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Each month Mayo Clinic brings you helpful tips to improve your health.
| | | Health Tips: Boosting Bone Health | Hello ,
Whether you have the bone-thinning disease osteoporosis or are looking to prevent it, maximize your bone health by:
Consuming calcium — The recommended daily calcium intake for women 51 and older and men 71 and older is 1,200 milligrams (mg). For men 51 to 70, the recommendation is 1,000 mg. Although getting calcium from food is best, a calcium supplement can help close the gap if you're falling short of your recommended daily calcium intake. Getting adequate vitamin D — Your body needs vitamin D to absorb calcium. The recommended daily vitamin allowance for an adult under age 71 is 600 international units (IUs). For those 71 and older, the recommendation is 800 IUs daily. Although sunlight contributes to the body's production of vitamin D, supplementation with vitamin D ensures that you're getting enough. Walking and exercising — Thirty minutes of daily or near-daily exercise that involves supporting the weight of your body — or other weights or resistance — with your skeleton helps maintain bone density. Walking is a great choice, as it is simple, free, achievable, enjoyable and can be done just about anywhere. Quitting smoking and using alcohol in moderation — Smoking and excessive alcohol consumption both contribute to bone loss. Treating osteoporosis — Tests to assess bone density can help you and your doctor make decisions about treating bone loss with medications..
Yours in good health,
Daniel Roberts, M.D. Medical Editor, Mayo Clinic Health Letter | | |
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| Stop Osteoporosis in its Tracks It's never too late to do something about your bone health. If you already have osteoporosis, good nutrition, exercise and medications can slow, or even reverse its progression. Discover how you can live an active, independent life with the helpful information in the Mayo Clinic Guide to Preventing and Treating Osteoporosis. |
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