There are several ways to prevent osteoporosis. The most important is an adequate intake of calcium throughout the life span, beginning from early childhood and adolescence through young, middle, and late adult years. Calcium makes bones stronger by increasing bone mass and density.

Best sources of calcium
Dairy products (milk, cheese, and yogurt) are the best sources for calcium. For instance, one cup of skim milk contains 296 mg of calcium, and one cup of yogurt contains 272 mg of calcium. Additionally, sardines with bones and fresh salmon are also excellent sources of calcium.

Calcium supplements, such as calcium carbonate or calcium lactate, can help those of you who are having trouble getting enough calcium in your daily diet. These supplements provide between 10% and 60% of daily calcium requirement and can be found in supermarkets, pharmacies, and health food stores, usually in the vitamin section. Antacids are also used for calcium supplementation. However, you should avoid any products made with dolomite or bone meal because they contain lead and other toxic contaminants.

Calcium absorption
Vitamin D plays an important role in bone formation and mineralization and helps your bones absorb calcium effectively. Fortified milk and small amounts of egg yolks, liver, and fatty fish (sardines and salmon) offer the best sources for this vitamin. Also, sunlight absorbed through your skin provides a natural source of vitamin D, but remember that too much sunlight exposure can be harmful. Be sure to wear sunscreen when outdoors.

Like calcium, phosphorus is also a significant factor in bone health. Equal amounts of calcium and phosphorus in your daily diet are beneficial, because they can reduce the loss of calcium that is excreted through the urinary system. However, too much phosphorus can actually increase calcium excretion and reduce calcium absorption by the bones. Although phosporus is widely distributed throughout the food supply, certain foods, such as nuts and seeds, dried beans and peas, and caffeinated beverages, contain a higher content of phosphorus and should be consumed in moderation.

Large amounts of caffeine and protein can also result in calcium excretion through the urinary system, and therefore increase the risk of developing osteoporosis. This is especially true when dietary calcium intake is consistently low, in which case caffeinated tea, coffee, cola-type beverages, and dark chocolate should be consumed sparingly. In addition, excessive amounts of meat, fish, poultry, and eggs, which are high in protein content, are not recommended for maintaining bone density. A consultation with your physician and dietitian can help you determine your recommended daily allowance of protein.

Are you getting enough exercise?
Physical activity and exercise also play an important part in main-taining, and in some cases increasing, your bone mass and density. Aerobic exercises, such as jogging and walking, and resistive exercises, such as weight-lifting, should be done for 30 to 60 minutes a day, 3 to 5 days a week. Exercise can be beneficial to bone health as long as you continue to do it throughout your life span. For older adults, physical activity and exercise can improve balance and neuromuscular function, which help prevent falls that can lead to broken bones.

Lifestyle habits
Smoking tobacco and drinking alcohol will increase your risk of developing osteroporosis. By avoiding these habits and maintaining a proper diet and exercise routine, you can reduce the risk of osteoporosis and improve your overall health.

Jessie G. Wright, M.S., R.D., L.D.
Columbus, Georgia