How to Prevent Osteoporosis

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Having your bones deteriorate from osteoporosis is a scary thought, but preventing osteoporosis doesn't have to be difficult.

To complete this How-To you will need:

Calcium
Exercise
Vitamin D
A bone density test

Step 1: Get educated

Learn if you're at risk. Women are four times as likely to get osteoporosis than men, but men can still get it.

Step 2: Get plenty of calcium

Get enough calcium. Recommended daily intakes are: 800 milligrams for children, 1,300 milligrams for teens, 1,000 milligrams for adults up to age 50, and 1,200 milligrams for people 51 and over. Calcium helps our bones stay strong.

Tip: Good sources of calcium include dairy, sardines, fortified juice and cereal, and leafy greens.

Step 3: Take supplements

If you can't get enough calcium through your diet, take supplements. Be aware, however, that your body can only absorb about 500 milligrams of calcium at a time.

Step 4: Get vitamin D

Get enough vitamin D, which helps the body absorb calcium. Children, teens, and adults up to age 50 need 200 international units per day, while older adults need 400 to 600. You can get vitamin D through sun exposure and certain foods.

Tip: Foods high in vitamin D include salmon, tuna, mackerel, egg yolks, and fortified milk, juice, and cereal.

Step 5: Get lots of exercise

Exercise regularly. Weight-bearing physical activity is especially important, such as walking, jogging, tennis, and dancing.

Step 6: Get tested

As you age, get your bone density tested. Even if you do everything right, genetics also play a role, and early diagnosis is always best.

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Category:

Howto & Style

Tags:

• HealthBeauty
• health
• nutrition
• women
• bones
• healthy
• preventing
• taking
• care
• osteoporosis

[jabarimclain2]

wow a video about Osteoporosis but they dont even tell what it is?

[xoANONiMUSox]

i would be nice if you explain what an international unit is, howcast....

[screwriod]

step1:drink milk!

[hejjagedu]

WHAT THE FUCK IS OSTEOPOROSIS?!?

[inamyaftali1]

Really helpfull..Inam Yaftali Chitral

[lion1green]

if you have osteoporosis you should take vitamin K-1 and K-2 and lift light weights 3xtimes a week ...eat cabage , brococoli , swiss chard , kale , Dandelion Greens , Arugula,,,,, ,and take silica and buy mineral water imported from Germany called GEROLSTEINER .....Containing 348 mg of calcium and 108 mg of magnesium a liter of Gerolsteiner mineral water and provides a third of the recommended daily amount of both minerals ! ps. no dary products and cut down on animal protein !!

[tostrong4you]

This would be 3000 times better if she acted more normal and wasn't forced in such awkward poses

[shantigiri]

You have to distribute your calcium intake and not eat the whole daily intake of 1000 mg at one time, but lets say 500 mg in the morning and 500 mg in the evening.

[shantigiri]

The approach is very limited. In addition the suggested vitamin D dose in not large enough to raise the circulating vitamin D levels to sufficient level. Adults need about 75 mcg (3000 IU) of vitamin D3 daily.

[Shadowlooker12]

1:18 you can get Vitamin D from Sunlight and certain foods.