Eat a Healthy Diet

Good nutrition is essential for normal growth. A balanced diet, adequate calories, and appropriate nutrients are the foundation for development of all your tissues, including bone. Inadequate intake of calcium and vitamin D is thought to contribute to the development and progression of osteoporosis.

Exercise Regularly

There is strong evidence that regular physical activity in childhood and adolescence contributes to higher peak bone mass. Exercise during later years, combined with adequate calcium and vitamin D intake, may help slow the decline in bone density associated with aging. Some evidence indicates that weight-bearing and resistance exercises are most likely to be beneficial.

To help reduce bone loss, engage in regular weight-bearing exercise. Examples include walking, running, tennis, dancing, hiking, and racquetball. Strength training can also help increase your bone density and keep your muscles strong, so that you are less likely to fall.

Do Not Smoke

Smokers have a higher risk of osteoporosis. A study reported in the Journal of the American Academy of Orthopedics suggests that smoking puts you at higher risk for developing osteoporosis.

Avoid Excessive Alcohol and Caffeine

Alcohol has several negative affects on bones. Alcohol can interfere with vitamin D metabolism, which results in impaired calcium absorption. It also increases magnesium excretion. In addition, alcoholics tend to have diets that are lacking in many key nutrients, including calcium and vitamin D.

Heavy drinking can affect hormone production in both women and men. In premenopausal women, chronic alcohol use can result in irregular menstrual cycles. This increases the risk of osteoporosis. Testosterone production may be affected in alcoholic men. Low testosterone levels have been linked to a decrease in bone formation.

Heavy alcohol consumption is associated with an increased risk of fracture. Alcohol affects your balance and gait, making you more prone to stumble, trip, or run into objects.

The relationship between caffeine use and bone health is not as clear-cut. Studies on the effect of caffeine on the bones have yielded mixed results. On the basis of the studies to date, current recommendations are for moderate caffeine consumption, which equals two or less cups of coffee per day.

Practice Fall Prevention

Fall prevention is always important, but especially for people with osteoporosis. Osteoporotic bones are fragile and, therefore, more easily broken. Most falls happen in the home. The National Osteoporosis Foundation makes the following recommendations to help make your home safe:

• Floors—Remove all loose wires, cords, and throw rugs. Minimize clutter. Make sure rugs are anchored and smooth. Keep furniture in its accustomed place.
• Bathrooms—Install grab bars and non-skid tape in the tub or shower.
• Lighting—Make sure halls, stairways, and entrances are well lit. Install a night light in your bathroom. Turn lights on if you get up in the middle of the night.
• Kitchen—Install non-skid rubber mats near sink and stove. Clean spills immediately.
• Stairs—Make sure treads, rails, and rugs are secure.
• Other precautions—Wear sturdy, rubber-soled shoes. Keep your intake of alcoholic beverages to a minimum. Ask your doctor whether any of your medicines might cause you to fall.