Osteoporosis Prevention
It is possible to maintain bone health and prevent osteoporosis. The best defense against osteoporosis later in life is to begin building strong bones as a child. Women develop about 98 percent of their bone mass by the age of 20, making early intervention vital. Continue with the following healthy behaviors throughout your life to decrease your risk of osteoporosis:
- Eat a diet rich in calcium and vitamin D. The Institute of Medicine recommends you get the following amounts of calcium:
- Up to 1 year old - 210 to 270 milligrams (mg)
- Ages 1 to 3 years - 500 mg
- Ages 4 to 8 years - 800 mg
- Ages 9 to 18 years - 1,300 mg
- Ages 19 to 50 years - 1,000 mg
- Age 51 and up - 1,200 mg
- Participate in regular weight-bearing and resistance-training exercises
- Avoid smoking and excessive alcohol intake
- Consult healthcare professionals about bone health, hormone therapy and medications to prevent or treat osteoporosis
- Get a bone density test when age appropriate