After the age of about 30, bone thinning is a natural process and cannot be stopped completely.在年龄约30 ，骨骼变薄是一个自然过程，不能完全停止。 Whether you develop osteoporosis depends on the thickness of your bones early in life, as well as your health, diet, and physical activity later in life.你是否骨质疏松症的发展取决于您的厚度骨骼早期的生活，以及您的健康，饮食，身体活动和以后的生活中。 The thicker your bones, the less likely the bones are to become thin enough to break.您的厚骨头，在不太可能的骨骼将成为更薄，足以打破。 Young women in particular need to be aware of their risk for developing osteoporosis and take steps early to slow its progress and prevent complications.年轻妇女特别需要了解其风险为发展中国家骨质疏松症和早采取措施减缓其进展和预防并发症。 Plentiful physical activity during the preteen and teen years increases bone mass and greatly reduces the risk of osteoporosis in adulthood.充足的体力活动期间preteen和青少年来增加骨量，并大大降低了风险，骨质疏松症的成年人。 If you eat a diet adequate in calcium and vitamin D and exercise regularly early in life and then continue with these healthy habits, you may be able to delay or avoid osteoporosis.如果你吃的饮食足够的钙和维生素D ，并定期演习早期的生活，然后继续与这些健康的习惯，可以推迟或避免骨质疏松症。

• Eat a nutritious diet that includes adequate amounts of calcium and vitamin D. Both are necessary for building healthy, strong bones.吃了有营养的膳食，包括充足的钙和维生素D都是必要的建设健康，强健的骨骼。 The recommended daily calcium intake for adults age 19 to 50 is 1,000 mg per day.建议的每日钙摄入量为成人19岁至50是1000毫克每天。 Men and women age 50 and older need 1,200 mg of calcium each day.男性和女性50岁以上和老年人需要1200毫克的钙每一天。 The recommended daily intake for vitamin D is 5 ug (200 IU) for adults age 19 to 50, 10 ug (400 IU) for adults age 51 to 70, and 15 ug (600 IU) for adults age 71 and older.建议的每日摄取的维生素D是5微克（ 200国际单位）为成人19岁至50 ， 10微克（ 400国际单位）为成人51岁至70岁，和15微克（ 600国际单位）的71岁成年人和老年人。 The best source of vitamin D is exposure to sunlight.最佳来源的维生素D是暴露于阳光下。 Vitamin D is vital for calcium absorption in bones and to improve muscle strength.维生素D是至关重要的钙吸收的骨骼和改善肌肉力量。 One study showed that vitamin D may reduce an older person's risk of falling by 22%. ¹⁰ If you are not getting enough calcium and vitamin D in your diet, take supplements.一项研究表明，维生素D可减少老年人的风险下降了22 ％ 。 ^10如果你没有得到足够的钙和维生素D ，在您的饮食习惯，采取补充。
• Get regular exercise.获得定期锻炼。 Weight-bearing exercises, such as walking, jogging, stair climbing, dancing, or weight lifting, keep bones healthy by working the muscles and bones against gravity.负重运动，如散步，慢跑，爬楼梯，跳舞，或举重，保持骨骼健康的工作的肌肉和骨骼的严重性。
• Don't drink more than 2 alcoholic drinks a day if you are a man, or 1 alcoholic drink a day if you are a woman.不要喝超过2酒精饮料一天如果你是一个男人，或1酒精饮料一天如果你是一个女人。 Drinking more than this puts you at higher risk for osteoporosis.饮酒超过此将你置身于高风险的骨质疏松症。
• Don't smoke.不要吸烟。 Smoking puts you at a higher risk for developing osteoporosis and increases the rate of bone thinning after it starts.吸烟将你置身于风险较高的发展中国家骨质疏松症和增加的速度骨变薄后启动。

Once osteoporosis develops, getting enough calcium and vitamin D, along with other healthy habits, can slow the process and reduce the chances of bones breaking.一旦骨质疏松症的发展，获得足够的钙和维生素D ，与其他健康的习惯，可以缓慢的过程，减少骨骼的机会打破。 It's common for a person's diet to supply only half the calcium the bones need, so you probably need to take supplements.这是常见的一个人的饮食供应只有一半的骨骼钙的需要，所以你可能需要采取补充。 Your bones need vitamin D to absorb calcium.你的骨骼需要维生素D来吸收钙。 One study showed that vitamin D may reduce an older person's risk of falling by 22%. ¹⁰一项研究表明，维生素D可减少老年人的风险下降了22 ％ 。 ^十日

Research studies do not agree about whether calcium plus vitamin D supplements can prevent fractures.研究报告不同意是否钙加维生素D可预防骨折。 Some studies show that calcium and vitamin D supplements reduce the risk of fracture. ¹¹ But other studies show little effect of supplements on fracture risk. ¹² The greatest benefit of supplements appears to be for people who have osteoporosis.一些研究表明，钙和维生素D的补充减少骨折风险。 ^11个 ，但其他研究显示影响不大的补充对骨折的危险。 ^12日的最大好处补充剂似乎是谁的人有骨质疏松症。 Calcium and vitamin D supplements are recommended if you have been diagnosed with osteoporosis.钙和维生素D的补充建议如果您有被诊断患有骨质疏松症。