Physical Activity
Healthy eating
Lifestyle factors

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

Physical Activity

Physical activity that is appropriate to the 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 (warm water activities) are 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.

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. For those with a low calcium intake, two tablets per day are sufficient to meet recommended dietary intake levels. For those with a moderate intake, one calcium tablet is usually sufficient. Most calcium supplements in Australia are in the form of calcium carbonate (eg caltrate) or calcium citrate (eg citrocal). Although the doses of calcium in these two preparations are different, the actual amount of calcium which is absorbed is the same. However, for women taking antacids or anti-reflux medication it is preferable to take calcium citrate as the absorption of calcium is more efficient than from calcium carbonate.

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

Recently, studies in older women suggest one gram of calcium supplement (more than one tablet daily) may increase the risk of heart disease. Further research is needed.

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 minutes daily. For many individuals it is not advisable to recommend sun exposure to increase the levels of vitamin D due to the potential harmful affects of sunlight on skin.

If measured vitamin D levels are not at an optimal level, then it may be necessary to take a vitamin D supplement. In addition if dietary calcium intake is poor, a combined tablet, which 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.

Lifestyle Factors

Smoking

Smoking is known to have an adverse affect on bone health and results in a significant loss of bone mass (bone mineral density).

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 mass.

The negative effects of smoking on bone mineral density can be partially reversed after smoking is stopped. This may reduce fracture risk.³³

Women who smoke throughout their premenopausal years, tend to have an earlier menopause by 1.5 to 2 years.

Resources for smoking cessation

Content updated July 27, 2009