Everything you need to know about bone health
Bone building begins at birth, but a healthy skeleton won't materialize overnight.
By Katie Drummond
with files from Lyndsie Bourgon

Adults in their 50s Calcium – 1,500 mg per day
As you approach menopause, calcium needs increase as your body doesn't absorb this nutrient as efficiently as it once did. In many cases, this means having to add a supplement to your diet. To maximize absorption, Thériault suggests spreading your calcium intake throughout the day. "The most your body can absorb is about 500 mg at one sitting," she says.

Vitamin D – 800 IUs per day
Some experts recommend that adults over 50 take a supplement with 400 IUs of vitamin D. Calcium won't be well absorbed without adequate vitamin D, so consider a supplement that includes both. Exercise
Bone is constantly being renewed, so it’s never too late for your bones to benefit from physical activity. But if you’ve been inactive in the past, it’s now more important than ever to ease into a fitness routine rather than jump into it. Your eventual routine should include aerobic exercise at least three times a week to maintain heart health, and bone-building strength training twice a week for about 30 to 40 minutes per session. Exercise won't just help maintain bone mass; it will also keep your weight in check. Your metabolism slows as you get older, and this increases the likelihood of obesity. Prevention
Once women hit menopause, the rate of bone loss accelerates significantly (men over 50 see big losses, too). To slow down this progression, you might want to investigate hormone replacement therapy. In postmenopausal women, estrogen helps prevent bone breakdown and osteoporosis; however, the health effects of estrogen, such as increased cancer risks, can be substantial. Bottom line, says Goltzman: Talk to your doctor. Taking an Aspirin a day might be another preventive measure to investigate. A study by researchers at the University of Southern California found that mice whose estrogen was reduced to postmenopausal levels had better bone density when given low doses of Aspirin for two months. How do you know if you have thinning bones? Goltzman suggests women and men without risk factors get a bone mineral density test – which measures the density of minerals such as calcium in your bones – every five years. Those with risk factors for osteoporosis should consider more regular testing. Adults 60 and beyond
Calcium – 1,500 mg per day

Vitamin D – 800 IUs per day

Exercise
Stay active, and focus on improving your flexibility and balance to avoid potentially harmful falls (yoga and tai chi are good options). If you already have osteoporosis, you should still exercise to minimize further bone loss, but consult your doctor about the safest ways to be active.

Prevention
Almost three-quarters of the 25,000 hip fractures in Canada each year are due to osteoporosis. To prevent falls and fractures, take these precautions:
• Secure the edges of rugs.
• Move furniture to minimize obstacles where you walk.
• Install grab bars in the shower.

According to some bone specialists, seniors should get their bones checked at least every two years to keep tabs on density losses.

If you have osteoporosis, medication can reduce your risk of fractures. Bisphosphinates and, in certain circumstances, estrogens are two types of medicine that reduce fractures by about 50 per cent. Talk to your doctor about your best option.

Tip: Consider curbing your sodium intake even further to minimize osteoporosis risks. Like caffeine, sodium causes the kidneys to excrete calcium.