Osteoporosis

Osteoporosis is a common problem that results in thin weak bones that break easily. A hip fracture is a sudden event that can have life-changing consequences but not all bone fractures are as dramatic. Small fracture in the spine bones (vertebrae) can result in loss of height, a stooped posture and impaired breathing and digestion due to loss of volume in the chest and abdominal cavities. Both men and women should be concerned about bone health

Osteoporosis prevention starts in the teen years. Key factors are good eating habits, regular exercise and never smoking. The optimal diet to build good bones includes adequate calories and protein and optimal amounts of calcium and vitamin D. The main dietary sources of calcium include milk and other dairy products, such as cottage cheese, yogurt, or hard cheese, and green vegetables, such as kale and broccoli. A rough method of estimating dietary calcium intake is to multiply the number of dairy servings consumed each day by 300 mg. One serving is 8 oz of milk (236 mL) or yogurt (224 g), 1 oz (28 g) of hard cheese, or 16 oz (448 g) of cottage cheese. It’s unclear how much vitamin D a young person should take, but most guidelines recommend 600 IU daily.

Non-drug therapy underlies all osteoporosis prevention and therapy: adequate calcium and vitamin D, exercise, fall prevention, not smoking and limiting caffeine and alcohol intake. Medication may be needed. People with the highest risk of fracture are those most likely to benefit from drug therapy. The decision to add medication needs to be a shared patient-physician since the substantial benefits are associated with substantial risks

The National Osteoporosis Foundation has patient-friendly tips as well as links to new research and recommendations.