 16, 2012.
- AskMayoExpert. Bone density. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2012.
- Osteoporosis. American Congress of Obstetricians and Gynecologists. http://www.acog.org/~/media/For%20Patients/faq047.ashx. Accessed Nov. 16, 2012.
- USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Nov. 16, 2012.
- Dietary reference intakes for calcium and vitamin D. Institute of Medicine. http://www.iom.edu/vitamind. Accessed Nov. 16, 2012.
- AskMayoExpert. Osteoporosis. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2012.
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