tips to keep our bones healthy

What can I do to keep my bones healthy?

You can take steps to prevent or slow bone loss. For example:

• Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Institute of Medicine recommends 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and men age 71 and older. Dietary sources of calcium include diary products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about calcium supplements.
• Pay attention to vitamin D. For adults ages 19 to 70, the Institute of Medicine recommends 600 international units (IUs) of vitamin D a day. The recommendation increases to 800 IUs a day for adults age 71 and older. Although many people get adequate amounts of vitamin D from sunlight, this may not be a good source for everyone. Other sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, fortified milk, and vitamin D supplements.
• Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, can help you build strong bones and slow bone loss.
• Avoid substance abuse. Avoid smoking and don't drink more than two alcoholic drinks a day.
• Consider bone-boosting medications. A number of medications are available to help slow bone loss and maintain bone mass, including bisphosphonates (Fosamax, Actonel, Boniva) and raloxifene (Evista). If you're taking a medication that affects your bone health, talk to your doctor. He or she will monitor your bone density and may recommend other drugs to help prevent bone loss.
• For women, consider hormone therapy. Estrogen, especially when started soon after menopause, can help maintain bone density. However, the use of hormone therapy can increase the risk of blood clots, endometrial cancer and, possibly, breast cancer. Ask your doctor whether hormone therapy is right for you.

If you're concerned about your bone health or your risk factors for osteoporosis, consult your doctor. He or she may recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss.