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
- Limit alcohol
- Do not smoke
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.
|0 to 6 months
|7 to 12 months
|1 to 3 years
|4 to 8 years
|9 to 18 years
|19 to 50 years
|51 to 70 years
|Over 70 years
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 helps your bones grow stronger. To increase bone strength, you can:
- Climb stairs
- Lift weights
- Play tennis
Learn more about osteoporosis.
What do I do next?