Lifestyle modificationsFor those at lower risk of breaking a bone, treatment may involve only lifestyle modifications like increasing weight bearing exercise, calcium and vitamin D intake, quitting smoking, reducing alcohol use and trying to prevent falls.
Regular physical activity can help protect your bones by
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Increasing muscle strength
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Increasing bone strength
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Improving balance
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Maintaining or improving posture
Weight-bearing exercises are activities you do on your feet. Below are examples of weight-bearing exercises:
Walking is a great exercise. Make sure when walking that you are wearing sturdy shoes, like sneakers, and that your path is clear of obstacles.
Light jogging on an even surface without obstacles, such as a high school track or paved path, is a good form of exercise.
Hiking, with the appropriate gear, such as hiking boots or a walking stick, is a good option. Alternatives may include walking uphill or walking with a weighted backpack.
Tai Chi is a great exercise because it is a self-paced form of gentle physical exercise and stretching. Each pose flows into the next so that your body is in constant motion.
Dancing is a fun activity, but make sure to maintain good posture, a tight core, and minimal torso rotation. Attending a Zumba class is a good way to do a guided dancing exercise.
Low-impact aerobics using a stepper or taking the stairs is a good weight-bearing exercise.
Before starting exercise, make sure to check in with your doctor. Avoid activities that increase your chances of falling, including skiing, skating, and high impact aerobic.
Calcium and Vitamin D are essential for keeping your bones strong and healthy as you age.
Our bodies cannot produce calcium, so it’s important to get calcium from food and supplements. Dairy products, such as milk, yogurt, and cheese, and orange juice are great sources of calcium. Other foods such as kale, collard greens, or oatmeal also contain calcium. We strongly encourage getting calcium primarily from your diet, unless you are unable to due to dietary restrictions such as lactose intolerance. If that is the case, there are also two kinds of calcium supplements that may be helpful for you: calcium carbonate and calcium citrate. It’s important to speak with your doctor before deciding which supplement is best for you. Calcium citrate usually has fewer side effects and is better for people taking acid blocking medications.
Vitamin D is also important because it helps your body absorb calcium. Vitamin D can be found in egg yolks, cod liver oil, and fatty fish like salmon. Milk and some cereals are also fortified with vitamin D. Our skin naturally makes vitamin D from sunlight – about 15 minutes of sunlight 2-3 times each week can provide enough vitamin D. There are also supplements that can help: many people can achieve their daily vitamin D needs by taking a basic multivitamin or a calcium supplement that includes vitamin D, but for some people, an extra vitamin D supplement (e.g. 800 IU) is necessary.
Alcohol and smoking can play a role in bone strength, the speed in which bone cells rebuild, and how your body absorbs important bone-forming nutrients.
| Long term alcohol use of at least 2 alcoholic beverages per day for women, and at least 3 per day for men, increases the risk of osteoporosis by affecting calcium and vitamin D absorption, causing deficiencies of hormones that stimulate bone formation, and suppressing bone-building cells. |  |
| Similarly, smoking reduces the body’s blood supply to the bones, slows production of bone-building cells, decreases the body’s calcium absorption, and causes hormone deficiencies of hormones needed to keep bones strong. |  |
There are many precautions you can take to prevent falls, including wearing low-heeled shoes, wearing shoes with non-skid soles, installing railings or grab bars in the shower to hold onto, and clearing your home of wires and slippery surfaces, to name a few. Improving balance is also a key step to take in preventing falls. Tai chi or chair yoga are good exercises to do to improve balance.