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Bone fractures, particularly in the spine or hip, are the most serious complications of osteoporosis. Hip fractures often are caused by a fall and can result in disability and even an increased risk of death within the first year after the injury. In some cases, spinal fractures can occur even if you haven't fallen. The bones that make up your spine vertebrae can weaken to the point of crumpling, which can result in back pain, lost height and a hunched forward posture. Good nutrition and regular exercise are essential for keeping your bones healthy throughout your life.
Protein is one of the building blocks of bone. However, there's conflicting evidence about the impact of protein intake on bone density. Most people get plenty of protein in their diets, but some do not. Vegetarians and vegans can get enough protein in the diet if they intentionally seek suitable sources, such as soy, nuts, legumes, seeds for vegans and vegetarians, and dairy and eggs for vegetarians. Older adults might eat less protein for various reasons. If you think you're not getting enough protein, ask your doctor if supplementation is an option.
Being underweight increases the chance of bone loss and fractures. Excess weight is now known to increase the risk of fractures in your arm and wrist. As such, maintaining an appropriate body weight is good for bones just as it is for health in general. Men and women between the ages of 18 and 50 need 1, milligrams of calcium a day. This daily amount increases to 1, milligrams when women turn 50 and men turn If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. However, too much calcium has been linked to kidney stones.
How to Prevent and Manage Osteopenia
Although yet unclear, some experts suggest that too much calcium especially in supplements can increase the risk of heart disease. The Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine formerly the Institute of Medicine recommends that total calcium intake, from supplements and diet combined, should be no more than 2, milligrams daily for people older than Vitamin D improves your body's ability to absorb calcium and improves bone health in other ways.
People can get some of their vitamin D from sunlight, but this might not be a good source if you live in a high latitude, if you're housebound, or if you regularly use sunscreen or avoid the sun because of the risk of skin cancer.
To get enough vitamin D to maintain bone health, it's recommended that adults ages 51 to 70 get international units IU and IU a day after age 70 through food or supplements. People without other sources of vitamin D and especially with limited sun exposure might need a supplement. Most multivitamin products contain between and IU of vitamin D. Up to 4, IU of vitamin D a day is safe for most people. Exercise can help you build strong bones and slow bone loss. Exercise will benefit your bones no matter when you start, but you'll gain the most benefits if you start exercising regularly when you're young and continue to exercise throughout your life.
Combine strength training exercises with weight-bearing and balance exercises. Strength training helps strengthen muscles and bones in your arms and upper spine. Weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — affect mainly the bones in your legs, hips and lower spine.
Balance exercises such as tai chi can reduce your risk of falling especially as you get older. Swimming, cycling and exercising on machines such as elliptical trainers can provide a good cardiovascular workout, but they don't improve bone health. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
This content does not have an English version. This content does not have an Arabic version. Overview Osteoporosis causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture.
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Request an Appointment at Mayo Clinic. Osteoporosis weakens bone Normal bone has the appearance of a honeycomb matrix top. Compression fractures The bones that make up your spine vertebrae can weaken to the point that they crumple, which may result in back pain, lost height and a hunched posture.
More Information Exercising with osteoporosis How to keep your bones strong Osteoporosis and nutrition: 5 key steps. Share on: Facebook Twitter. References Osteoporosis overview. Accessed May 23, Goldman L, et al. In: Goldman-Cecil Medicine. Philadelphia, Pa. Rosen HN, et al. Overview of the management of osteoporosis in postmenopausal women. Accessed May Merck Manual Professional Version. Frequently asked questions. You should have a dental examination before starting these medications, and you should continue to take good care of your teeth and see your dentist regularly while on them.
Diagnosis and Management of Osteoporosis - American Family Physician
Make sure your dentist knows that you're taking these medications. Estrogen, especially when started soon after menopause, can help maintain bone density. However, estrogen therapy can increase the risk of blood clots, endometrial cancer, breast cancer and possibly heart disease. Therefore, estrogen is typically used for bone health in younger women or in women whose menopausal symptoms also require treatment. Raloxifene Evista mimics estrogen's beneficial effects on bone density in postmenopausal women, without some of the risks associated with estrogen.
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Raloxifene also may increase your risk of blood clots. In men, osteoporosis might be linked with a gradual age-related decline in testosterone levels. Testosterone replacement therapy can help improve symptoms of low testosterone, but osteoporosis medications have been better studied in men to treat osteoporosis and thus are recommended alone or in addition to testosterone. Bone-building medications If you can't tolerate the more common treatments for osteoporosis — or if they don't work well enough — your doctor might suggest trying:.
Why do I have osteopenia?
There is limited evidence that certain supplements, such as vitamin K-2 and soy, can help lower fracture risk in osteoporosis, but more studies are needed to prove benefits and determine risks. Your family doctor might suggest bone density testing. Screening for osteoporosis is recommended for all women by age Some guidelines also recommend screening men by age 70, especially if they have health issues likely to cause osteoporosis. If you have a broken bone after a minor force injury, such as a simple fall, a bone density may be important to assess your risk of more fractures.
If the bone density test is very abnormal or you have other complex health issues, you might be referred to a doctor who specializes in metabolic disorders endocrinologist or a doctor who specializes in diseases of the joints, muscles or bones rheumatologist. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. This content does not have an English version. This content does not have an Arabic version. Diagnosis Your bone density can be measured by a machine that uses low levels of X-rays to determine the proportion of mineral in your bones.
More Information Conventional treatment for osteoporosis Osteoporosis treatment: Medications can help Osteoporosis: How long must I take bisphosphonates? Risks of osteoporosis drugs Show More. Request an Appointment at Mayo Clinic. Share on: Facebook Twitter. References Osteoporosis overview. Accessed May 23, Goldman L, et al. In: Goldman-Cecil Medicine. Philadelphia, Pa.
Rosen HN, et al. Overview of the management of osteoporosis in postmenopausal women.