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Promoting Healthy Bone Density

Osteoporosis is the weakening of bones that often comes with age, specifically after a woman goes through menopause. Physicians at Miami Valley Hospital have years of experience treating this disease and offer the latest screening tools for prevention.

How to Prevent Osteoporosis

There are many steps you can take to keep your bones healthy including:

  • Eat a diet rich in calcium and vitamin D
  • Exercise
  • Limit alcohol
  • Do not smoke

Nutrition

Getting enough calcium and vitamin D helps make your bones strong. The following chart shows the amount of calcium and vitamin D you should get each day.

Age Calcium Vitamin D
0 to 6 months 210 mg 200 IU
7 to 12 months 270 mg 200 IU
1 to 3 years 500 mg 200 IU
4 to 8 years 800 mg 200 IU
9 to 18 years 1,300 mg 200 IU
19 to 50 years 1,000 mg 200 IU
51 to 70 years 1,200 mg 400 IU
Over 70 years 1,200 mg 600 IU

Many people get less than half the recommended amount of calcium. Good sources of calcium include:
  • Low-fat milk, yogurt and cheese
  • Foods with added calcium such as orange juice, cereals and breads

Your body produces vitamin D when you are exposed to the sun. Some people get all the vitamin D they need from sunlight; others need to take vitamin D supplements.

Exercise

Exercise helps your bones grow stronger. To increase bone strength, you can:

  • Walk
  • Hike
  • Jog
  • Climb stairs
  • Swim
  • Lift weights
  • Play tennis
  • Dance

Learn more about osteoporosis.

What do I do next?