However, all forms of exercise will help to improve co-ordination and keep up muscle strength. This is important because muscles can also become weaker as we get older, and this is a risk factor for falling and therefore for fractures. T'ai Chi can be very effective in reducing the risk of falls. It also improves balance. Walking is a good exercise to improve bone strength and it is also good for keeping thigh and hip muscles strong, which is important to help people have good balance and prevent falls.
High-impact exercise such as skipping, aerobics, weight-training, running, jogging and tennis are thought to be useful for the prevention of osteoporosis. These exercises might not all be suitable if you have osteoporosis. For more support, motivation and advice talk to your doctor, a physiotherapist or a personal trainer at a gym about your condition and the best exercise for you.
The best sources of calcium are:. If you don't eat many dairy products or calcium-enriched substitutes, then you may need a calcium supplement. We recommend you discuss this with your doctor or a dietitian. Vitamin D is needed for the body to absorb and process calcium and there's some evidence that arthritis progresses more quickly in people who don't have enough vitamin D.
Vitamin D is sometimes called the 'sunshine vitamin' because it's produced by the body when the skin is exposed to sunlight. A slight lack deficiency of vitamin D is quite common in the UK in winter. The National Institute for Health and Clinical Excellence NICE has issued guidance on safe sunlight exposure which aims to balance the benefits of vitamin D against the risks of skin cancer from too much exposure to sunlight.
Vitamin D can also be obtained from some foods, especially from oily fish, or from supplements such as fish liver oil. However, it's important not to take too much fish liver oil. Because we don't get enough sunshine all year round in the UK, and because it's difficult to guarantee getting enough vitamin D from what we eat, Public Health England recommends that everyone should take a 10 microgram supplement of vitamin D every day during the autumn and winter.
People in certain groups at risk of not having enough exposure to sunlight, or whose skin is not able to absorb enough vitamin D from the level of sunshine in the UK, are encouraged to take a daily supplement of 10 micrograms all year round.
For many people, calcium and vitamin D supplements are prescribed together with other osteoporosis treatments. Some hospitals also offer falls prevention clinics or support groups — ask your doctor if there's one in your area.
Smoking can affect your hormones and so may increase your risk of osteoporosis. We strongly recommend you stop smoking. Support is available if you wish to stop.
Drinking a lot of alcohol can affect the production of new bone, so we recommend keeping within the maximum amounts 14 units per week suggested by the government. Find out more about exercising with arthritis and what types of exercises are beneficial for certain conditions.
We explain which foods are most likely to help and how to lose weight if you need to. There are no clear physical signs of osteoporosis and it may not cause any problems for some time. If your doctor thinks you may have osteoporosis, they may suggest you have a DEXA dual energy x-ray absorptiometry scan to measure the density of your bones.
The scan is readily available and involves lying on a couch, fully clothed, for about 15 minutes while your bones are x-rayed. The dose of x-rays is very small — about the same as spending a day out in the sun.
The possible results are:. Osteopenia — Your bone is becoming weaker but your risk of a low-impact fracture is relatively small. You may or may not need treatment depending on what other risk factors you have.
You should discuss with your doctor how you can reduce your risk factors. Osteoporosis — You have a greater risk of low-impact fractures and you may need treatment. You should discuss this with your doctor. There's no good evidence that screening everybody for osteoporosis would be helpful.
However, you should talk to your doctor about having a scan if any of the following apply to you:. It's more common in older people, but it can also affect younger people. Women are more at risk of developing osteoporosis than men because the hormone changes that happen at the menopause directly affect bone density.
The female hormone oestrogen is essential for healthy bones. After the menopause , oestrogen levels fall. This can lead to a rapid decrease in bone density. In most cases, the cause of osteoporosis in men is unknown. However, there's a link to the male hormone testosterone, which helps keep the bones healthy. Men continue producing testosterone into old age, but the risk of osteoporosis is increased in men with low levels of testosterone. Calcium citrate and calcium carbonate are the best forms.
Talk to your health care provider about the best form for you. Calcium carbonate is best absorbed when taken with food. Aim for 1, mg calcium, depending on your age, in food and supplements each day. Vitamin D helps your body absorb calcium and strengthens your muscles so you can avoid falls.
You can get vitamin D from food, supplements, and the sun. It's harder to get vitamin D from food or the sun especially if you are over the age of 50 or you use sunscreen , so you will likely have to take a supplement to get the amount you need.
Food sources include:. In terms of supplements, check the other drugs and supplements you take to see if they contain vitamin D, and if so, how much. Then dose any extra vitamin D supplements based on this amount. Both of the vitamin D supplements available—vitamin D 2 ergocalciferol and vitamin D3 cholecalciferol --are good for bone health.
If you have kidney or liver disease, you may not be able to metabolize vitamin D appropriately. Talk with your healthcare professional about options to maintain your vitamin D levels.
