Four Steps to Stop Osteoporosis

Osteoporosis is a disease that leads to thinning bones. Just being a woman increases your risk for developing osteoporosis. One in two women over age 50 will break a bone at some point because of it, according to the National Osteoporosis Foundation in Washington, D.C. The best way to prevent breaks is to build up your bones. Here are some tips:

1. Get enough calcium and vitamin D. Milk, cheese and broccoli are rich in calcium. You can also take calcium supplements. Your body makes vitamin D when you get just 10 minutes of sunlight each day.
2. Strengthen your muscles with weight-bearing exercise. Walking, jogging and climbing stairs are good.
3. Avoid tobacco and alcohol. Smoking leads to earlier menopause, which can contribute to bone loss. Drinking too much alcohol also puts you at risk.
4. Consider medication if you are menopausal. Low estrogen levels from menopause contribute to thinning bones, especially if you're under age 45. Estrogen replacement therapy can help. If you can't take estrogen, there are other medications available. Talk to your doctor.

Mitzi Krockover, M.D., is Humana's vice president of women's health. Board-certified in internal medicine, she develops innovative women's health programs.

Calcium Counts

How much calcium do you need, anyway? It depends on your age and other factors. Here's what the National Academy of Sciences in Washington, D.C., says:

Recommended Calcium Amount Per Day

Do you get enough calcium in your daily diet? Here's a list of some common foods and their calcium content.

*Menopausal women who don't take estrogen should talk to their family doctor about calcium requirements.