Preventing Osteoporosis, Adult
Osteoporosis is a condition that causes the bones to get weaker. With osteoporosis, the bones become thinner, and the normal spaces in bone tissue become larger. This can make the bones weak and cause them to break more easily. People who have osteoporosis are more likely to break their wrist, spine, or hip. Even a minor accident or injury can be enough to break weak bones.
Osteoporosis can occur with aging. Your body constantly replaces old bone tissue with new tissue. As you get older, you may lose bone tissue more quickly, or it may be replaced more slowly. Osteoporosis is more likely to develop if you have poor nutrition or do not get enough calcium or vitamin D. Other lifestyle factors can also play a role.
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• Make sure you get enough calcium every day from food or calcium supplements.
○ If you are 50 years old or younger, aim to get 1,000 mg of calcium every day.
○ If you are older than 50, aim to get 1,200 mg of calcium every day.
• Try to get enough vitamin D every day.
○ If you are 70 years old or younger, aim to get 600 International Units every day.
○ If you are older than 70, aim to get 800 International Units every day.
• Follow a healthy diet. Eat plenty of foods that contain calcium and vitamin D.
○ Calcium is in milk, cheese, yogurt, and other dairy products. Some fish and vegetables also are good sources of calcium. Many foods such as cereals and breads have had calcium added to them. Check nutrition labels to see how much calcium a food or drink has.
○ Foods that contain vitamin D include milk, cereals, salmon, and tuna. Your body also makes vitamin D when you are out in the sun.
WHAT LIFESTYLE CHANGES CAN BE MADE?
Making changes in your everyday life can also play an important role in preventing osteoporosis.
• Stay active and get exercise every day. Ask your health care provider what types of exercise are best for