Ways to improve your bone health and prevent osteoporosis:
- Include more calcium-rich foods in your diet
|
Recommended Daily Calcium Intake
|
|
|
Age
|
mg calcium per day
|
|
|
1-3 |
500 |
|
|
4-8 |
800 |
|
|
9-18 |
1300 |
|
|
19-50 |
1000
|
|
|
>50 |
1200-1500
|
Click here to see a list of Calcium-Rich Foods
Click here to see our Calcium-Rich Recipes
- Do bone strengthening exercises
Click here to see some exercise suggestions
- Take daily calcium and vitamin D supplements
|
Recommended Daily Vitamin D Intake
|
|
|
Age
|
IU per day
|
|
|
All adults |
400-800 |
- Avoid the things that promote bone loss: smoking cigarettes, more
than 1-2 alcoholic beverages per day (one drink = 12 oz beer, 5 oz wine,
or 1.5 oz 80 proof distilled spirits), more than 3 caffeinated beverages
per day, carbonated beverages.
