• Share

PRINT

Q: Osteoporosis is fairly common in my family. Is there anything I can do to prevent this from happening to me? I don’t want to have a fall and break a bone.

A: Bones are made of living tissue that is constantly being remodeled. Some bone cells build up new bone material, while others dissolve and remove old material.

Osteoporosis occurs when bones lose more mass than they gain during the remodeling process.

While genetics play a major role in the development of osteoporosis, there are steps you can take to prevent its development.

Believe it or not, you don’t have to take any medications to build stronger bones. Instead, make some simple lifestyle changes you can begin today.

For starters, ensure you’re getting proper nutrients by eating a diet rich in calcium, vitamin D, fruits, vegetables and protein. And avoid smoking and heavy alcohol intake, as these can increase your risk of developing osteoporosis.

Calcium: Postmenopausal women should consume 1,200 milligrams of calcium daily. For men, doctors recommend 1,000 mg. of calcium daily for those 70 and younger; 1,200 mg. a day for men older than 70.

Milk and other dairy products are great sources of calcium. Your diet already may give you sufficient quantities of calcium, so speak with your doctor or pharmacist before starting a calcium supplement.

Vitamin D: Vitamin D helps your body absorb calcium. Your body’s vitamin D requirement is 600 international units (IUs) daily for adults through age 70, and 800 IUs daily if you are over 70.

Ideally, this should come from your diet. Great food sources of vitamin D include salmon, tuna, eggs, and foods specifically fortified with vitamin D (such as milk and some types of orange juice). If you’re concerned you aren’t getting enough, you should speak with your doctor before starting a supplement.

Activity: It’s important to have an active lifestyle involving weight-bearing activities, such as walking, jogging, hiking, tennis and dancing. These activities help your bones and muscles stay strong.

Thirty minutes of exercise three to four times per week is recommended. However, everyone is different. Know your limits. Speak with your doctor to determine an exercise regimen that’s best for you.

Stay safe: If you or a loved one is at high risk for osteoporosis, falls are one of the biggest concerns. Due to the frailty of bones, even a relatively short fall from a standing position can cause a breakage and lead to serious complications.

Here are some simple ways to reduce the risk of falling:

• Remove/minimize tripping hazards in your home, such as unnecessary rugs or furniture in high traffic areas.
• Install handrails on stairs.
• Install grab rails and non-slip bath mats in the bathroom.
• Make sure you have good lighting.
• Speak with your doctor or pharmacist if you think one of your medications is making you dizzy or drowsy.

These small changes could have a big impact on your health. If you feel these steps are not enough, have a conversation with your doctor or pharmacist about your risk for osteoporosis and other options available for your individualized needs.

Kayla Sheets is a fourth-year Pharm.D. student at VCU School of Pharmacy. She majored in biology at the University of Virginia. Her areas of interest are internal medicine and critical care.