Osteoporosis & Bone Health

Learn more about osteoporosis, including nutrition information for improved bone health.

Osteoporosis

Warning Signs and Symptoms

• A broken bone when you fall from your own height
• Back pain or hip pain
• Loss of height

Treatment

• Certain medications prescribed by your physician can help prevent bone loss, increase bone density and reduce your risk of fractures

Prevention

• A healthy diet including foods with calcium and vitamin D, like milk, yogurt, eggs, some fishes, and dark leafy greens
• Weight bearing exercises like walking, dancing, Tai Chi and upper body exercises
• Avoid smoking, excess alcohol and caffeine because they can weaken your bones

Nutrition for Bone Health

The U.S. Dietary Guidelines can help you choose the right foods for your bone health:

• Go lean with protein
• Focus on fruits
• Vary your veggies

Get your calcium-rich foods from dairy products:

• Fat-free or low-fat milk, yogurt and cheese Lactose-free and lower-lactose products are widely available

You can also get calcium from non-dairy foods:

• Canned salmon and sardines (with bones)
• Dried figs
• Broccoli, kale, mustard greens and turnip greens
• Nuts (almonds, roasted soy nuts)
• Foods with added calcium (juices, soy milk, rice milk, cereals and others)