If you are a man younger than 65 or a premenopausal woman, these six strategies can help you shore up bone strength as a hedge against developing osteoporosis.
1) Monitor your diet. Get enough calcium and vitamin D, ideally through the foods you eat. Although dairy products may be the richest sources of calcium, a growing number of foods, such as orange juice, are calcium-fortified. Fruits, vegetables, and grains provide other minerals crucial to bone health, such as magnesium and phosphorus.
2) Maintain a reasonable weight. This is particularly important for women. Menstrual periods often stop in women who are underweight — due to a poor diet or excessive exercise — and that usually means that estrogen levels are too low to support bone growth.
3) Don't smoke and limit alcohol intake. Smoking and too much alcohol both decrease bone mass.
4) Make sure your workouts include weight-bearing exercises. Regular weight-bearing exercise like walking, dancing, or step aerobics can protect your bones. Also include strength training as part of your exercise routine.
5) Talk with your doctor about your risk factors. Certain medical conditions (like celiac disease) and some medications (steroids and others) can increase the chances that you will develop osteoporosis. It's important to talk with your doctor to develop a prevention strategy that accounts for these factors.
6) Jump for joy. Not a fan of running or jogging? Try something from your childhood — jumping up and down. Jumping 10 or 20 times, twice a day. Jumping may not be recommended for women with osteoporosis whose bones are already weak.
Good vegetarian sources of calcium include:
milk, cheese and other dairy foods.
green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.
soya drinks with added calcium.
bread and anything made with fortified flour.