Q: I'm 35 years old and I'm trying to get myself to be more concerned about preventing osteoporosis. What should I be thinking about?

A: As I'm writing this answer, I'm sitting in my kitchen eating a carton of yogurt. Good for me. I'm getting about 300 mg of calcium.

Besides eating yogurt there are many things you should want to do to maintain your bone strength and your independence regardless of your age.

Osteoporosis means porous bone. Bone is living tissue, old bone is constantly replaced by new bone. Osteoporosis develops when bone loss is not replaced by new bone. Your bone can resemble thin lace, becoming fragile and easily fractures.

Osteoporosis can lead to fractures, constant pain, disability, loss of independence and depression. Why would you choose these experiences if you can prevent them? Oh, it's about effort and self-discipline. Well, there's a good excuse!

Your strategies to prevent osteoporosis should include:

• Get a bone scan particularly if you're close to 50 years young.
  

• Increase calcium and vitamin D (if you have kidney disease discuss with your dietitian). Your calcium requirement may range from 1000 - 1500 mg/day (depending on hormone status), vitamin D 400 - 800 IU/day.

• Always get at least half of your nutrients from your food and the other half from supplements, if needed.

• To increase absorption of calcium supplements, take half the dose in the morning and half in the evening.

• Check with your physician if you are taking steroids or thyroid medication to be certain they are correct dosages. Too much or too little of these medications may cause bone loss. Untreated Graves disease may increase risk for bone loss.

• Discuss hormone replacement therapy with your physician when you reach menopause. Estrogen is important for vitamin D and calcium absorption

• Move It! Move It! Move It! Generally stronger people have stronger bones. Weight bearing exercise like brisk walking, tennis or jogging and strength training at the gym or home with soup cans, bags of potatoes or milk jugs partially filled with sand will keep your bones and your heart healthy.
  

• STOP smoking, decrease alcohol intake.

• If you are extremely underweight, having irregular periods, experiencing potential eating disorder behaviors, seek professional medical/nutrition guidance. These conditions can all cause increased bone loss.

• If you have daughters or granddaughters, make sure they are taking care of their bones.

Now go-- do something good for yourself. Take care of your bones and maintain your independence. Celebrate Independence Day each year with renewing your commitment to healthy bones!

 

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DISCLAIMER: The information provided here is to help make informed decisions about your health. It is not a substitute for the advice or treatment given by your doctor. Please consult a registered dietitian or your doctor if you have any questions about the information given on this page.