1. Eat calcium-rich foods
Besides dairy products, choose fish with bones (such as salmon,
sardines or whitebait), and serve them with a side of dark leafy green
vegetables or broccoli. Fortified tofu and soy milk are other
calcium-rich choices, For a calcium boost, snack on almonds or dried figs.
2. Take calcium supplements
The U.S. recommended daily allowance for calcium is 1,000 mg a day
during our 20s, 30s and 40s. But our need for calcium rises as we age.
Check with your doctor before starting supplements about the amount
that’s right for you. After menopause, women need 1000 to 1,500 mg a day
unless they take hormone therapy. Your body only absorbs 500 mg of
calcium at a time, notes.So spread the calcium you consume
over the course of the day for the greatest benefit, and take calcium
with meals to maximize absorption. You can also check an online calcium
calculator to see how much calcium you are already getting in your diet.
“This will help guide how much you should take in supplements,” . “Remember, many other vitamins, including multivitamins, also have calcium already in them.”
3. Add some D to your day
To help absorb calcium, most adults need 1,000 to
2,000 IU of vitamin D daily, .Combined calcium-vitamin D
pills usually do not contain enough D to meet this requirement. “Vitamin
D deficiency is far more common than previously thought, and affects
everyone, young and old,” she notes. This is especially true in any
region north of Atlanta. Due to the risks of skin cancer and the
difficulty in getting vitamin D from the sun, it is best to take a
vitamin D supplement to ensure you are meeting your daily needs.
4. Start weight-bearing exercises
For bone strength and new bone cell formation, try
strength training plus exercises that “load” or compress your bones,
“Running, jogging, high-impact aerobics, repetitive stair climbing,
dancing, tennis and basketball are best for building bones. But if you
have osteopenia, osteoporosis or arthritis, try walking or using an
elliptical trainer or stair stepper,” she says. (Clear any exercise
plans with your doctor first.)
5. Avoid smoking and drinking to excess
Loss of bone mineral density is associated with
tobacco use and excessive alcohol intake, If you smoke,
look into a smoking cessation program, and if you drink, stick to no
more than one mojito or glass of wine or beer a day, she advises.
6. Get your bone mineral density tested
Doctors can get a quick and painless “snapshot” of bone health using a
simple X-ray test called DXA. This test measures bone mineral density
(BMD) and helps determine risks of osteoporosis and fracture. “Most
women lose bone at an accelerated rate for four to seven years after
menopause, so they may wish to start BMD testing within two years of
menopause,” Younger women who skip periods or suffer
unexplained broken bones/fractures should start testing sooner. Earlier
BMD tests are recommended for men and women with certain diseases and
for those taking medications that increase risk, such as long-term
steroid therapy. Anyone who has broken a bone from a fall from a
standing height should be evaluated for osteoporosis. “This is not
normal — if you fall, you should not break anything,”
7. If necessary, consider medication
Perimenopausal women at high risk of osteoporosis may consider
hormone therapy to boost the waning estrogen levels linked to bone loss.
Women and men diagnosed with osteopenia or osteoporosis can take
various medications to prevent dangerous hip and spine fractures.
Bisphosphonates prevent further bone loss and are taken by mouth once a
week or once a month or, if side effects occur, once a year by IV
infusion. Teriparatide, a medication similar to a natural human hormone,
rebuilds bone when given by daily injection but can be taken safely for
just two years. The newest medication for osteoporosis is called
denusomab. It is given via a shot every six months. “None of these
medications works without calcium and vitamin D as building blocks
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