Osteoporosis Prevention - Diet and Exercise

  • Make sure that you get enough calcium in your diet (roughly 1000-1500 mg/day) Milk, yogurt, cheese and green vegetables are good sources of calcium.
  • Vitamin D plays a major role in calcium absorption and bone health. Vitamin D can be called the “Key” that opens the intestinal wall “door” so that calcium can leave the intestine and enter the bloodstream.
  • Exposure to sunlight for 10-15 minutes on arms, face 2-3 times a week is important for healthy bones as sunlight is a very important source of vitamin D.
  • Stop smoking.
  • Avoid excess alcohol intake.
  • An active life-style filled with a variety of physical activities, strengthens muscles and bones.
  • Minimize or change medications that can cause osteoporosis; never stop taking any medication without speaking with your doctor first.