Help prevent osteoporosis during the early years

While the physical effects of osteoporosis typically begin to show later in life, the loss of calcium from bones usually beings after age 30, said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist.

“Getting the correct amount of calcium and vitamin D through a balanced diet will help maintain the mass and strength of bones,” Hermann said. “This will help prevent osteoporosis.”

By following the USDA MyPyramid, women can get all of the vitamins and minerals they need for a balanced diet. This will help improve their overall health, as well as help prevent the loss of bone mass, which leads to osteoporosis.

Hermann suggests avoiding smoking and consuming large amounts of alcohol. These two activities decrease the body’s ability to absorb calcium and vitamin D, the two nutrients involved in building bones.

Adding weight-bearing physical activity to the daily routine also will help prevent osteoporosis. Physical activity helps make bones stronger and more resistant.

“Physical activity helps build strong bones so the bones can then better resist the loss of bone mass. The loss of bone mass occurs from risk factors that cannot be controlled, such as aging,” she said. “Women can prevent osteoporosis by following three main steps. First, follow a balanced diet. Second, be physically active, and third, increase calcium and vitamin D intake through a balanced diet.”

For more information about osteoporosis, visit the National Osteoporosis Foundation’s Web site at www.nof.org.

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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
 
Trisha Gedon
Communications Specialist
Agricultural Communications Services
136 Agriculture North
Oklahoma State University
Stillwater, OK  74078
405-744-3625 (phone)
405-744-5739 (fax)
trisha.gedon@okstate.edu