How to Prevent Osteoporosis in Women

Osteoporosis is a very common disease that often affects postmenopausal women, but it's never too late or too early to take steps to prevent it. Making some simple changes now can help reduce your risk of developing osteoporosis later on.

Instructions

• 1

  Become familiar with the disease. Osteoporosis causes bones to become weak and brittle, which leads to increased bone fractures. The disease is often the result of low levels of calcium, phosphorus and other minerals in your bones. It can make the bones so weak that mild stresses, like bending over or coughing, can cause a painful fracture, as reported by the Mayo Clinic. Find out if you have a family history of osteoporosis, as this may increase your chances of developing it. When you reach menopause, be sure to get regular bone-density screenings.

• 2

  Increase your calcium intake. According to the Mayo Clinic, getting adequate amounts of calcium is very important in reducing your risk of osteoporosis. However, the amount you need changes throughout your lifetime. Calcium needs are highest during childhood, adolescence, pregnancy, breast-feeding and postmenopause. As we age, our bodies become less efficient at absorbing calcium, and medications that we often need when we get older interfere with our calcium absorption. Premenopausal women (and postmenopausal women who use hormone therapy) should consume at least 1,000 milligrams of calcium a day. Postmenopausal women not using hormone therapy or anyone older than 65 needs 1,500 milligrams of calcium daily. Dairy products are a great source of calcium, but they're not the only way to get your recommended daily allowance. Almonds, broccoli, cooked kale, canned salmon with bones, oats, and soy products are also rich in calcium. You can also consider taking a daily calcium supplement.

• 3

  Increase your vitamin-D intake. The Mayo Clinic reports that vitamin D is also important for reducing your risk of osteoporosis. This nutrient improves bone health by helping calcium absorption, as well as improving muscle strength. Women of all ages need between 800 and 2,000 international units (IU) of vitamin D each day. Spending about 30 minutes a day in the sunlight can provide an adequate amount of vitamin D, but it's also present in oily fish such as sardines and tuna as well as egg yolks. Many calcium supplements have added vitamin D.

• 4

  Exercise regularly. According to the Mayo Clinic, exercise can help strengthen bones and slow bone loss. It's best to start exercising regularly at a young age and continue doing so throughout your life, but it will benefit your bones no matter how old you are. Strength-training exercises build muscles and bones in your arms and upper spine, and weight-bearing exercises--- such as walking, jogging and stair-climbing---help strengthen the bones in your legs, hips and lower spine.

• 5

  The Mayo Clinic also recommends other small things you can do to prevent osteoporosis. Plant estrogens found in soy foods help maintain bone density. Smoking increases bone loss, because it decreases the amount of estrogen a woman's body makes and reduces the absorption of calcium in the intestine. Women should also avoid excessive alcohol (more than two drinks a day), because it may decrease bone formation and reduce your body's ability to absorb calcium. During and after menopause, hormone therapy can reduce your risk of osteoporosis.