Managing Osteoporosis: Lifestyle Measures Play a Vital Role
If you’ve been diagnosed with osteoporosis, take these steps to strengthen your bones, slow bone loss, and lower risk for fractures.
Dietary Measures
Calcium can help slow the loss of bone mass. Experts advise adults older than age 50 to consume 1,200 milligrams of calcium daily. It’s best to get calcium from food. Good sources include:
- Dairy products
- Calcium-fortified orange juice
- Dark-green, leafy vegetables, such as broccoli, kale, and collards
- Calcium-fortified breads.
If you’re not getting enough calcium from food, your doctor may recommend a supplement.
Another key nutrient for people with osteoporosis is vitamin D. Your body needs vitamin D to absorb calcium. Being outside in the sun for a half hour supplies enough vitamin D for a day. Check with your doctor to see how much vitamin D you should be getting—and whether you need a supplement.
Benefits of Regular Exercise
Engaging in regular weight-bearing exercise can reduce the rate of bone loss. Regular physical activity can also improve your strength, coordination, and balance—which can lower your risk of falling and suffering a fracture.
Your doctor can help you plan a safe and effective workout routine.
What About Medications?
Several medicines can help increase bone density, slow or stop bone loss, and lower fracture risk. But they can have risks as well as benefits. Your doctor can help you decide whether medicine might be appropriate for you.
September/October 2006 A Healthy Tomorrow
