How to Maintain Strong Bones 4 Life

Nearly 10 million Americans suffer from Osteoporosis. By 2020, half of all citizens over 50 will be at high risk for developing the condition. In a recent report, “Bone Health and Osteoporosis,” U. S. Surgeon General Richard H. Carmona outlines important measures you can take to maintain strong, healthy and happy bones for life.

One of the most common myths, he says, is that only women need to worry about bone health. Osteoporosis affects men and women of all races. By age 75, osteoporosis is as common in men as it is in women!

Are you at risk? The first symptom of osteoporosis is a bone fracture. Other risk factors include: low calcium/vitamin D intake, a sedentary lifestyle, smoking, body weight less than 125 lbs, long-term steroid medication like prednisone or cortisone, eating disorders such as anorexia or bulimia, and early menopause.

How to maintain strong bones? First, while bone weakness is evident in older Americans, strong bones begin in childhood. Here are four steps you can take today to prevent osteoporosis and maintain strong, healthy bones:

1. Get the recommended amount of daily calcium by drinking milk and eating green leafy vegetables, soybeans, yogurt, and cheese. (1,000 mg of calcium per day).
2. Exercise 30 minutes per day for adults; 60 minutes a day for children. This can be walking, running, or any weight-baring exercise.
3. Get Vitamin D (200 IU), which is produced in the skin by exposure to the sun. It’s also found in fortified milk and cereals
4. Your doctor can order a bone density test (DEXA), which measures bone density at the spine, hip, and wrist where most fractures occur.

For more information on osteoporosis, call 1-866-718-BONE, or go to www.surgeongeneral.gov.