Building strong bones, especially before the age of 30, can be the best defense against developing osteoporosis, and a healthy lifestyle can be critically important for keeping bones strong. But it is never too early or too late to start your prevention program.

There are several steps you can take to prevent osteoporosis.

Osteoporosis is largely preventable for most people. While there are treatments for osteoporosis, prevention of this disease is very important because currently there is no cure. There are five steps to prevent osteoporosis. No one step alone is enough to prevent osteoporosis but all five may.

The National Osteoporosis Foundation (NOF) suggests these five steps to bone health and osteoporosis prevention:

1. Get your daily recommended amounts of calcium and vitamin D.
2. Engage in regular weight-bearing exercise.
3. Avoid smoking and excessive alcohol.
4. Talk to your health care provider about bone health.
5. When appropriate, have a bone density test and take medication if necessary.
   

Calcium
Calcium is needed for the heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium is thought to contribute to the development of osteoporosis. National nutrition surveys have shown that many women and young girls consume less than half the amount of calcium recommended to grow and maintain healthy bones.

According to NOF recommendations, adults under the age of 50 need 1,000 mg of calcium daily, and adults age 50 and over need 1,200 mg of calcium daily. If you have difficulty getting enough calcium from the foods you eat, you may want to take a calcium supplement to make up the difference.

Vitamin D
Vitamin D is needed for the body to absorb calcium. Without enough vitamin D, you will be unable to absorb calcium from the foods you eat, and your body will have to take calcium from your bones.

Vitamin D comes from two sources: through your skin following direct exposure to sunlight and in your diet. According to NOF recommendations, adults under the age of 50 need 400-800 IU of vitamin D daily, and adults age 50 and over need 800-1,000 IU of vitamin D daily. Vitamin D supplements come in two types — vitamin D3 and vitamin D2 — and recent studies show that both are equally good for bone health.

Exercise
Exercise is also important to good bone health. If you exercise regularly in childhood and adolescence, you are more likely to reach your peak bone density than your peers who are inactive. Weight-bearing exercise such as walking, dancing, jogging, stair-climbing, racquet sports, and hiking are the best exercises for your bones. If you have been sedentary most of your adult life, be sure to check with your doctor before beginning any exercise program.

Bone Mineral Density Test (BMD Test)
A BMD test is a special type of test that is accurate, painless, and noninvasive. It is the only way to diagnose osteoporosis and determine your risk for bone fractures. Since osteoporosis can develop undetected for decades until a fracture occurs, early diagnosis is important.

A BMD measures the density of your bones (bone mass) and is necessary to determine whether you need medication to help maintain your bone mass, prevent further bone loss, and reduce fracture risk.

Source: National Osteoporosis Foundation