Healthy Bones
Women of all ages need to take steps to keep their bones strong. Unfortunately, millions of women already have or are at risk for osteoporosis (oss-tee-oh-puh-RO-sis). Osteoporosis means that your bones get weak, and you’re more likely to break a bone. Because there are no symptoms, you might not know your bones are getting weaker until you break a bone! There are steps you can take to stop your bones from becoming weak and brittle.
Steps you can take:
- Get enough calcium each day. You can easily get it through many foods, including dairy products like milk, cheese, and yogurt, fortified cereals, oatmeal, spinach, and white beans.
- If you don't eat enough of these foods, you can get extra calcium from calcium pills. Talk with your doctor to see if you need a calcium pill, and which kind is best for you. Remember: \
- Adults under age 51 need 1,000 mg of calcium daily.
- Adults 51 and over need 1,200 mg of calcium daily.
- Get enough vitamin D each day. You can get vitamin D through sunlight and foods like salmon, low-fat or fat-free milk, and some yogurt with added vitamin D. Check food labels to see how much vitamin D you are getting. Talk to your doctor before taking vitamin D pills. Remember:
- Adults ages 19 to 70 need 600 IU of vitamin D daily.
- Adults ages 71 and older need 800 IU of vitamin D daily.
- Get moving. Being active helps your bones by slowing bone loss, improving muscle strength, and helping your balance. Weight-bearing exercises, like walking, dancing, jogging, stair-climbing, racquet sports, and hiking, can help prevent osteoporosis.
- Eat a healthy diet. You can get the nutrients you need by eating foods like lean meats, fish, low-fat or fat-free milk, green leafy vegetables, and oranges.
- Don’t smoke. Smoking damages your bones.
- Limit alcohol. If you drink, do not drink more than one alcoholic drink per day.
- Make your home safe. Reduce your chances of falling: use a rubber bathmat in the shower or tub, remove throw rugs, and install grab bars in the bath or shower.
- Get your bones tested. If you are age 65 and older, get a bone density test. If you are between ages 60 and 64, weigh less than 154 pounds, and don’t take estrogen, get a bone density test. Your doctor may recommend a bone density test if you are younger than 60 and have one or more risk factors for osteoporosis.
- Talk to your doctor about medicine. Some medicines can prevent or treat bone loss.
- Teach your daughter early. Making good choices for healthy bones should start in childhood and become habits that last.
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