Also indexed as:Bone Loss, Brittle Bone Disease
Stand tall against osteoporosis. No matter what your age, it’s never too late to stop bone loss now for better posture and fewer fractures down the road. According to research or other evidence, the following self-care steps may be helpful.
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Stand tall against osteoporosis. No matter what your age, it’s never too late to stop bone loss now for better posture and fewer fractures down the road. According to research or other evidence, the following self-care steps may be helpful.
- Pump it up
Make weight-bearing exercise a regular habit to increase bone density and prevent osteoporosis
- Cut the caffeine
Avoid excessive calcium loss in the urine by switching to healthier beverages
- Aim for lifelong calcium and vitamin D nutrition
An extra 800 mg of calcium and 400 to 800 IU of vitamin D a day can help protect the bones, from childhood through adulthood
- Get your soy
Make tofu, soy milk, soy protein, and other sources of beneficial isoflavones a regular part of your diet
- Watch the salt
Avoid excessive salt intake and high-salt processed and restaurant foods that may contribute to calcium and bone loss
- Talk to your doctor
Ask your doctor about bisphosphonates like alendronate (Fosamax) and risedronate (Actonel) which prevent calcium loss from bone
These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information.
About This Condition
Osteoporosis is a condition in which the normal amount of bone mass has decreased.
People with osteoporosis have brittle bones, which increases the risk of bone fracture, particularly in
the hip, spine, and wrist. Osteoporosis is most common in postmenopausal Asian and Caucasian women.
Premenopausal women are partially protected against bone loss by the hormone called estrogen. Black women
often have slightly greater bone mass than do other women, which helps protect against bone fractures. In
men, testosterone partially protects against bone loss even after middle age. Beyond issues of race, age, and
gender, incidence varies widely from society to society, suggesting that osteoporosis is largely
preventable.
Symptoms
Osteoporosis is a silent disease that may not be noticed until a broken bone occurs. Signs may include diminished height, rounded shoulders, dowager’s hump, and evidence of bone loss from diagnostic tests. Symptoms may include neck or back pain.
Healthy Lifestyle Tips
Smoking leads to increased bone loss.1 For this and many other health reasons, smoking should be avoided.
Exercise is known to help protect against bone loss.2 The more weight-bearing exercise done by men and postmenopausal women, the greater their bone mass and the lower their risk of osteoporosis. Walking is a perfect weight-bearing exercise. For premenopausal women, exercise is also important, but taken to extreme, it may lead to cessation of the menstrual cycle, which contributes to osteoporosis.3
Excess body mass helps protect against osteoporosis. As a result, researchers have been able to show that people who successfully lose weight have greater bone loss compared with those who do not lose weight.4 Therefore, people who lose weight need to be particularly vigilant about preventing osteoporotic fractures.
Eating Right
Diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
| Recommendation | Why | Get started |
|---|
| Get your soy | Make tofu, soy milk, soy protein, and other sources of beneficial isoflavones a regular part of your diet. | |
|
| Choose dairy foods wisely | Different dairy products appear to have different effects on bone density and fracture rates. Opt for nonfat milk and yogurt over cottage cheese or American cheese. | |
|
| Cut the caffeine | Avoid excessive calcium loss in the urine from by switching to healthier beverages, like herbal teas, juices, and water. | |
|
| Fine-tune your protein | Too much or too little protein in your diet may increase osteoporosis risk. | |
|
| Watch the salt | Avoid excessive salt and high-salt processed and restaurant foods that may contribute to loss of calcium and bone. | |
|
| Steer clear of soda | People who drink sodas, particularly colas, may be more likely to experience bone loss and bone fractures. | |
|
| Drug | Common brands | |
|---|
| Alendronate | Fosamax
| |
| Risedronate | Actonel
| |
| Raloxifene | Evista
| |
| Calcitonin | Miacalcin NS
| |
| Etidronate | Didronel
| |
| Medroxyprogesterone | Depo-Provera
Provera
| |
| Estradiol | Climara
Estrace
Vagifem
| |
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The information presented in Aisle7 is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires June 2013.
