This Issue

Aging bones
need youthful

More calcium, vitamin D key to healthy bones

A blend of balance and strength

Q & A

Are you at risk for fractures?

A closer look

Weak bones cause the spine to collapse
National Institute of Arthritis & Musculoskeletal & Skin Diseases

As bone weakness progresses, the bones in the spine collapse which can result in pain, reduced height and kyphosis, a severe curvature of the upper spine. Extreme cases of kyphosis can impede breathing.

For more information, click here.

A closer look

Watch your step!

Most falls occur in the home, but there are things you can do to avoid them.

  • Clear clutter off the floor.

  • Tack down carpets firmly and secure loose wires along the walls.

  • Keep items you often use within reach. Don’t use step stools.

  • Use non-slip mats in the tub or shower.

  • Use brighter light bulbs, especially along stairs.

  • Add handrails to staircase.
  • Wear shoes with non-slip soles.

  • Have your eyes checked.

  • Review your medications with your doctor, especially if they make you sleepy or dizzy.

Watch your step!

Got 10 minutes?
Take a simple test that could
save your life …

Hip fractures from osteoporosis can be fatal or result in long-term disability. A bone density test of the spine and hip can determine if you have or are at risk for osteoporosis. The DXA test, a non-invasive low dose x-ray, is the most widely used measure of bone density.

Above -1
Between -1 and -2.5
Below -2.5

Courtesy of Hologic

Should you get tested? You should if you are …

  • A woman 65 and older
  • A man 70 and older
  • Older than 50 and have broken a bone
  • A postmenopausal woman not taking estrogen
  • Taking medications that cause bone thinning
  • A younger person with one or more risk factors

Should you get tested? Click here to find out.

Got 10 minutes?

Three Steps to improve bone health … at any age

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Are you at risk for fractures?

You could be and not know it ― you cannot feel your bones
get weaker.

Ask yourself the following questions.

Are you 65 or older?

Did you break a bone after the age of 50?

Did your mother have osteoporosis?

Did you go through menopause before the age of 45?

Do you smoke?

Are you sedentary?

Do you typically have more than two alcoholic drinks a day?

Do you get less than the recommended amounts of vitamin D and calcium every day?

Are you taking certain drugs, such as prescription steroids and antiepileptic medications?

If you have answered “yes” to any of the questions,
talk to your doctor about a possible risk for osteoporosis.

To estimate your risk, click here.

3 Steps to improve bone health …
at any age


How much a day?


Birth to 6 months
7 to 12 months
1 to 3 years
4 to 8 years
9 to 18 years
19 to 50 years
Over 50 years

Milligrams (mg)


Where do you get it?



Yogurt, 8 ounces
Sardines (with bones), 3 ounces
Cheddar cheese, 1½ ounces
Milk, 8 ounces
Tofu, ½ cup

Mg per serving




For more information on Calcium, click here

Vitamin D

Don’t get enough from food? Supplements can help.

*The sun is the most significant source of natural vitamin D, but the amount produced depends on the season, city, time of day and skin color.

How much a day?


Birth to 70 years
71 years and older

International Units (IU)*


*These figures are currently being evaluated. Scientists believe that a daily allowance of at least 1,000 IU or more are required.

Where do you get it?


Cod liver oil, one tablespoon
Sockeye salmon, 3 ounces
Mackerel, 3 ounces
Milk, 8 ounces
Fortified orange juice, 8 ounces



Source: Office of Dietary Supplements

For more information on Vitamin D, click here.

Foods for bone health


How much each week?

Children and adolescents

Weight-bearing aerobics
Muscle strengthening

60 minutes a day
3 days a week


Weight-bearing aerobics
Muscle strengthening

150 minutes a week
2 days a week