Preventing Osteoporosis: Tips for US Women 18-35

Introduction

Osteoporosis is a condition that causes bones to become brittle and weak, making them more susceptible to fractures. While it is more common in older women, women of all ages need to take steps to reduce their risk of developing osteoporosis. This includes making lifestyle changes and getting enough calcium and vitamin D.

Diet and Nutrition

One of the most important ways to reduce your risk of osteoporosis is to make sure you are getting enough calcium and vitamin D. Calcium is essential for building and maintaining strong bones, while vitamin D helps the body absorb calcium.

According to the National Osteoporosis Foundation, adult women between the ages of 19 and 50 need 1,000 milligrams of calcium per day, and women over 50 need 1,200 milligrams per day. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods such as orange juice and cereal.

Vitamin D is also important for bone health, as it helps the body absorb calcium. The recommended daily intake of vitamin D for women is 600-800 IU per day. Good sources of vitamin D include fatty fish, egg yolks, and fortified foods such as milk and cereal.

Exercise

Weight-bearing and resistance exercises are essential for maintaining strong bones. According to Dr. Elizabeth Shane, a professor of Medicine and the Director of the Osteoporosis Center at Columbia University Medical Center, weight-bearing exercises such as walking, hiking, and dancing are great for strengthening bones.

Resistance exercises, such as weightlifting, can also help build bone mass. The National Osteoporosis Foundation recommends that women engage in resistance exercises at least twice a week.

Quit Smoking

Smoking is a risk factor for osteoporosis and quitting smoking can help reduce the risk. According to Dr. Michael Holick, a professor of Medicine, Physiology, and Biophysics at Boston University School of Medicine, smoking can decrease the amount of estrogen in the body, which can lead to bone loss. Quitting smoking can help increase the amount of estrogen in the body, which can help protect against osteoporosis.

Limit Alcohol

Drinking too much alcohol can also increase the risk of osteoporosis. According to Dr. Holick, excessive alcohol consumption can interfere with the body's ability to absorb calcium, which can lead to bone loss. The National Osteoporosis Foundation recommends that women limit their alcohol intake to no more than 1-2 drinks per day.

Experts Opinion

According to Dr. Shane, "Taking care of your bones is important at every age, but it's especially crucial for women in their 20s, 30s, and 40s to take steps to prevent osteoporosis." She advises women to make sure they are getting enough calcium and vitamin D and to engage in weight-bearing and resistance exercises.

Dr. Holick also emphasizes the importance of taking steps to reduce the risk of osteoporosis at a young age. He advises women to make sure they are getting enough calcium and vitamin D, to engage in weight-bearing exercises, and to quit smoking and limit alcohol consumption.

Industry Statistics

According to the National Osteoporosis Foundation, about 10 million Americans have osteoporosis and about 34 million more have low bone density, which puts them at risk for osteoporosis. Of those affected, 80% are women.