Six Tips to Help Prevent Bone Density Loss

Taking steps to prevent bone density loss is helpful no matter what your age or condition. Here are six tips to help prevent bone density loss:

  • Get enough calcium and vitamin D. Premenopausal women and postmenopausal women on HRT should have at least 1,200 milligrams (mgs) of calcium and 400 international units (IU) of vitamin D every day. Postmenopausal women not on HRT and those at risk of getting osteoporosis from taking steriods should get 1,500 mgs of calcium and 800 IU of vitamin D daily. Men under age 65 should consume 1,000 mgs of calcium every day and men over age 65, 1,500 mgs. Good sources of calcium include milk; low-fat plain yogurt; Swiss, cheddar and ricotta cheese; broccoli; canned salmon with the bones; orange juice and tofu. If you find it hard to get this much calcium from your diet, try calcium supplements.

  • Exercise, which helps build strong bones and slow bone loss. It is helpful no matter when you begin, but it has the greatest benefits when you start young and do it throughout your life. Strength training lets you build the muscles and bones in your arms and upper spine. Weight-bearing exercise (walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports) helps the bones in your legs, hips and lower spine.

  • Don't smoke. Smoking speeds bone loss, perhaps by lowering how much estrogen a woman's body makes and by reducing the calcium absorbed by the intestine.

  • Consider hormone replacement therapy (HRT). HRT is the best way to reduce a woman's risk of osteoporosis during and after menopause.

  • Avoid drinking too much alcohol. Having more than two alcoholic drinks a day may cut bone formation and the body's ability to absorb calcium. There's no clear link between limited alcohol intake and osteoporosis.

  • Limit caffeine.

Resources at Cedars-Sinai

For more information on women's health matters, any of the programs and services listed, or a referral to a Cedars-Sinai physician or program, call 1-800-CEDARS-1 (1-800-233-2771)