Osteoporosis Prevention

Osteoporosis is a skeletal disease that reduces the density and quality of bone, making bones more fragile.
The disease is responsible for approximately two million fractures a year and $19 billion in health care costs
according to the National Osteoporosis Foundation (NOF). These are staggering figures, but whats more alarming is
that most people dont think to worry about it osteoporosis is commonly mislabeled as an old womans disease.
However, just like other life-threatening diseases such as diabetes, hypertension, cancer, and hyperlipidemia,
osteoporosis is a silent killer in that most patients are asymptomatic until they get injured and hospitalized. In
actuality, osteoporosis affects both men and women and can strike at any age - about 54 million Americans are at
risk due to low bone density (NOF).
Fortunately, osteoporosis can be prevented via lifestyle modifications. These include getting sufficient
amounts of calcium and vitamin D in a healthy diet in conjunction with proper exercise. Examples of a good
calcium-rich diet include eating certain green vegetables (like spinach), calcium-fortified products (juices, cereals,
or snacks), yogurt, or cheese. Natural food sources for vitamin D include oily fish (salmon, mackerel), fortified
products, and milk products. An easy way to get enough vitamin D is to get brief sun exposure as the body naturally
uses the sun to create it. Depending on personal diet, a vitamin D or calcium over-the-counter supplement may be
added to meet the minimum requirements.
Getting regular weight-bearing exercise and muscle-strengthening exercise is also important for building
strong bones. Examples of good weight-bearing exercises include dancing, tennis, stair climbing anything that puts
some pressure on the bones. Exercise will increase bone mass, strengthen bones, and improve coordination which in
turn reduces risk of fractures due to falls. Overall, the best way to prevent osteoporosis is to incorporate these
healthy lifestyle changes.
Daily Recommended Allowances:
Gender/Age
Male or Female 19 50
Male 51 70
Female 51 - 70
Male or Female 70+

Calcium
1000mg
1000mg
1200mg
1200mg

Vitamin D
600 IU
600 IU
600 IU
800 IU

Ellen Lee
Pharm.D. Candidate 2019, University of Southern California, School of Pharmacy
Shushma Patel, RPh, CDE, MBA. The Prescription Shop, Montebello.

1215 W. Whittier Blvd, Montebello CA 90640

Tel: 323-728-8127