Some chronic illnesses are associated with osteoporosis, such as kidney failure or cancers. Some of the most important causes of osteoporosis, however, are completely preventable-lack of exercise, and not enough calcium or vitamin D in the diet. Young adults need 1200 to 1500 milligrams of calcium in their diet every day to meet the needs of growing bones. 1000 milligrams daily are needed until the age of menopause in women, or age 65 in men. Some vegetables and nuts contain calcium, along with some seafood.
Some foods are calcium fortified, such as orange juice or breakfast cereals.
If enough calcium is not in the diet, then calcium supplements can be taken. Be sure to look on the label for the amount of elemental, or absorbable calcium in a supplement. Supplements of vitamin D are also available, but your body can make it in your skin with 15-20 minutes of sun exposure a day. One more reason we should all get off the couch and walk, bicycle, hike, or play tennis on a regular basis. When the bones are stressed by your weight, your body responds by forming stronger bones.