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Preventing Osteoporosis: Essential Strategies for Bone Health

A Comprehensive Guide to Maintaining Strong Bones Throughout Life

Endocrinology

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Last updated: Mar 24, 2025

Understanding Bone Health

  • Bones are living tissue that constantly renew themselves
  • Peak bone mass occurs around age 30
  • Prevention should start early in life

Key Prevention Strategies

1. Calcium Intake

  • Daily Requirements:
    • Adults 19-50: 1000mg
    • Women 51+: 1200mg
    • Men 51+: 1000-1200mg

2. Vitamin D

  • Recommended Daily Intake:
    • 800-1000 IU daily
    • Sun exposure (15-20 minutes daily)
    • Supplementation when needed

3. Exercise Program

  • Weight-bearing exercises:
    • Walking
    • Jogging
    • Dancing
    • Resistance training

4. Lifestyle Modifications

  • Quit smoking
  • Limit alcohol consumption
  • Maintain healthy weight

Risk Assessment

  • Family history evaluation
  • Bone density screening
  • Regular medical check-ups

Additional Considerations

  • Medication review
  • Fall prevention strategies
  • Regular vision checks

When to Seek Medical Advice

  • Family history of osteoporosis
  • Early menopause
  • Long-term steroid use
  • Frequent fractures

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