Osteoporosis

Home Treatment

Most adults with osteoporosis need to take medicine to slow bone loss. In addition to medicine, 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. If you are diagnosed with osteoporosis, your recommended daily calcium intake is 1,200 mg. Calcium is found in many foods, including dairy products such as milk or yogurt. If you think you may not be getting enough calcium in your diet, take calcium supplements. Most Americans 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.^{10, 11} 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:

  Osteoporosis: Taking calcium.

• 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. Recommendations vary, but the National Osteoporosis Foundation suggests that adults up to age 50 get 400 to 800 IU of vitamin D a day. If you are age 50 or older, the recommended amount is 800 to 1,000 IU a day. One glass of milk [8 fl oz (0.2 l)] 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%.⁹ 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 medicines 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 postmenopausal women. Walking also increases bone mineral density of the hip.¹² Regular exercise throughout life cuts in half the number of hip fractures in older people.²¹ 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 nonskid 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:

  Aging well: Making your home fall-proof.

• Limit alcohol use. Heavy alcohol use can decrease bone formation, and it clearly increases the risk of falling. But some studies show moderate alcohol use (no more than 2 drinks a day for men and 1 drink a day for a women) is linked to higher bone density. Most doctors 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 Smoking.

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. The U.S. Food and Drug Administration (FDA) has taken action against companies that tout the benefits of coral calcium as a superior source of calcium and a cure for disease. There is no scientific evidence to support these claims.

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Author:	Shannon Erstad, MBA/MPH	Last Updated: November 21, 2008
Medical Review:	Anne C. Poinier, MD - Internal Medicine Kirtly Jones, MD - Obstetrics and Gynecology
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