Guidelines for Healthy Bones

• Calcium: At least 1200 mg per day for all adults.
  Since the typical American diet contains less than 600 mg calcium per day, supplements are often necessary.
• Vitamin D: 400 – 800 I.U. per day for anyone at risk for vitamin D deficiency. If there is any question about your vitamin D status, a simple blood test can be done.
• Regular weight-bearing exercise: Walking is terrific!
• Don’t smoke
• Avoid excess caffeine, alcohol, and sodas: No more than 2 drinks of each per day.
• Fall prevention: Grab bars, minimize clutter, remove loose wires, non-skid rugs and tub bottom, use night-lights, avoid sedating medications, correct visual problems, use cane or walker when appropriate, wear sturdy low-heeled shoes.
• Medication: If the risk of fracture is sufficiently high, medications may be used to stabilize or increase the bone density, make the bones stronger, and reduce the chances of a future fracture.