Lifestyle changes play are an important part of care. By making certain changes, you may be able to slow bone loss and lower the chances of breaking a bone.
Calcium is the key mineral for reaching peak bone mass. It also helps to prevent and treat osteoporosis. Calcium intakes for adults should fall between 1,000 and 1,200 mg per day. This changes based on your age. Most children, teens, and adults don’t reach these levels.
There are ways to get more calcium. Eat foods such as low-fat milk, yogurt, cheese, sardines, soy products, and collard greens. Many foods such as orange juice, breakfast bars, and cereals have calcium added. If you still aren’t getting enough, talk to your doctor or a dietitian.
High amounts of proteins, caffeine, and salt in your diet may lower calcium levels in some people. But this may not be as much of a problem in those who get enough of it.
Vitamin D is needed for bone health. Vitamin D helps with taking in calcium. Your skin makes vitamin D when you spend time in the sun. How much sunlight you need depends on where you live, the time of day, and your skin color.
Older adults and people who don’t spend a lot of time in the sun may have a harder time getting vitamin D. Most babies and young children in the US have enough vitamin D because it’s added to milk. During the teen years, dairy intake tends to drop so it’s harder to get enough. This also reflects how much calcium is taken in by the body.
Experts advise a daily intake of between 600 and 1,000 international units (IU) of vitamin D.
Peak bone mass is helped by regular physical activity. This is mainly true during the child or teen years. As you get older, it will help slow the drop in bone density.
Weight bearing and resistance exercises help the most. Walking, running, tennis, or hiking are all good for your bones. Strength training can help raise your bone density. This will keep your muscles strong. It will also lower your chances of having a fall.
Smokers have a higher risk of osteoporosis. Smoking and lower bone density are directly related.
Alcohol impedes how vitamin D is used in the body. This can lower how much calcium is taken in. It also rids the body of magnesium at a higher rate. Also, heavy drinkers tend to not get enough nutrition. This would include calcium and vitamin D.
Heavy drinking also affects your hormone levels. For women, it can cause menstrual problems. For men, it lowers how much testosterone is made. This can result in reduced bone formation.
Alcohol upsets your balance and how well you walk. This may cause you to stumble, trip, or run into objects. It can also lead to a higher risk of broken bones.
The link between caffeine use and bone health is not as clear-cut. Studies on the effect of caffeine on the bones have yielded mixed results. Limit caffeine to 2 cups of coffee or less a day.
Steps to protect yourself against falls is important. Osteoporosis raises your chances of broken bones. Most falls happen in the home. To help protect yourself:
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Last reviewed May 2018 by
EBSCO Medical Review Board
Marcie L. Sidman, MD
Last Updated: 6/25/2018