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Prevention

By Mayo Clinic staff

Osteoporosis Insight

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Three factors essential for keeping your bones healthy throughout your life are:

  • Adequate amounts of calcium
  • Adequate amounts of vitamin D
  • Regular exercise

Calcium
Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70. Good sources of calcium include:

  • Low-fat dairy products
  • Dark green leafy vegetables
  • Canned salmon or sardines with bones
  • Soy products, such as tofu
  • Calcium-fortified cereals and orange juice

If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. The Institute of Medicine recommends taking no more than 2,000 to 2,500 milligrams of calcium daily.

Vitamin D
Vitamin D is necessary for your body to absorb calcium. Many people get adequate amounts of vitamin D from sunlight, but this may not be a good source if you live in high latitudes, if you're housebound, or if you regularly use sunscreen or you avoid the sun entirely because of the risk of skin cancer.

Scientists don't yet know the optimal daily dose of vitamin D. A good starting point for adults is 600 to 800 international units (IU) a day, through food or supplements. If your blood levels of vitamin D are low, your doctor may suggest higher doses. Teens and adults can safely take up to 4,000 international units (IU) a day.

Exercise
Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you'll gain the most benefits if you start exercising regularly when you're young and continue to exercise throughout your life.

Combine strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine.

Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but because such exercises are low impact, they're not as helpful for improving bone health as weight-bearing exercises are.

Coping and support
References
  1. Osteoporosis: Handout on health. NIH Osteoporosis and Related Bone Diseases National Resource Center. http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/osteoporosis_hoh.asp. Accessed Oct. 25, 2011.
  2. Rosen C. Osteoporosis. In: Goldman L, et al. Cecil Medicine. 24th ed. Philadelphia, Pa.: Saunders Elsevier; 2011. http://www.mdconsult.com/das/book/body/191371208-2/0/1492/0.html#. Accessed Oct. 25, 2011.
  3. De Paula FJ, et al. Osteoporosis. In: Bope ET, et al. Conn's Current Therapy. Philadelphia, Pa.: Saunders Elsevier; 2011. http://www.mdconsult.com/books/about.do?eid=4-u1.0-B978-1-4377-0986-5..C2009-0-38984-9--TOP&isbn=978-1-4377-0986-5&about=true&uniqId=236797353-5. Accessed Oct. 25, 2011.
  4. Weppner DM, et al. Osteoporosis. In: Ferri FF. Ferri's Clinical Advisor 2011: Instant Diagnosis and Treatment. Philadelphia, Pa.: Mosby Elsevier; 2011. http://www.mdconsult.com/books/about.do?eid=4-u1.0-B978-0-323-05610-6..C2009-0-38600-6--TOP&isbn=978-0-323-05610-6&about=true&uniqId=230100505-53. Accessed Oct. 25, 2011.
  5. Koch TR, et al. Postoperative metabolic and nutritional complications of bariatric surgery. Gastroenterology Clinics of North America. 2010;39:109.
  6. Rosen HN. Bisphosphonates in the management of osteoporosis in postmenopausal women. http://www.uptodate.com/home/index.html. Accessed Oct. 26, 2011.
  7. Finkelstein JS. Treatment of osteoporosis in men. http://www.uptodate.com/home/index.html. Accessed Oct. 26, 2011.
  8. Rosen CJ. Parathyroid hormone therapy for osteoporosis. http://www.uptodate.com/home/index.html. Accessed Oct. 26, 2011.
  9. Rosen HN. Denosumab for osteoporosis. http://www.uptodate.com/home/index.html. Accessed Oct. 26, 2011.
  10. Kennel KA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 27, 2011.
  11. National Osteoporosis Foundation: Community groups. http://www.nof.org/community/communitygroups. Accessed Oct. 26, 2011.
  12. Dietary reference intakes for calcium and vitamin D. Institute of Medicine. http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/Report-Brief.aspx. Accessed Oct. 27, 2011.
  13. AskMayoExpert. How much vitamin D is adequate to prevent vitamin D deficiency? Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2011.
  14. Rohren CH (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 2, 2011.
DS00128 Dec. 13, 2011

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