Prevention and treatment of osteoporosis have drawn a good deal of attention
over the last few years. There have been a number of multinational studies
about osteoporosis that have demonstrated the value of medical treatments. Prevention
and treatment decisions for women and men with osteoporosis are based on current
knowledge from these multinational studies combined with logic and intuition
about possible long-term benefit for the individual. Other studies have shown
that lifestyle modification alone does not result in dramatic reductions in
osteoporosis if one is already eating a reasonable diet adequate in calcium
and vitamin D.
Diet: calcium and vitamin D
It is recommended that adults obtain 1000 mg to 1500 mg dietary
calcium daily for good bone health. This level can often be achieved
in the diet with servings of dairy products. If the diet is lacking in calcium,
however, then calcium supplementation is strongly recommended. It is further
recommended that adults take in 400 IU of vitamin D daily, and that seniors
take up to 800 IU daily, although further research is needed to determine
the best level of vitamin D in the elderly. In countries where dairy products
are not supplemented with vitamin D, it is particularly important to make sure
that there is good vitamin D supplementation.
Alcohol and smoking
Heavy alcohol use is strongly associated with osteoporosis. It is advised
that women and men with osteoporosis limit their drinking to occasional social
use or moderate use. Similarly, smoking is bad for bone health. Women who smoke
have earlier menopause by a few years in comparison with a non-smoking group.
Also, many types of estrogen used to treat osteoporosis are frequently not effective
in smokers.
Regular exercise
Regular exercise is important to improve bone density and also important
to improve muscle strength and balance which prevents falls. The best and
safest exercise is weight-bearing physical activities such as walking. Other
good exercises include climbing stairs, dancing, and exercises such as tai chi,
all of which improve balance and prevent falls. Younger individuals may be able
to do more vigorous exercises to prevent bone loss. In individuals with severe
osteoporosis, impact activities such as downhill skiing, basketball, or tennis
might be avoided. Other activities that involve twisting motions such as golf
might also need to be curtailed. Physicians and physiotherapists could help
you decide what is an appropriate exercise program.