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Unlocking Osteoporosis Prevention: Nutrition, Exercise, and Vitamin D for Strong Bones


Osteoporosis prevention should start from childhood. Daily consumption of calcium-rich foods, such as milk and dairy products, along with regular physical activity, contribute to acquiring and maintaining sufficient bone mass.

Good nutrition and regular exercise are essential for keeping bones healthy throughout life.

Calcium Men and women aged 18 to 50 need 1000 milligrams of calcium per day. This daily amount increases to 1200 milligrams when women reach 50 years old and men reach 70.

Good sources of calcium include the following:

Low-fat dairy products Dark green leafy vegetables Canned salmon or sardines with bones Soy products like tofu Calcium-fortified cereals and orange juice If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. However, excessive calcium intake is associated with kidney stones. While it is still unclear, some experts suggest that too much calcium, especially in supplements, may increase the risk of heart disease.

The Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine recommends that the total calcium intake, from a combination of supplements and diet, should not exceed 2000 milligrams per day for people over 50 years old.

Unlocking Osteoporosis Prevention

Vitamin D – Unlocking Osteoporosis Prevention

Vitamin D enhances the body’s ability to absorb calcium and improves bone health in other ways. People can get some of their vitamin D from sunlight, but this may not be a good source if you live in high latitudes, are housebound, regularly use sunscreen, or avoid the sun due to the risk of skin cancer.

Food sources of vitamin D include cod liver oil, trout, and salmon. Many types of milk and cereals are fortified with vitamin D.

Most people need at least 600 international units (IU) of vitamin D per day. From age 70 onwards, the recommendation increases to 800 IU per day.

People without other sources of vitamin D and especially with limited sun exposure may need a supplement. Most multivitamin products contain between 600 and 800 IU of vitamin D. For most people, it is safe to get up to 4000 IU of vitamin D per day.

Exercise Exercise can help strengthen bones and slow bone loss. Exercise can benefit your bones no matter when you start, but it’s best if you start exercising regularly from a young age and continue throughout life.

Osteoporosis prevention Combine strength training exercises with weight-bearing and balance exercises. Strength training helps strengthen the muscles and bones of the arms and upper spine.

Weight-bearing exercises, such as walking, jogging, running, climbing stairs, jumping rope, skiing, and participating in impact sports, primarily benefit the bones of the legs, hips, and lower spine. Balance exercises like tai chi help reduce the risk of falls, especially as you age.

Unlocking Osteoporosis Prevention

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