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15 Osteoporosis Questions and Answers

1. How can I prevent osteoporosis before it starts?

Experts consider osteoporosis a largely preventable disease. Prevention should start early. Getting enough calcium and vitamin D as a child and teenager can dramatically cut your risks of developing osteoporosis later in life. Even if you're an adult, eating a good diet, getting enough calcium and vitamin D, exercising, and avoiding bad lifestyle habits such as smoking and excessive drinking, can help prevent osteoporosis. After menopause, woman can consider other drug therapies used to prevent bone loss and reduce their risk of osteoporosis. To learn about osteoporosis prevention techniques, talk to your doctor.

2. Am I getting enough calcium -- and how much is too much?

The amount of calcium you need depends on your age. It is recommended that adolescents get 1,300 milligrams of calcium a day. Adults should receive 1,000 milligrams up to age 50 and 1,200 milligrams after age 50.

The best way to figure out if you're getting enough calcium is to add up the amount of calcium in the foods you eat. For example, an 8-ounce glass of milk has nearly 300 milligrams of calcium, an 8-ounce cup of yogurt has between 250 and 400 milligrams of calcium, and 1.5 ounces of cheddar cheese has about 300 milligrams of calcium. Check the labels. Then compare what you're getting to the recommended amounts of calcium for your age group.

Read food labels and select foods that contain 10% or more of the Daily Value for calcium. When food shopping, look for terms such as "high in calcium," "fortified with calcium," "calcium-rich," or "excellent source of calcium."

If you're coming up short, talk to your doctor about ways you can boost your calcium levels, like changing your diet or taking supplements. But don't assume that more calcium is always better. Some studies have shown that women who take a lot of calcium supplements are at higher risk of developing kidney stones. The recommendation for the highest tolerable intake of daily calcium is 2,500 milligrams of calcium a day. More than this amount may increase your risk of kidney stones and other problems.

3. Is calcium from dairy products better than from other sources?

Dairy products have high levels of calcium per serving, which is why they're often recommended for bone health. But calcium from other sources -- like spinach, bok choy, and mustard greens, beans, tofu, almonds, fish, and many fortified cereals and juices -- can be just as beneficial. However, it may be difficult to get adequate calcium from food if you don’t eat dairy. And osteoporosis experts do say the best source of calcium is from foods, not supplements. Food contains other important nutrients that help the body use calcium.