One in two women and one in four men over age 50 will have an osteoporosis-related fracture according to the National Osteoporosis Foundation. Osteoporosis is bone loss that leads to fragile bones and increased susceptibility to fractures. Resulting fractures of the hip and spine can be life-threatening.

Keeping bones healthy is important for all ages. The critical years for building bone mass are from about age 9 to age 30. About age 30, as part of the natural aging process, your bones begin to break down faster than new bone is formed. With the proper diet, exercise, not smoking, and limiting or not drinking alcohol, you can slow the bone loss.

To maintain healthy bones:

• Eat a calcium-rich diet that includes 1,000-1,300 mg of calcium daily depending your age. Calcium is found in dairy products, tofu, fortified orange juice, canned salmon and leafy green vegetables and is also available in supplements.
  
  
• Take calcium supplements in moderation. When taking calcium supplements it’s important to remember that more is not always better. If too much calcium is taken it can stop your body from retaining other important minerals like iron, magnesium and zinc. Calcium is best absorbed in small amounts, about 500mg or less, taken throughout the day.
  
  
• Avoid Supplements that use bone meal or dolomite. These supplements may contain toxic materials such as lead or mercury.
  
  
• Get 400—800 IU of vitamin D daily. It is found in fortified dairy and other food products and is produced when your skin is exposed to sunlight. It is also available in supplements. Vitamin D aids in calcium absorption.
  
  
• Do at least 30 minutes of weight-bearing exercise daily such as walking, stair climbing and weight lifting to strengthen your muscles and bones and slow bone loss. Children need 60 minutes a day of physical activity.
  
  
• If you smoke, quit. Smoking accelerates bone loss.
  
  
• Drink alcohol in moderation, if you drink.Heavy alcohol use can cause bone loss.
  
  
• Maintain a healthy weight. Being under weight increases the risk of bone loss and fractures.

For more information on bone health, see the National Osteoporosis Foundation website at http://www.nof.org.

Sources: National Osteoporosis Foundation and the U.S. Surgeon General’s Report on Bone Health and Osteoporosis.