8 Tips for Preventing and Coping with Osteoporosis

Posted by Emily Rose Mulvehill
Estimated Reading Time 1 minute 50 seconds

Osteoporosis, a condition characterized by weakened bones and increased fracture risk, is a significant concern, especially as we age. Maintaining bone health is crucial for preventing and managing osteoporosis, ensuring mobility, and enhancing the quality of life. These essential tips can help you maintain bone density and prevent fractures.

1. Calcium-Rich Diet

Calcium is vital for bone health. Ensure you get enough calcium through your diet by consuming dairy products, leafy green vegetables, almonds, and fortified foods. Adults over 50 should aim for at least 1,200 mg of calcium per day.

2. Vitamin D Intake

Vitamin D helps the body absorb calcium. Sun exposure is a natural source of vitamin D, but supplements may be necessary, especially in areas with limited sunlight. Foods like fatty fish, egg yolks, and fortified dairy also provide vitamin D. The recommended daily intake for adults over 50 is 800-1,000 IU.

3. Regular Exercise

Weight-bearing and resistance exercises are crucial for building and maintaining bone density. Activities such as walking, jogging, dancing, and lifting weights stimulate bone formation. Aim for at least 30 minutes of exercise most days of the week.

4. Avoid Smoking and Limit Alcohol

Smoking and excessive alcohol consumption can accelerate bone loss. Quitting smoking and limiting alcohol intake to no more than one drink per day for women and two drinks per day for men can help preserve bone health.

5. Healthy Weight Maintenance

 Being underweight increases the risk of bone loss and fractures while being overweight can add stress to bones. Maintaining a healthy weight through a balanced diet and regular exercise supports bone health.

6. Medications

In some cases, medications may be necessary to prevent or treat osteoporosis. Bisphosphonates, hormone replacement therapy, and other medications can help strengthen bones and reduce fracture risk. Consult your healthcare provider to discuss the best treatment options for you.

7. Fall Prevention

Reducing the risk of falls is crucial for preventing fractures. Ensure your home is safe by removing tripping hazards, installing grab bars in the bathroom, and ensuring proper lighting. Wearing supportive shoes and avoiding slippery surfaces can also help prevent falls.

8. Bone Density Testing

Regular bone density tests (DEXA scans) can help monitor bone health and assess fracture risk. These tests are especially important for postmenopausal women and older adults. Your healthcare provider can recommend the appropriate screening schedule based on your risk factors.

By following these tips, you can significantly reduce the risk of osteoporosis and fractures, ensuring strong bones and a healthy, active lifestyle. Talk to your primary care physician about your concerns, and they can recommend important screenings and other measures to protect your bone and overall health.