Prevention
As there is no cure for osteoporosis, prevention is the best medicine. Public awareness
and education are critical to decreasing the prevalence of osteoporosis.
Eating a balanced diet rich in vitamins and minerals, especially calcium and vitamin D,
which are important in maximizing peak bone mass and maintaining healthy bones.
Calcium is absorbed from the intestines, but requires stimulation by vitamin D.
Currently, the Recommended Daily Allowance (RDA) for calcium is 1300 mg for ages 9 to
18, 1000 mg for ages 19 to 50, and 1200 mg for over age 50. For vitamin D, the RDA is
200 international units (IU) for ages 9 to 50, 400 IU for ages 51 to 70, and 600 IU for over
age 70.
Good sources of calcium:
• Dairy products, such as milk, yogurt, and cheese
• Dark leafy green vegetables,
such as kale, collard and turnip greens, spinach, and broccoli
• Soy products, such as soybeans, soy milk, and tofu
• Canned fish with edible bones, such as sardines and salmon
• Whole grains
• Calcium supplements in the form of calcium carbonate,
calcium citrate, and calcium gluconate.
• There are also many foods that are specially fortified with calcium,
such as orange juice, cereals, and breads.
Vitamin D is produced in the body when the skin is exposed to sunlight.
Other sources of vitamin D:
• Liver
• Fish oil
• Fortified dairy products
• Multivitamin supplements10.
Maintaining a healthy lifestyle can also help to decrease the risk of developing
osteoporosis. Daily exercise or physical activity, especially strength building and weight-
bearing activities, can build strong bones. Exercise will also promote better balance,
reducing the risk of falling and breaking bones.
Avoiding smoking and high alcohol consumption will also help to prevent the development
of osteoporosis. Smoking reduces bone mass in several ways, including reducing
calcium absorption and lowering women’s estrogen levels. Alcohol decreases the level of
bone mass and increases the rate of bone loss. In addition, drinking alcohol increases
the chances of falling and breaking a bone.
Maintaining these healthy habits will reduce the risk of developing osteoporosis.
As there is no cure for osteoporosis, prevention is the best medicine. Public awareness
and education are critical to decreasing the prevalence of osteoporosis.
Eating a balanced diet rich in vitamins and minerals, especially calcium and vitamin D,
which are important in maximizing peak bone mass and maintaining healthy bones.
Calcium is absorbed from the intestines, but requires stimulation by vitamin D.
Currently, the Recommended Daily Allowance (RDA) for calcium is 1300 mg for ages 9 to
18, 1000 mg for ages 19 to 50, and 1200 mg for over age 50. For vitamin D, the RDA is
200 international units (IU) for ages 9 to 50, 400 IU for ages 51 to 70, and 600 IU for over
age 70.
Good sources of calcium:
• Dairy products, such as milk, yogurt, and cheese
• Dark leafy green vegetables,
such as kale, collard and turnip greens, spinach, and broccoli
• Soy products, such as soybeans, soy milk, and tofu
• Canned fish with edible bones, such as sardines and salmon
• Whole grains
• Calcium supplements in the form of calcium carbonate,
calcium citrate, and calcium gluconate.
• There are also many foods that are specially fortified with calcium,
such as orange juice, cereals, and breads.
Vitamin D is produced in the body when the skin is exposed to sunlight.
Other sources of vitamin D:
• Liver
• Fish oil
• Fortified dairy products
• Multivitamin supplements10.
Maintaining a healthy lifestyle can also help to decrease the risk of developing
osteoporosis. Daily exercise or physical activity, especially strength building and weight-
bearing activities, can build strong bones. Exercise will also promote better balance,
reducing the risk of falling and breaking bones.
Avoiding smoking and high alcohol consumption will also help to prevent the development
of osteoporosis. Smoking reduces bone mass in several ways, including reducing
calcium absorption and lowering women’s estrogen levels. Alcohol decreases the level of
bone mass and increases the rate of bone loss. In addition, drinking alcohol increases
the chances of falling and breaking a bone.
Maintaining these healthy habits will reduce the risk of developing osteoporosis.
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Osteoporosis
Protect your bone at every age...
Live Well, Live Strong, Live Long
Protect your bone at every age...
Live Well, Live Strong, Live Long