Managing Osteoporosis: Lifestyle Measures Play a Vital Role

If you’ve been diagnosed with osteoporosis, there still are steps you can take to minimize its effects.

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,” says Meg Levinson, R.N., MSN, manager of Women’s Diagnostic Services at Riverview Medical Center. “Good sources include dairy products, such as low-fat yogurt, cheese, or milk. Three or four daily servings of these yield about 1,200 milligrams of calcium.”

Other foods high in calcium include:

• canned fish with bones, such as salmon and sardines
• calcium-fortified orange juice
• green, leafy vegetables, like 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 about fifteen minutes supplies enough vitamin D for a day,” says Meg. “But as you age, your skin does not make Vitamin D as efficiently and your need for oral vitamin D supplements increases. Taking a multivitamin with vitamin D may be a good idea.”

You can also increase your vitamin D intake by eating fatty fish, eggs, liver, and fortified foods, such as milk.

BENEFITS OF REGULAR EXERCISE
Engaging in regular weight-bearing exercise can reduce the rate of bone loss. Examples include walking, jogging, dancing, weight training and low-impact aerobics.

According to Meg, “Regular physical activity also can improve your strength, coordination, and balance — which can lower your risk of falling and suffering a fracture.”

MORE WAYS TO CUT RISK OF FALLS

• Keep all your senses sharp. Buy glasses, contact lenses, or a hearing aid, if necessary.
• Wear shoes with rubber soles and low heels.
• Keep walkways free of clutter.
• Use nonslip mats and grab bars in your bathroom.

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.