This section offers five tips for preventing osteoporosis in women. Maintain a Calcium-Rich Diet Calcium is essential in maintaining strong, healthy bones and preventing bone loss. Young women rely on calcium to help build bone while studies have shown that calcium can help reduce bone loss and the risk of fractures in post-menopausal women. Milk, cheese, yogurt, citrus fruits, and shellfish are good sources of calcium. Vegetables that are rich in calcium include broccoli, spinach, kale, and collard greens.
Calcium supplements are also available.
For post-menopausal women who are not taking estrogen replacement therapy, the recommended daily intake of calcium is 1,500 mg. Click here to view a chart of recommended daily calcium intakes for each age group. Get Plenty of Vitamin D Vitamin D helps the body absorb calcium and deposit it into bones. Vitamin D may be obtained from vitamin-D fortified milk and foods such as liver, fish, and egg yolks. Vitamin D supplements or a multiple vitamin that contains 400 IU of vitamin D are also good sources.