Osteoporosis: Your Bone Health Guide

Get calcium and vitamin D

• Calcium goal: 1,000 to 1,200 mg a day. Get it from food first.
• Good foods: milk, yogurt, cheese, calcium-added juice, canned salmon with bones, and kale.
• Take calcium pills only if food does not give you enough. Take no more than 500 mg at a time.
• Vitamin D goal: 800 to 1,000 IU a day, or ____________.

Move and protect your bones

• Walk, dance, or climb stairs most days of the week.
• Lift light weights or use stretch bands 2 to 3 days a week.
• Do not do toe touches or sit-ups.
• Stop smoking. Limit alcohol: no more than 1 drink a day for women or 2 for men.

Prevent falls at home

• Remove throw rugs, clutter, and cords.
• Use night lights, grab bars, and stair rails.
• Wear shoes with nonslip soles. Stand up slowly.

Take alendronate the right way

• Take it first thing in the morning, before you eat or drink.
• Swallow it with a full glass (8 ounces) of plain water. No coffee, juice, or milk.
• Sit or stand for at least 30 minutes. Do not lie down.
• Wait 30 minutes before you eat, drink, or take other medicines.