Uncontrollable Risk Factors
• Being over age 50.
• Being Female.
• Family History.
• Low Body Weight/Being Small and Thin.
• Broken Bones or Height Loss.
Controllable Risk Factors
• Not Getting Enough Calcium and Vitamin D.
• Not Eating Enough Fruits and Vegetables.
• Getting Too Much Protein, Sodium and Caffeine.
• Having an Inactive Lifestyle.
• Drinking too much alcohol.
• Losing Weight.
There are also medications and diseases that can cause bone loss and increase your risk of osteoporosis.
Calcium and Vitamin D
Getting enough calcium and vitamin D are essential to building stronger, denser bones early in life and to keeping bones strong and healthy later in life. Calcium and vitamin D are the two most important nutrients for bone health.
Calcium-Rich Food Sources
Dairy products, such as low-fat and non-fat milk, yogurt and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts. Some juices, breakfast foods, soymilk, cereals, snacks, and breads have calcium that has been added.
Vitamin D Sources
There are three ways to get vitamin D: • Sunlight
Three Steps to Unbreakable BonesYou’re never too young or too old to improve the health of your bones. Osteoporosis prevention should begin in childhood. But it shouldn't stop there. Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action.
Resources and References. To learn more about Osteoporosis, please visit the following Foundations.
International Osteoporosis Foundation
National Osteoporosis Foundation 1150 17th Street, NW Suite 850 Washington, DC 20036 • 1.800.231.4222