Osteoporosis Prevention and Vitamin D
Vitamin D plays an important role in calcium absorption and in bone health. It is made in the skin through exposure to sunlight. While many people are able to obtain enough vitamin D naturally, studies show that vitamin D production decreases in the elderly, in people who are housebound, and in people in general during the winter. Depending on your situation, you may need to take vitamin D supplements to ensure a daily intake of between 400 to 800 IU (international units) of vitamin D. Massive doses are not recommended.
Osteoporosis Prevention and Exercise
Like muscle, bone is living tissue that responds to exercise by becoming stronger. Weight-bearing exercise is the best for your bones because it forces you to work against gravity. Examples include walking, hiking, jogging, stair climbing, weight training, tennis, and dancing.
Osteoporosis Prevention and Smoking
Smoking is bad for your bones as well as for your heart and lungs. Women who smoke have lower levels of estrogen compared to nonsmokers, and they often go through
menopause earlier. Smokers also may absorb less calcium from their diets.
Osteoporosis Prevention and Alcohol
Regular consumption of two to three ounces a day of alcohol may be damaging to the skeleton, even in young women and men. Those who drink heavily are more prone to bone loss and fractures, because of both poor nutrition and increased risk of falling.
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