Keeping Bones Healthy: Osteoporosis Prevention Throughout Life

The process of keeping bones healthy is one that must begin early in life to prevent bone loss and the development of osteoporosis. Osteoporosis is a serious disorder that causes bones to become thin and weak. Calcium and other minerals are pulled from bones when calcium intake is insufficient, and this results in a loss of density and bone strength. Osteoporosis can lead to fractures, pain, loss of height, and a reduction in independence and mobility. Fortunately, there are things that can be done throughout life to prevent the development of this potentially crippling condition.

Proper diet, regular physical activity, and adequate calcium intake should begin as early as infancy. The American Academy of Orthopaedic Surgeons recommends a proactive approach to osteoporosis prevention, and has developed a set of guidelines to ensure that both children and adults receive proper nutrition and exercise to develop and maintain strong and healthy bones. Keeping bones healthy should be a priority for every age group.

Keeping Bones Healthy: 10 to 20 Years of Age

Prevention of osteoporosis should begin by the age of 10 years to make certain sufficient calcium stores are available for the rapid bone formation associated with adolescence. To keep bones healthy and strong, older children and teenagers should receive a minimum of 1,300 mgs of calcium every day. Good sources of calcium include milk and other dairy products, green leafy vegetables, and certain types of fish.

Regular physical activity is also important for members of this age group, and some time should be set aside every day for outdoor activity. Team sports, jogging, jumping rope, and swimming are all great ways of keeping bones healthy while having fun.

Keeping Bones Healthy: 20 to 35 Years of Age

Peak bone mass is achieved during this stage of life, which makes it important to get adequate calcium and exercise. Although bone formation has slowed considerably, members of this age group still need a minimum of 1,000 mgs of calcium every day.

Scheduling time to exercise daily becomes even more important, as many people in their 20s and 30s find that their lifestyle has become sedentary due to prolonged periods of sitting while at work and in the car. Engaging in weight bearing exercises, such as jogging, at least 3 times each week will help maintain bone strength and reduce the likelihood of developing osteoporosis later.

Keeping Bones Healthy: 35 to 50 Years of Age

At this stage of life, bone loss may have already started. If dietary sources cannot provide the necessary 1,000 mgs of calcium, a supplement becomes crucial at this age. Those with a family history of osteoporosis or other risks factors may receive a bone density exam during their 40s to check for signs of osteopenia and decreased bone mass.

As women approach menopause, their hormone levels change and the risk of developing osteoporosis increases. Calcium supplementation, hormone replacement therapy, and weight-bearing exercise may help maintain bone strength and improve overall health.

Keeping Bones Healthy: 50 Years of Age and Older

Post-menopausal women may be losing bone mass at a rate of 1 to 6 percent each year.

If bone loss is significant, medical intervention may be required to prevent further bone loss. Calcium intake and regular exercise are still extremely important, and women should be getting a minimum of 1,000 mgs of calcium every day. Vitamin D supplementation is also recommended if sun exposure is minimal. Vitamin D assists in calcium absorption, and is an essential factor in keeping bones healthy.