Health Feature Articles
May is National Osteoporosis Prevention Month
Christeena Haynes, MS, RD, LD, former Nutrition and Health Education Specialist, Dallas County, University of Missouri Extension
Osteoporosis is a disease that causes your bones to become weak and brittle and break more easily. According to the surgeon general, half of all Americans over age 50 will have weak bones by 2020, unless we take preventative measures. Osteoporosis is serious — especially for the elderly — and costly. May is National Osteoporosis Prevention Month, so it’s as good a time as any to make the following changes to your diet and lifestyle in order to help keep your bones healthy.
- Get adequate amounts of calcium and vitamin D. Adults
under age 50 and men up until age 70 need 1,000 milligrams (mg) of
calcium per day. Women age 51 to 70 and all adults over 70 need 1,200
mg per day. It is best to get calcium from food. Low-fat or fat-free
milk, yogurt and cheese are excellent sources. Vitamin D is necessary
for calcium absorption, so it is important to get enough from food,
sunlight or supplements. The recommended amount of vitamin D for
adults until age 70 is 600 International Units (IU). Those who are
age 70 and older need 800 IU.
- Be physically active. Try to do at least 30 minutes of
weight-bearing exercise, like jogging, hiking or fast walking, most
days of the week. Strength training, like weight lifting, should
be done two to three days a week. These two types of exercise put
stress on the bones, which helps make them stronger.
- Maintain a healthy weight. People who are underweight
are more likely to suffer from bone loss and fractures.
- Don’t smoke. Smoking can weaken bones and increase risk
- Limit alcohol intake. Excessive alcohol consumption decreases
bone mass and raises the risk for broken bones.
- Talk with your doctor about medications. Some medicines, like those for thyroid issues and arthritis, may contribute to osteoporosis so be sure to discuss how to keep bones healthy while using them.
Institute of Medicine of the National Academies. (2010). DRIs for calcium and vitamin D. Retrieved April 13, 2011, from http://iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/DRI-Values.aspx
National Osteoporosis Foundation. (2011). About osteoporosis. Retrieved March 25, 2011, from http://www.nof.org/.
U.S. Department of Health and Human Services. The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means To You. U.S. Department of Health and Human Services, Office of the Surgeon General, 2004.
Last Updated 05/16/2016