Osteoporosis is not a normal part of aging.  Building strong bones during childhood and adolescence is the best defense against getting osteoporosis later.  Even as you get older, you can stop your bones from becoming weak, brittle, and more likely to break.

Not Just a Woman’s Health Concern

Osteoporosis also affects men. According to the National Osteoporosis Foundation, more than two million American men have osteoporosis.  Another 12 million are at risk for developing it.  And each year, men suffer one third of the hip fractures in the United States.  Osteoporosis in men continues to be under-diagnosed and underreported.

Steps for Healthier Bones

• Get enough calcium.   Make sure to get a daily calcium intake of 1000 mg/day for ages 19 to 50 and 1200 mg/day if you are over age 51. You can get calcium through foods and calcium supplements. Non-fat and low-fat dairy products are a good source of calcium, including milk, cheese, yogurt, and frozen yogurt.  One cup of milk provides 30 percent of an adult’s daily calcium requirement.  One cup of plain, fat-free yogurt provides 45 percent of the daily requirement. Two ounces of American cheese provide about 35 percent of the daily requirement. Calcium-fortified juices and dark green leafy vegetables, like broccoli and collards, are additional sources for calcium.  If you are lactose (milk sugar) intolerant, look for dairy products that are lactose-reduced and lactose free.

• Get enough vitamin D.  Vitamin D helps your body absorb calcium.  You can get it through exposure to sunlight—about 10 minutes a day.  If you don’t get much exposure to sunlight, get vitamin D by eating certain foods, such as milk, eggs, salmon and yogurt.  Vitamin D is also available as a supplement.  The intake from a supplement should be at least 400 IU of calcium per day but not more than 800 IU.

• Be physically active.  An active lifestyle can help decrease the risk of fractures by slowing bone loss, increasing muscle strength, and improving balance.  Aim to do weight-bearing activities, like walking, running, dancing, team sports, climbing stairs, or using weights in a gym.

• Don’t smoke. 

• Drink alcohol in moderation.  No more than one drink per day for women and two drinks for men. Alcohol hurts cells that build your bones.  It also lowers the amount of calcium in your body.

• Prevent falls.  Make your house safer such as using a rubber mat in the shower.  Keep floors free from clutter and area rugs that you could trip on.

• Get a bone density test.  Find out about your current bone health and risk for a fracture.

• Consider taking a medication that prevents or treats bone loss.  Check with your health care provider to discuss the benefits and risks of these medications and whether one might be right for you.

• Start early.  Building healthy bones should start in childhood by getting enough calcium and exercise.

For more information, call the National Osteoporosis Foundation at (800) 223-9994 or visit the NOF website at www.nof.org.