Osteoporosis
Home Treatment
Most adults with osteoporosis need to take medication to slow bone loss. In addition to medication, there is much you can do to help slow the process and prevent broken bones:
- Get enough calcium. This is one of the first and then ongoing steps in trying to prevent and treat osteoporosis. The recommended daily calcium intake for adults age 19 to 50 is 1,000 mg each day. Men and women age 50 and older need 1,500 mg of calcium each day. Calcium is found in many foods, including dairy products such as milk or yogourt. If you think you may not be getting enough calcium in your diet, take calcium supplements.24 Most Canadians get only half the calcium they need from their diet. Research studies do not agree about whether calcium plus vitamin D supplements can prevent fractures.12, 13 The greatest benefit of supplements appears to be for people who have osteoporosis. Calcium and vitamin D supplements are recommended if you have been diagnosed with osteoporosis. For more information, see:
- Get enough vitamin D. Getting enough vitamin D, along with sufficient calcium, is one of the first steps toward preventing or reducing the effects of osteoporosis. Vitamin D helps your body absorb calcium; taking calcium without vitamin D probably is not beneficial. The recommended daily intake for vitamin D is 400 IU (10 ug) for adults age 19 to 50, and 800 IU (20 ug) for adults age 50 and older. One glass of milk [0.24 L (8 fl oz)] has about 100 IU. Your bones need vitamin D to absorb calcium. One study showed that vitamin D may reduce an older person's risk of falling by 22%.11 Usually 10 to 15 minutes of sun exposure a day is enough to satisfy the body's vitamin D requirement. But as you age, you cannot make as much vitamin D through your skin. Vitamin D supplements can help older people who are not in the sun much.
- If you are taking medications to treat osteoporosis, also take calcium and vitamin D supplements.
- Exercise. Recent studies show that weight-bearing exercises (walking, jogging, stair climbing, dancing, or weight lifting), aerobics, and resistance exercises (using weights or elastic bands to help improve muscle strength) are all effective in increasing the bone mineral density and strength of the spine in post-menopausal women. Walking also increases bone mineral density of the hip.14 Regular exercise throughout life cuts in half the number of hip fractures in older people.25 Develop an exercise program that fits your lifestyle and is easy to follow. For more information, see the topic Fitness.
- Eat a nutritious diet to keep your body healthy. For more information, see the topic Healthy Eating.
- Take
steps to prevent falls that might result in broken bones. Have your vision and hearing checked regularly, and wear slippers or shoes with a non-skid sole. Exercises that improve balance and coordination, such as tai chi, can also reduce your risk of falling. You can also make changes in your home to prevent falls. For more information, see:
- Limit alcohol use. Heavy alcohol use can decrease bone formation, and it clearly increases the risk of falling. However, some studies show moderate alcohol use is linked to higher bone density. Most health professionals recommend limiting, but not eliminating, alcohol use as part of treatment for osteoporosis.5
- Stop smoking. Smoking reduces your bone density and speeds up the rate of bone loss. For information on how to stop, see the topic Quitting Tobacco Use.
Experts recommend that you choose calcium supplements that are known brand names with proven reliability. Most brand-name calcium products are absorbed easily by the body.
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| Author: | Douglas Dana Robin Parks, MS | Last Updated: February 21, 2007 |
| Medical Review: | Joy Melnikow, MD, MPH - Family Medicine Carla J. Herman, MD, MPH - Internal Medicine Andrew Swan, MD, CCFP, FCFP - Family Medicine | |
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