Resource Library

The Facts About Osteoporosis

Chances are you probably know someone with osteoporosis. This is the disease that thins and weakens bones to the point where they break easily. Osteoporosis affects more than 28 million American men and women. Those most at risk are white and Asian women and women who are thin or have small bones. But all women who have gone through menopause and some men over age 65 are also at risk. So it's important to learn the facts about osteoporosis. Then you will know what you can do to help keep your bones strong.

Fact: You are never too old to reduce your risk of osteoporosis.
A lifetime of healthy eating and exercise can help build strong bones. But even later in life, there are ways to lower your risk of osteoporosis. You can even slow bone loss if you already have it. For example, eating a diet rich in calcium and exercising regularly can help build bone mass. Not smoking and limiting alcohol to no more than one glass a day or less may help prevent bone loss. Drug therapy is also available. Talk to your doctor to see if this therapy might be appropriate for you.

Fact: It's easy to add calcium to your diet.
People ages 65 or older should get 1,200 milligrams of calcium every day. This may seem like a lot. But you can get this amount of calcium from having two cups of calcium-fortified fruit juice, one cup of skim milk, one cup of cooked broccoli and one-half cup of low-fat cottage cheese.

You probably have heard that dairy products are a good source of calcium. But there are many other foods you can eat to get the calcium you need. Canned fish that has bones, such as salmon or sardines, is a good source of calcium. Certain vegetables, such as broccoli, kale, beet greens and collard greens, also have calcium. Other good sources of calcium include tofu, almonds and figs. Some foods, such as bread and fruit juices, have calcium added to them.

Sometimes you can't get all of the calcium you need from food. In this case, your doctor may give you a calcium supplement. Your doctor is your best source of information on this issue.

Another way to help you get the calcium you need is to make sure you get 400 to 800 units of vitamin D each day. Vitamin D helps you absorb calcium. You get enough vitamin D just from being out in the sun for a short time every day. If you don't get outside often or you live in a colder climate, talk with your doctor. You may need to take a vitamin supplement.

Fact: Exercise is an important way to help protect your bones.
Exercise can build bone strength, help slow bone loss, and strengthen the muscles around your bones. Weight-bearing exercises, such as walking, jogging and aerobic dancing, can help prevent bone loss. Regular exercise also increases your strength and flexibility.

Try to exercise at a moderate pace for 30 minutes most, if not all, days of the week. Even a moderate increase in physical activity will help. Be sure to talk to your doctor before beginning any exercise program. If you are worried that you might get hurt if you exercise, talk with your doctor. Your doctor will probably be able to suggest a safe exercise.

Fact: Men are also affected by osteoporosis.
Although women are more at risk for osteoporosis, about two million men have the disease. In fact, one-third of all men over age 75 have osteoporosis.

Men can lessen their risk of osteoporosis by following the same steps as women. This means getting enough calcium and vitamin D, exercising regularly, limiting alcohol use and not smoking.

Once you know what you can do about osteoporosis, it's easy to take the right steps to protect your bones. If you think that you might be at risk for osteoporosis, talk with your doctor.