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Improving Your Bone health at Any Age

Updated on August 8, 2012


A disease in which bones lose minerals and become weak. Surely, bones will break easily. Most fractures become serious at a later time in your own life and can change routines and your everyday activity. Just an example: 1 out 5 people that breaks a hip, will eventually move to a nursing home within the year of suffering a hip fracture. Statistically speaking, women get the worst part when aging, but the good news is that osteoporosis is not an inevitable part of getting older.


Who is at risk?

A report by the U.S. Surgeon General reports that incidence in baby boomer will increase dramatically. Adults older that 50, will be at greater risk. By the year 2025, half of Americans older than 50, will be at risk for osteoporosis.

We are confident thought, about the way technology and medicine are taking this disease seriously.Prevention, more research and habits, are key factors in staving off weak bones and fractures-- No matter what your age is.


  1. Adults to age 70 need 600 International units a day (IU) of vitamin D
  2. For ages 71 or older, the requirements jump to 800 IU.
  3. As we age, your body cannot manufacture enough vitamin D from the sunlight exposure
  4. for ages o to 50, the need of calcium per day is 1000 milligrams
  5. For ages over 50, the need of calcium jumps to 1,200 milligrams/day

prevention and lifestyle changes that can help

Here are the easiest steps that can help you to avoid future problems. Basically, build up stronger bones by following this steps:

  • Consider having your bone density checked, if you have experienced a mild fracture after your 50th birthday.
  • Do not get to thin when exercising. Lack of appropriate weight increases the chances of suffering from osteoporosis.
  • Start looking for those leafy green veggies, source of calcium. Don't deny that milk,and drink at least one glass a day.
  • Eat more cereals, tofu and fortified foods such as juices and granola bars
  • Look for that Vitamin D supplement or multivitamins--40 percent of hip fractures are due to lack of vitamin D
  • Steady exercise, bearing activity such as walking or a good dance 3 to 4 times a week.
  • Check for spills and dangerous rugs, or messed up walkways at home.


Medication and Treatment

Bisphosphonates can be used for people at high risk. Estrogen replacement therapy is a good preventive measure against osteoporosis, only if prescribed.

Medicines like raloxifene, and calcitonin, are recommended as well, but just get the green light from your own Physician.

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