Get 1,000 mg of calcium a day. If your diet is low on calcium-rich foods, take a 500-mg supplement twice a day. Include vitamin D, which helps your body absorb calcium from food. Best source is a daily multivitamin with 400 IU. Include regular weight bearing exercise daily (walking will do), and for extra bone protection, consider weight training twice a week. At menopause, get a bone-density test. It’ll tell you what shape your bones are in. Low bone density before menopause means you’ll be entering menopause with less bone than is ideal. Think of it as going into retirement with fewer funds to draw from later on. Since all women lose bone after menopause when estrogen takes a nosedive, you could be at greater risk for osteoporosis and fractures as you age. Depending on your test results and especially if you have risk factors for osteoporosis (family history, smoking or excessive alcohol use, a diet chronically low in calcium and vitamin D), you may need a bone-preserving medication. More from Prevention: Get Your Calcium Here!
