Tips for Preventing Osteoporosis

This is from the UC Berkeley Wellness Letter, June 2009:

1. Do weight-bearing exercise (such as running or brisk walking), along with strength training, for at least 30 minutes most days of the week.

2. Make your diet count. For calcium, eat low-fat and nonfat dairy products, leafy greens, and calcium-fortified foods. Fruits and vegetables provide other bone-building nutrients.

3. To make up for calcium and vitamin D shortfalls, you need supplements. Take a calcium supplement to reach 1,200 milligrams a day if you're over 50. The official daily vitamin D recommendation is 400 IU for people 51 to 70, and 600 IU for people over 70. But we advise 800 to 1,000 IU daily.

4. Don't smoke.

5. If you drink alcohol, do so in moderation. That may actually boost bone density, while heavy drinking reduces it.

6. Ask your doctor if any of your medications could be taking a toll on your bones.