Steps You Can Take Now To Prevent OsteoporosisOsteoporosis is the weakening of bones caused by a lack of calcium and vitamin D. It’s a common problem; a woman’s risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancer combined. But osteoporosis isn’t inevitable and you can improve the health of your bones at any age with diet and exercise.

Dancing, high-impact aerobics, resistance training, hiking, jogging, jumping rope or running will build strong bones. Easier weight-bearing exercises like low-impact aerobics, using an elliptical or stair-step machine, or fast walking on a treadmill or outdoors are also effective. 

Along with posture and balance exercises, high-and-low-impact exercise can also reduce the risk of a fall that could lead to broken bones. Just be sure to consult with your doctor before starting any new exercise plan.

Getting enough calcium and vitamin D is essential to keeping bones strong and healthy.  Women under age 50 should get 1,000 milligrams of calcium daily and women over age 50 need 1,200 milligrams per day. Dairy products, such as low-fat and non-fat milk, yogurt and cheese are high in calcium. You can also use calcium supplements, but be sure to take them with food, and start with smaller doses to avoid stomach upset or constipation.

A bone density test can detect weak or brittle bones before you have a fracture. Getting a baseline reading will help your doctor track your bone health over time to determine if medication is necessary. A women’s healthcare provider like Northline with offices in Southgate and Brownstown can help with bone density testing.

There’s no cure for osteoporosis, but you can take steps now to prevent the disease, or slow or stop its progress, and keep your bones healthy.

Northline Women's Health Center Locations:

15675 Northline Road

Southgate, MI 48195

(734) 282-3600
(734) 282-3603 - Fax

23050 West Road, Suite 210

Brownstown Twp., MI 48183

(734) 362-7000
(734) 362-7077 - Fax