It’s a fact of adult aging that more years mean less bone. Keeping bones dense and out of the “fracture zone” depends on three things: (1) your starting bone mass; (2) your habits that slow bone loss; and (3) osteoporosis risks you can’t control.
Anyone past age 65 is at risk for osteoporosis. Your risk goes up— even sooner—if any of these describe you: family history of fractures or osteoporosis, female, Caucasian or Asian, underweight or small-framed, early menopause, chronic low calcium intake, smoker, inactive, heavy drinker of alcoholic beverages. High doses of thyroid medication or prolonged use of cortisone medications increase the risk, too. Although women’s risk is higher, 20 percent of hip fractures happen in men.
During May, Osteoporosis Prevention Month and beyond, bone up!
- Cut your calcium deficit. Eat enough calcium-rich foods to hit the guideline: 1,000 milligrams daily for adults to age 50; 1,200 milligrams daily after that.
- Get enough vitamin D. It helps your body absorb calcium efficiently. Most milk has it. Take a supplement with vitamin D if you get calcium elsewhere.
- Exercise for bone health. Weight-bearing activity, done standing up, builds bones.
- Schedule a bone density scan if you’re high risk.
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