Eat plenty of calcium-rich foods, such as nonfat milk, low-fat yogurt, broccoli,
cauliflower, salmon and leafy green vegetables.
Thirty minutes of weight-bearing exercise three times a week may be beneficial to
bone. A regular exercise program -- including weight-bearing exercises, such as
walking and aerobics -- can help keep your bones stay strong and free of
fractures. Running, walking, tennis, ballet dancing, stair climbing, aerobics and
weightlifting reduce bone loss and help prevent osteoporosis. Although
swimming and bicycle riding are great cardiovascular exercises, they do not
appear to prevent osteoporosis because they do not put enough stress on bones.
Smoking accelerates bone loss. Cessation of smoking is thus strongly advocated.
Falls should be reduced. Physiotherapy and assessment of home safety may be
required.
Nutritional supplements:
o Diet should include at least 1000 mg of calcium daily (ideally 1500 mg
postmenopausally) and.
o Calcium is the cornerstone of prevention. To help with the absorption of
the calcium, vitamin D supplements should also be taken. Women up to
the age of 65 require at least 1000 mg calcium daily. Beyond 65 years of
age, 1500 mg per day is recommended. The recommended daily intake of
calcium for men is 1000 mg per day (up to 65 years of age) and 1500 mg
per day from age 65 onwards. One 8-ounce glass of skimmed milk has the
same amount of calcium as whole milk i.e. 300 mg. Most women take in
only half or a third as much calcium as they need through their diet hence
most doctors recommend calcium supplements to make up the difference.
Calcium supplements are available in many forms but calcium citrate
and calcium gluconate appear to be more effective at reducing
bone loss.
o 400 - 800 IU of Vitamin D 3 is recommended daily. This may be taken as a
supplement along with calcium as it is necessary for the absorption of
calcium in the body.