Reducing the Effect of Risk Factors

Monday, 19 April 2010 20:37

Improve your diet – A diet rich in calcium and vitamin D is vital to protecting your bones. Low fat dairy products, fortified soy milk or complete natural juices, and dark green leafy vegetables, such as kale, all have a role to play. American Bone Health recommends that most adults take a minimum of 1,000 but not more than 2,000 international units of vitamin D per day. Supplementation is critical since it is not possible to get enough Vitamin D from diet or sun exposure alone.

Exercise more – Weight-bearing exercise is important, because bone typically responds to it by becoming stronger. Enough exercise to build muscle is the kind that helps bone; when there are stronger muscle forces on bone, it responds by building new bone. Exercise also improves balance, which can prevent falls and fractures. You can walk, dance, or climb stairs, but keep moving. If you have diabetes, exercise delivers the added benefit of helping to reduce blood glucose levels. If you have rheumatoid arthritis, exercise can help preserve the mobility of your joints, but it should be balanced with adequate rest when joint inflammation is present.

Make lifestyle changes – If you smoke, strongly consider quitting. (See this month’s Tips for more information.) Female smokers often reach menopause earlier, experiencing bone loss earlier. Heavy alcohol use and poor nutrition tend to go hand-in-hand, which leads to bone loss and fractures. Of course, alcohol use is also implicated in falls.

Consider medication – Talk to your healthcare provider. There are many medications available to prevent and treat osteoporosis, but these should be used in most instances when the risk of fracture is elevated (see below). If you have been taking steroids for a medical condition ask your doctor if their dosage might be decreased or if you should have a bone density test and about the use of an osteoporosis drug to offset the bone loss caused by the medication.