Physical activity
Healthy eating
Other lifestyle factors

Even once osteoporosis is diagnosed, lifestyle factors are still important in the management of this condition. 

Physical activity

Physical activity that is appropriate to a woman's stage of life is still recommended, regardless of age. It is important for women to discuss activity options with their treating doctor to ensure that it is safe to take part in an exercise program.

It is also important to consider seeing a physiotherapist who can provide assistance with specific forms of exercise, which will address issues of improving posture and balance, co-ordination and muscle strength – all important factors in fall prevention. For women who have had a fracture, they will have an exercise program tailored to suit their needs as part of their rehabilitation. Hydrotherapy (using warm water activities) is particularly beneficial in rehabilitation, as the buoyancy of the water allows for easier movement and less chance of pain. Supervised muscle strengthening exercises can help both rebuild bone and improve balance and posture, thereby assisting in the prevention of falls: See fall prevention.

Women who have osteoporosis need to be aware that certain activities may increase their risk of fracture. If you are unsure about a particular form of exercise, it is best to discuss this with your health professional.

If any pain is experienced during exercises, the exercises should be stopped and if the pain persists the woman should consult their health professional.

Healthy eating

Calcium

Women need to ensure that they have adequate calcium intake that meets the requirement for their particular age. If women are unable to have an adequate intake of dairy products, which are the major source of calcium in the diet, there may be a requirement for calcium supplements. The daily dietary requirement for calcium in women between the ages of 19 and 50 is 1000 mg, and for women older than 50 years is 1300mg.

Calcium supplements may be required by those who do not obtain adequate calcium from food products. Most calcium supplements in Australia contain calcium carbonate (sold as e.g. Caltrate) or calcium citrate (sold as e.g. Citracal). Calcium carbonate requires an acidic environment for maximal absorption and should be taken with meals. Calcium citrate does not require an acidic environment and therefore can be taken on an empty stomach (but is better taken with food) and is the preferred calcium product for people who need to take anti-reflux medications.

It is best for women with osteoporosis to discuss these options with their treating doctor.

Recently, studies in older women suggest there may be an association between calcium supplementation and cardiovascular complications. These findings are not conclusive. It is still recommended that women receive between 1000 mg to 1300 mg of calcium daily. If the intake of calcium rich foods is inadequate, supplementation should then be considered. It is best to see your treating doctor to discuss the benefits and risks of treatment.

Vitamin D

It is important to have adequate levels of vitamin D. Vitamin D levels can be measured through a simple blood test.

Dietary sources of vitamin D are not the major source of vitamin D. Most vitamin D comes from exposure of skin to sunlight for 10-15 min daily.  However, certain individuals need to be vigilant in regards to excessive sunlight exposure due to the potential harmful effects of sunlight on skin.

If measured vitamin D levels are not at an optimal level, it may be necessary to take a vitamin D supplement. If dietary calcium intake is poor, a combined tablet that contains both calcium and vitamin D may be taken.

Your treating doctor is in the best position to recommend whether you need to take vitamin D and/or calcium supplements.

Other lifestyle factors

Smoking

Smoking is known to have an adverse effect on bone health: It causes a significant reduction in bone density, leading to an increased risk of fracture.

In addition women who continue to smoke and have established osteoporosis and are receiving specific therapies for osteoporosis, do not often gain the full benefits that these therapies would otherwise provide in improving bone density.

These negative effects can be partially reversed after smoking is stopped. During the first 10 years after smoking cessation, the risk of bone fracture is more than halved⁹⁶.

Women who smoke throughout their premenopausal years tend to enter menopause 1.5 to 2 years earlier.

Resources to help you quit smoking

• Quit (smoking)
• Action on Smoking and Health Australia
• OxyGen (for young people)
• Quit Now - the National Tobacco Campaign

Alcohol

Alcohol abuse is a known risk factor for osteoporosis.

The Australian National Health and Medical Research Council defines low risk drinking for women as no more than two standard drinks per day and at least two alcohol free days per week. Alcohol in moderation does not increase the risk for osteoporosis.

Resources for alcohol management

• Alcoholics Anonymous
• Al-anon (for friends and family of problem drinkers/alcoholics)
• Australian Alcohol Guidelines

Content updated July 29, 2011