The earlier in life we begin to build strong bones the better.  Osteoporosis is largely preventable for most people.  Prevention is very important because there is currently no cure.  There are just five steps to prevent osteoporosis. No one step alone is enough to prevent it but all five may.   

 

1.   Get your daily RDA of calcium and vitamin D

2.   Engage in regular weight-bearing exercise.

3.   Avoid smoking and excessive alcohol.

4.   Talk to your healthcare provider about bone health.

5.   When appropriate, have a bone density test and take medication.

 

The Institute of Medicine (IOM) recommends the following amounts of daily calcium from food and supplements:

 

Up to 1 year old - 210 to 270 milligrams (mg)

Age 1 to 3 years - 500 mg

Age 4 to 8 years - 800 mg
Age 9 to 18 years - 1,300 mg

Age 19 to 50 years - 1,000 mg

Age 51 and older - 1,200 mg

 

Dairy products are one, but by no means the only, source of calcium. Almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and soy products, such as tofu, also are rich in calcium.  If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. The IOM recommends taking no more than 2,500 mg of calcium daily.

 

Vitamin D

 

Getting enough vitamin D is just as important to your bone health as getting adequate amounts of calcium. Scientists don't yet know the optimal daily dose of vitamin D, but it's safe for anyone older than 1 year to take up to 2,000 international units (IU) a day. Experts generally recommend that adults get between 400 and 1,000 IUs daily. Although many people get adequate amounts of vitamin D from sunlight, this may not be a good source if you live in high latitudes, if you're housebound, or if you regularly use sunscreen or you avoid the sun entirely because of the risk of skin cancer. Although vitamin D is present in oily fish, such as tuna and sardines, and in egg yolks, you probably don't eat these on a daily basis. Vitamin D supplements or calcium supplements with added vitamin D are a good alternative.