Healing from a bone fracture is difficult. If osteoporosis is the cause, lifestyle changes can help prevent further recurrences of fractures. This is important news for the 10 million people who suffer from osteoporosis and 34 million who are at risk with low bone density, according to 2010 information from the National Osteoporosis Foundation.
Calcium
Calcium is essential to bone health. Found in the blood, muscles and between cells, most calcium -- 99 percent -- is found in bones and teeth, giving them strength. Foods, such as milk, yogurt, cheese, green, leafy vegetables, bread, calcium-fortified juices, tofu and cereal, are the most important sources of calcium. Calcium supplements are also available, but talk to your doctor before taking them. Recommendations are 1,000 mg of calcium per day for people up to age 50 and 1,200 mg for women over 50 and men over 70. Your body does not make calcium so consuming recommended amounts is crucial to bone health.
Vitamin D
Vitamin D allows the body to better absorb calcium. Aging is a risk factor for osteoporosis development and one reason is the body's decreased ability to absorb calcium. Getting enough vitamin D through sun exposure and some fortified foods helps overcome this aging factor. Your body makes vitamin D naturally when the skin is exposed to sunlight. Egg yolks and liver also naturally contain vitamin D, while some milk, juices and calcium supplements are vitamin D fortified. For people up to 50, 200 IU of vitamin D are recommended, increasing to 400 IU from 51 to 70, and 600 IU for those over 70 years old. One cup of 2 percent fortified milk contains about 120 IU of vitamin D.
Protein and Sodium
Both protein and sodium consumption increase the amount of calcium excreted in the urine, decreasing its reserves in the body. Lowering the sodium content of your diet seems to help retain calcium for better bone strength. Although protein found in meats, poultry, seafood and legumes may cause more loss of calcium through the urine, it's important in fracture healing. It's best to maintain recommended levels of protein, even with an osteoporosis diagnosis; the daily recommendations are 56 g of protein for men and 46 g for women. One cup of tuna fish salad contains about 32 g of protein.
Other Treatments
Physical activity is important to reducing the risk for a bone fracture following an osteoporosis diagnosis. Thirty minutes of strength-building and weight-bearing exercise, such as walking or stair climbing, is recommended daily. Exercises that help balance and posture, such as tai chi and yoga, may be helpful, too. Before beginning any exercise program, have a discussion with your doctor. It's also recommended you reduce alcohol intake and stop smoking for an overall healthier lifestyle, and reduced risk of worsening osteoporosis.
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