Prevention through the ages (2 of 2)

Your 40s

You could be losing one percent of bone from your spine every year during this decade.  That’s why you need to be especially diligent.

Diet/Fitness  In addition to keeping up the calcium (still 1,000 mg), you should add weight training to your workouts, to help strengthen muscles around your bones.

Doctor visit  If you experience early menopause, get a bone-density test; you’re greater risk for osteoporosis than if you go through menopause at the average age (51).

Your 50s and beyond

Bone loss accelerates at menopause;  you can lose up to 20 percent of bone density in the first 5 to 7 years.

Diet/Fitness Your calcium requirements go up to 1,200 mg; add another serving of calcium-rich foods or an additional supplement.  If you  didn’t start weight training earlier, now’s the time.  Lifting even light weights will make you stronger and protected you against falls, a serious threat as you get older and sustain fractures more easily.

Doctor visit  Find out where you stand.  Ask about a bone-density test;  if your mineral stores are low, your doctor may suggest hormone-replacement therapy (estrogen) or raloxifene (brand name: Evista).  These can cut the risk of a fracture by 39 to 50 percent.  Other drugs that can help: alendronate sodium (Fosamax) and risedronate sodium (Actonel), which help build new bone. – Sally Katigbak

 

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