According to the National Osteoporosis Foundation (NOF), half of women and 1 out of 4 men over age 50 will break a bone due to osteoporosis. Rather than wait for broken bones or hunched posture, make investments now to promote healthy bones and quality of life long into the future. The NOF encourages that it is never too late to take steps to strengthen bones and reduce your risk for conditions like osteoporosis. Here's what the NOF suggests:
· Eat a calcium-rich diet by enjoying such foods as low-fat dairy, almonds, broccoli, kale, canned salmon (with bones), and even tofu. Talk to your doctor before taking calcium supplements, because too much calcium can be problematic. Adults between 19 and 50 years of age need about 1000 mg of calcium per day.
· Adults under 70 years of age should get between 400 and 800 IUs of daily vitamin D, which is critical for absorbing calcium. Good sources of vitamin D include oily fish, egg yolks, fortified foods, and sunlight. Getting enough vitamin D from foods and the sun may be difficult, however, so ask your doctor about supplements.
· Engage in daily weight-bearing exercise, such as walking, yoga, stair climbing, and playing tennis.
· Cut back on smoking and alcohol consumption. Tobacco is associated with weak bones, and consuming more than 2 alcoholic drinks daily can interfere with the body's ability to absorb calcium.
Regardless of your age, talk to your doctor about bone health. A bone density test can help you determine where you stand, and the doctor may also be able to help you decide whether your lifestyle includes adequate amounts of calcium, vitamin D, and physical activity. From there, you can develop a plan to ensure that you'll have many bone-healthy years ahead.
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