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How can I help prevent osteoporosis?

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To prevent osteoporosis:

  • Exercise. It strengthens bones and muscles.
  • Get enough calcium. Experts recommend 1,000 milligrams a day for women before menopause and 1,200 after. It’s in dairy products, canned fish with bones, leafy vegetables, and foods with calcium added.
  • Ask your doctor if you should take calcium supplements.
  • Get enough vitamin D. You can spend time in the sun. And it’s in eggs, fatty fish, foods with added vitamin D, and supplements. Adults need 600 to 800 IU of it daily.

SOURCES:

National Osteoporosis Foundation: "About Osteoporosis: Fast Facts," “Medication and Treatment Adherence.”

NIH Office of Dietary Supplements: “Vitamin D.”

National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Osteoporosis."

American Academy of Orthopaedic Surgeons: "Osteoporosis - Fact Sheet."

McIlwain, H., MD, and D. Bruce, PhD, , Morrow, 2007. Diet for a Pain-Free Life

Reviewed by Jennifer Robinson on October 25, 2018

SOURCES:

National Osteoporosis Foundation: "About Osteoporosis: Fast Facts," “Medication and Treatment Adherence.”

NIH Office of Dietary Supplements: “Vitamin D.”

National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Osteoporosis."

American Academy of Orthopaedic Surgeons: "Osteoporosis - Fact Sheet."

McIlwain, H., MD, and D. Bruce, PhD, , Morrow, 2007. Diet for a Pain-Free Life

Reviewed by Jennifer Robinson on October 25, 2018

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