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How to Prevent Osteoporosis

Watch more Women's Health videos: Subscribe to Howcast's YouTube Channel - Learn how to prevent osteoporosis by taking these precautions. Howcast uploads the highest quality how-to videos daily! Be sure to check out our playlists for guides that interest you: Subscribe to Howcast's other YouTube Channels: Howcast Health Channel - Howcast Video Games Channel - Howcast Tech Channel - Howcast Food Channel - Howcast Arts & Recreation Channel - Howcast Sports & Fitness Channel - Howcast Personal Care & Style Channel - Howcast empowers people with engaging, useful how-to information wherever, whenever they need to know how. Emphasizing high-quality instructional videos, Howcast brings you experts who provide accurate information in easy-to-follow tutorials on everything from makeup, hairstyling, nail art design, and soccer to parkour, skateboarding, dancing, kissing, and much, much more. Step 1: Get educated Learn if you're at risk. Women are four times as likely to get osteoporosis than men, but men can still get it. Step 2: Get plenty of calcium Get enough calcium. Recommended daily intakes are: 800 milligrams for children, 1,300 milligrams for teens, 1,000 milligrams for adults up to age 50, and 1,200 milligrams for people 51 and over. Calcium helps our bones stay strong. Tip Good sources of calcium include dairy, sardines, fortified juice and cereal, and leafy greens. Step 3: Take supplements If you can't get enough calcium through your diet, take supplements. Be aware, however, that your body can only absorb about 500 milligrams of calcium at a time. Step 4: Get vitamin D Get enough vitamin D, which helps the body absorb calcium. Children, teens, and adults up to age 50 need 200 international units per day, while older adults need 400 to 600. You can get vitamin D through sun exposure and certain foods. Tip Foods high in vitamin D include salmon, tuna, mackerel, egg yolks, and fortified milk, juice, and cereal. Step 5: Get lots of exercise Exercise regularly. Weight-bearing physical activity is especially important, such as walking, jogging, tennis, and dancing. Step 6: Get tested As you age, get your bone density tested. Even if you do everything right, genetics also play a role, and early diagnosis is always best. Did You Know? The term osteoporosis was coined by French pathologist Jean Lobstein.
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