How to Avoid Osteoporosis

Osteoporosis affects more than half of American women over 50, and almost a third of men in that age group. Decreased bone density caused by the disease can lead to fractures. Proper diet and exercise, and some medications, can help prevent osteoporosis.

Things You'll Need

• Vegetables
• Calcium Supplement
• Vitamin D

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Instructions

• 1

  Ask your doctor to give you a bone mineral density test if you think you are at risk for developing osteoporosis.

• 2

  Talk with your doctor about estrogen replacement therapy and other drugs that prevent osteoporosis.

• 3

  Eat a diet high in calcium and vitamin D. Some good foods are dark green leafy vegetables, broccoli, sardines, salmon, kelp, oysters and dairy products.

• 4

  Take calcium and vitamin D supplements. Vitamin D encourages calcium absorption.

• 5

  Exercise daily if possible. Weight-bearing exercises like running, walking and lifting weights are best for bone health.

• 6

  Limit foods that deplete or prevent proper absorption of calcium: caffeine, soft drinks (or anything else containing phosphorus), or excessive amounts of protein or wheat bran eaten along with calcium-rich food.