- Sex (Female)
- Race (White or Asian)
- Age (especially in post-menopausal women)
- Small body size or extreme thinness
- Low calcium intake
- Physical inactivity
- Family history of osteoporosis – Osteoporosis is a health threat for more than half of people 50 years and older
Calcium and vitamin D are essential for strong bones. Some good sources of calcium are:
- Milk
- Cheese
- Dark green leafy vegetables
- Soybeans
- Yogurt (regular and frozen)
- Sardines and salmon
- Nuts such as almonds
Your body also produces vitamin D naturally when your skin is exposed to the sun for a few minutes each day. Adults older than 50 need 1,200 mg of calcium daily and 400 IU of vitamin D (600 IU after age 70).
While food is the best source of calcium, vitamin D, supplements can help meet daily requirements. You also can find juice and foods such as oatmeal and cereals fortified with calcium.
Adults should aim for at least 30 minutes of physical activity a day. Weight-bearing activities (those that put weight on your skeleton) can help prevent osteoporosis, improve strength and balance, and decrease the risk of falling. Walking, jogging, dancing, yoga and strength training are examples of weight-bearing activities.
Source: www.cdc.gov