Make sure you have an adequate amount of calcium and vitamin D in your diet. The recommended daily allowance of calcium is 1200mg-1500mg. Vitamin D helps promote the body's ability to absorb dietary calcium. The main source of dietary calcium and vitamin D is in dairy products. For example, an 8-ounce glass of whole or skim milk contains 300mg of calcium, one-third the recommended daily allowance.
Weight-bearing exercises such as walking or jogging and resistance training 2-3 times a week are beneficial. The advantages of exercise last only as long as you maintain the exercise program. Exercise alone cannot prevent or cure osteoporosis.
Osteoporosis is a major health issue for women, especially those over age 50. Schedule a bone density test by calling (401) 276-7838.
Estrogen & Alendronate
Both estrogen and alendronate are recognized as components of osteoporosis prevention and/or treatment. Women who have regular menstrual cycles enjoy the natural hormonal protection of their own body's estrogen. Young women without menses, post-menopausal or women who had their ovaries removed before the age of 50 may wish to discuss the pros and cons of hormone replacement therapy (HRT) with their physician.
Limit your alcohol intake. Alcohol leeches calcium, thus reducing bone strength.
Smoking - If you smoke, quit. Smoking reduces the blood supply to bones, and nicotine slows the production of bone-forming cells.