Treatment Options

Helping Yourself

To help prevent osteoporosis:

1. Maintain adequate intake of calcium and vitamin D. Dairy products and other foods that contain calcium should be a central part of the daily diet for all individuals. As set by the Institute of Medicine, Recommended Dietary Allowances (RDAs) are the average amounts of nutrients that meet nutritional needs for 98% of healthy individuals in a specific age and gender. The RDA of calcium for adults is 1,000 mg (one gram) to 1,200 mg (1.2 grams), depending on age. However, teenagers, women who are pregnant or breast-feeding, and postmenopausal women may need additional calcium. Dairy products (milk, cheese, and yogurt) are well-known sources of calcium. Many bakery products, cereals, flours, and orange juice products are "fortified" or "enriched" with calcium in addition to what they contain naturally. However, many of these foods are also high in calories and/or saturated fats so they should be eaten in reasonable-sized portions.

   Other Foods High in Calcium
   Food	Amount	Approximate Calcium Content
   Collard greens (frozen)	One cup	350 mg
   Sardines canned in oil	3 ounces	325 mg
   Spinach (frozen)	One cup	290 mg
   Blackstrap molasses	One Tablespoon	170 mg
   Baked beans (canned)	One cup	120 to 150 mg
   Cooked navy beans	One cup	125 mg

   For more detailed information about the calcium content of foods, see: http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17w301.pdf

   Vitamin D intake is measured in two different ways. One microgram of vitamin D is equal to 40 International Units (IUs). For vitamin D, the RDA is 5 micrograms (200 IUs) per day. Individuals over the age of 50 years should get at least 10 micrograms (400 IUs) daily; and those over 70 are advised to increase vitamin D intake to at least 15 micrograms (600 IUs) per day. Vitamin D is formed in the body by the action of sunlight on skin. It can also be obtained from dietary supplements and from foods such as:

   • Canned salmon (3 ounces): 13.25 micrograms (530 IUs)
   • Canned tuna (3 ounces): 5 micrograms (200 IUs)
   • Low fat or skim milk (8 ounces): 2.5 micrograms (100 IUs)

   Individuals who do not get enough calcium and/or vitamin D from natural sources should discuss dietary supplementation with a doctor.

2. Take part in regular weight-bearing exercise. Walking, jogging, and low-impact aerobics are a few examples of weight-bearing exercises that can help prevent or slow the progression of osteoporosis. However, the type of exercise is not as important as being consistent. Almost any kind of exercise done for at least 30 minutes three or more times a week will not only help to strengthen bones, it will also help to prevent cardiovascular disease.

3. Stop smoking. Postmenopausal women who smoke cigarettes and men who have smoked for a number of years have significantly weaker bones than non-smokers in their age groups.

4. Discuss preventive measures with a healthcare professional. Individuals who know or suspect that they are at high risk for osteoporosis should examine prevention options before the symptoms of osteoporosis are evident.

To help prevent falls that may result in fractures:

1. Talk to your doctor or pharmacist. Older adults are more likely to fall because of common, age-related physical changes and medical conditions. Sometimes the medications that treat these conditions can cause side effects such as confusion, dizziness, or drowsiness and can affect coordination and balance. Talk to your doctor or pharmacist about whether your health conditions or medications are putting you at risk for falls.

2. Be physically active. In addition to strengthening bones, regular exercise can strengthen muscles and improve coordination, balance, and endurance. Talk to your doctor or other healthcare professional about an exercise program that is right for you.

3. Minimize household risks. To make your home safer, consider the following precautions:
   • Arrange furniture so that you have plenty of room to walk.
   • Remove objects from walkways and stairs that you could trip over.
   • Make sure that carpeting and rugs are secured to the floor.
   • Put non-slip strips or a rubber mat on the floor of the bathtub or shower.
   • Install grab bars in the bathtub, shower, and next to the toilet and hand rails along stairs and walkways.
   • Make sure there is enough light in all entryways, rooms, and stairways.
   • Put items you use often in easy-to-reach places.
   • Consider using a cane or walker as an assistive device.
   • Wear sensible shoes with a low heel and non-slip soles. Make sure your shoes fit well and provide plenty of support.

4. Have your eyes checked. See your eye doctor regularly or if you think your vision has changed. Poor vision can make you less stable and increase your risk for falls.

5. Limit alcohol. Keep your alcohol intake to a minimum. Even small amounts can affect reflexes and balance and increase your risk for falls.

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Note: The above information is intended to supplement, not substitute for, the expertise and judgment of your physician, pharmacist, or other healthcare professional. It is not intended to diagnose a health condition, but it can be used as a guide to help you decide if you should seek professional treatment or to help you learn more about your condition once it has been diagnosed.