Tips for Maintaining Bone Health

Although women reach their peak bone mass by about the age of 30, they can help maintain bone health by following these lifestyle and health care tips adapted from the National Osteoporosis Foundation.

• get the recommended daily amounts of calcium and vitamin D – which aids in calcium absorption – preferably through food, but otherwise with supplements; adults 50 and older need 1,200 mg of calcium and 800 to 1,000 IU of vitamin D each day.
  
  
• to promote the bone remodeling process do regular weight-bearing exercise, which could include walking, weight-training, dancing, jogging, stair-climbing, racquet sports or hiking.
  
  
• avoid drinking excess alcohol and smoking.
  
  
• talk to your health care provider regularly about your bone health.