What can be done to maintain bone health?

Health and Natural Living. Measures to prevent damage to the bone, among others:

1. Increasing the calcium content in food intake
For adults (age 19-50 years) and men aged 51-70 years, the Institute of Medicine recommends 1,000 mg of calcium per day.

Recommendation to increase to 1,200 mg per day for women aged over 51 years and men aged over 71 years.

Calcium is found in almonds, broccoli, kale, canned salmon, sardines, and soybeans and processed products (tofu and Tempe). If you find it difficult to get enough calcium from the daily diet, consult your doctor about calcium supplements.

2. Consider the intake of vitamin D
For adults (age 19-70 years), the Institute of Medicine recommends 600 IU (international units) of vitamin D a day. Recommendation to increase to 800 IU a day for adults (aged over 71 years).

3. Make sure it has enough physical activity every day
Physical activity such as walking, jogging, tennis, and climbing stairs can help the body build strong bones and slows the process of bone fragility.

4. Avoid smoking and drinking no more than two alcoholic drinks a day.

5. Consider the use of drugs
A number of medications available to help slow the process of bone breakdown and maintain bone density, including bisphosphonates (Fosamax, Actonel, Boniva) and raloxifene (Evista). If taking any medications that affect bone health, consult your doctor. Doctors will monitor bone density and may recommend other drugs to help prevent bone damage.

6. Consideration of hormone therapy for women
Estrogen therapy, mainly initiated immediately after menopause, may help maintain bone density. However, use of hormone therapy may increase the risk of blood clots, endometrial cancer and possibly breast cancer. Consult your doctor if need hormone therapy.

If you are concerned with bone health or osteoporosis risk factors, consult your doctor. Doctors may recommend a bone density test. The test results will help doctors measure the bone density and determine the extent of bone damage that has occurred.