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For those over 50 years of age, eat 4 servings or 1200 milligrams of
calcium each day.
 Sources of calcium in foods include milk, dairy products or calcium-
fortified foods such as juices or cereals.
 Calcium supplements may be an option if you cannot get enough
calcium in your diet.
 Do not increase your calcium intake above the advised amount.
 Vitamin D is needed with calcium, and sunshine is the greatest source
of Vitamin D. Being in the sun for 15 minutes a day three times a
week gives the body enough Vitamin D. If you cannot get enough
sunlight, take 400-800 international units of Vitamin D each day.
• Maintain a healthy weight. Being underweight puts you at higher risk for
osteoporosis.
• Perform standing exercises such as walking, jogging, dancing and
aerobics 3-4 hours per week.
• Stop smoking or tobacco use.
• Limit alcohol, caffeine and carbonated drinks.
• Talk to your doctor about medicines to reduce bone loss.
• Ask your doctor about estrogen replacement therapy if you are going
through menopause or have had your ovaries removed. Estrogen can
prevent more bone loss, but there are risks with this treatment. Talk to
your doctor about the risks and benefits.

Talk with your doctor or nurse if you have any questions or concerns.

















8/2007. Developed through a partnership of Mount Carmel Health, Ohio State University Medical Center,
and OhioHealth, Columbus, Ohio. Available for use as a public service without copyright restrictions at
www.healthinfotranslations.org.