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Reducing Your Risk for Osteoporosis Print

Posted on March 11th, 2014
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Reducing Your Risk for OsteoporosisOsteoporosis is a disease that causes bone deterioration, which increases your risk of fractures and breaks. There are many steps you can take to reduce your risk for osteoporosis including regular weight bearing physical activity and adequate intake of calcium and vitamin D. Help reduce your risk by following these recommendations:

Physical Activity:
Weight bearing activities as a part of your regular physical activity help maintain bone health.
Walking is an excellent activity that both promotes strong, healthy bones and overall health.
For additional benefits, add a strength training program.

Calcium:
Recent reports show that most Americans do not consume the recommended amounts of calcium daily. The amount of calcium you need daily varies by age – you can check your recommended daily intake from the CDC website here Good dietary sources include:

  • Dairy Products
  • Calcium Fortified Products – orange juice, cereals
  • Broccoli
  • Vitamin D:
    Adequate intake of vitamin D for most people is around 200 IU per day, but older individuals may need more ( www.surgeongeneral.gov ). Vitamin D is made by the body with exposure to sunlight and is also found in a number of foods.

    Good dietary sources include:

    • Saltwater Fish
    • Egg Yolks
    • Fortified Dairy Products

    Want more information? Visit the CDC website at http://www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html

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