Get your bones moving. Regular exercise helps strengthen your muscles and your bones. Research shows children and young adults who exercise achieve a greater peak bone mass than adults who are not active. Continuing to exercise when you are older will help maintain your bone mass. In a study published in Osteoporosis International, researchers looked at the relationship between regular physical activity and hip bone density in middle-aged women. They found women who regularly walked or were physically active had higher density in their hip bones compared to women who were not active.
The two most important types of exercise for bone health are muscle-strengthening and weight-bearing exercises. Lower impact weight-bearing activities, such as walking on a treadmill or using an elliptical machine, also help. Swimming or water exercises and riding a bike maintain muscle strength and heart and lung conditioning, but they do not impact bone strength as much as weight-bearing exercises. Stronger muscles help to prevent the falls that lead to broken bones in people with low bone mass.
Functional movements, like standing and rising up on your toes and tai chi also help maintain your strength and balance and decrease the risk of falls. Talk to your health care professional before you start any exercise program, especially if you've already been diagnosed with osteoporosis.
Once you get the green light, aim for 30 minutes of moderate-intensity exercise walking, light jogging, swimming on most days of the week. Try to add muscle strength training two to three days a week. Make your surroundings safer. Most fractures in older adults result from falls.
So, by preventing falls, you may help to prevent fractures. To prevent falls, get rid of all tripping hazards, such as loose rugs, cords, and clutter. Install grab-bars in the bathroom and use a rubber mat in the shower. Put brighter lightbulbs in lamps and fixtures so you can see clearly. And avoid walking in socks.
Go for a garden. In one study of 3, women age 50 and older, gardening and other activities--raking, shoveling, and moving dirt and weeds with a wheelbarrow—helped reduce risk of osteoporosis. If gardening isn't your thing, try another active hobby, like rowing, hiking, or dancing, to help get your 30 minutes of activity per day.
Communicate with your provider. If you feel dizzy, confused, or anything else that makes you feel less steady on your feet, tell your health care provider right away. Keep in mind that some medicines, taken alone or with other medicines, can cause dizziness; be prepared to talk about the drugs you are taking with your provider or pharmacist.
Don't party like it's Avoid smoking and excess alcohol. The National Institute on Alcohol Abuse and Alcoholism defines "moderate drinking" for women and older people as one drink per day—one drink equals: ounce bottle of beer 5 percent alcohol , one 5-ounce glass of wine 12 percent alcohol or 1. Moderate drinking is considered safe. If your BMD test reveals you have low bone density or osteoporosis, work with your health care provider to come up with the best treatment plan for you.
The overall goal of osteoporosis medicine is to restore a healthy balance between bone loss and bone building and ultimately, to prevent bones from breaking. There are two main categories of osteoporosis medicines—those that slow bone loss antiresportives and those that promote building of new bone anabolics. Some medications are only approved for use in women after menopause. Antiresorptives: Antiresorptive drugs work by slowing down the breakdown of bone.
Estrogen is no longer used for the prevention or treatment of osteoporosis due to the risk of side effects and because more effective medication is available. Anabolics: These drugs work on building bone so that the body builds more bone than it breaks down.
The result is stronger bones that are less likely to fracture. Anabolic medications include teriparatide Forteo , abaloparatide Tymlos , and romosozumab-aqqg Evenity. The length of time you take osteoporosis medication depends on the drug.
Some osteoporosis drugs stay in your bones after you stop taking them and others leave the body quickly. Your health care provider will recommend the most effective medication and treatment length for your individual needs. Discuss possible side effects of each drug with your health care professional, and weigh the risks of side effects compared with the risk of complications of a fracture related to low bone mass.
For some drugs, your health care provider may recommend a "drug holiday," where you take a break from treatment. When risk of fracture rises, you start taking the medicine once again or change to a different type of medication.
In extreme cases of bones affected by osteoporosis in the spine, a surgery called balloon kyphoplasty may be an option. This surgery involves injecting bone cement into the fractured bone to stabilize it and relieve pain.
It has not been shown to decrease back pain in the long term, however. Review the following Questions to Ask about osteoporosis so you're prepared to discuss this important health issue with your health care professional. For information and support on coping with Osteoporosis, please see the recommended organizations, books and Spanish-language resources listed below.
Washington, DC Hotline: Phone: River Rd. Nelson and Sarah Wernick. Walk Tall! The most lead-contaminated neighborhoods in cities are often the poorest and home to the highest percentage of nonwhite children. Your Health. Your Wellness. Your Care. Real Women, Real Stories. Home osteoporosis. Medically Reviewed. One in two women and one in four men over 50 will break a bone due to osteoporosis.
Breaks can occur in any bones, but the most common places for fractures are in the hips, spine, and wrist.
These fractures can be serious. One in five older people die within one year of a hip break, with a higher rate of death among men than among women, usually from complications related to other pre-existing health conditions. Understanding your bones You may think of your bones as hard and inactive, but they are important living tissues that are constantly adapting. Collagen is a protein that provides the soft part of the framework.
Hydroxyapatite is made up of the minerals calcium and phosphate, which make bones hard.
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