Osteoporosis Self-Care: How to Keep Your Bones Healthy and Strong

By Venita Adams
January 6, 2024

Osteoporosis is a condition that causes your bones to become weak and brittle, making them more likely to break. According to the World Health Organization, osteoporosis affects about 200 million people worldwide and is responsible for more than 8.9 million fractures every year.

If you have osteoporosis or are at risk of developing it, you may wonder what you can do to take care of your bones and prevent fractures. The good news is that there are many self-care steps that you can take to improve your bone health and quality of life. In this blog post, we will discuss some of the most important ones, such as:

Eating a balanced diet rich in calcium, vitamin D, and protein
Taking supplements as recommended by your doctor
Avoiding smoking and excessive alcohol consumption
Doing regular weight-bearing and resistance exercises
Improving your balance and posture
Making your home safer and more accessible
Seeking mental health support if needed

We will also answer some frequently asked questions (FAQs) about osteoporosis self-care at the end of this post. Let’s get started!

Nutrition for Osteoporosis

One of the key factors that affect your bone health is your nutrition. Your bones need certain nutrients, especially calcium and vitamin D, to stay strong and healthy. Calcium is the main mineral that makes up your bones, and vitamin D helps your body absorb calcium from the food you eat. Protein is also important for building and maintaining muscle mass, which supports your bones and helps prevent falls.

To get enough calcium and vitamin D, you should eat a variety of foods that are rich in these nutrients, such as:

Dairy products, such as milk, yogurt, and cheese
Fatty fish, such as salmon, sardines, and tuna
Green leafy vegetables, such as kale, spinach, and broccoli
Fortified foods, such as cereals, orange juice, and soy products

The recommended daily intake of calcium for adults is 1,000 mg for men and women aged 19 to 50 and 1,200 mg for women aged 51 and older and men aged 71 and older. The recommended daily intake of vitamin D for adults is 600 IU (15 mcg) for men and women aged 19 to 70, and 800 IU (20 mcg) for men and women aged 71 and older.

To get enough protein, you should aim for at least 0.8 grams of protein per kilogram of body weight per day or about 56 grams for a 70 kg (154 lb) person. However, some studies suggest that people with osteoporosis may benefit from higher protein intake, up to 1.2 grams per kilogram of body weight per day, or about 84 grams for a 70 kg (154 lb) person. You can get protein from animal sources, such as meat, poultry, eggs, and dairy, or plant sources, such as beans, lentils, nuts, and seeds.

In addition to eating enough calcium, vitamin D, and protein, you should also limit your intake of foods and drinks that can harm your bones, such as:

Salt, which can increase the amount of calcium that you lose in your urine
Caffeine, which can interfere with your body’s ability to absorb calcium
Alcohol, which can reduce your bone formation and increase your risk of falls
Soda, which can lower your bone density and increase your fracture risk

A good rule of thumb is to limit your salt intake to less than 2,300 mg per day, your caffeine intake to less than 400 mg per day, your alcohol intake to no more than one drink per day for women and two drinks per day for men, and your soda intake to no more than one can per day.

Supplements for Osteoporosis

While eating a balanced diet is the best way to get the nutrients you need for your bones, some people may not be able to get enough calcium and vitamin D from food alone. This may be due to factors such as:

Having a low appetite or a restricted diet
Having a medical condition that affects your digestion or absorption
Living in a place with limited sunlight exposure
Having dark skin, which reduces your skin’s ability to make vitamin D

If you are one of these people, you may benefit from taking supplements of calcium and vitamin D, as recommended by your doctor. Supplements can help you meet your daily requirements of these nutrients and prevent or treat osteoporosis.

However, you should not take more than the recommended amounts of calcium and vitamin D, as this can cause side effects such as:

Constipation, bloating, gas, and kidney stones from too much calcium
Nausea, vomiting, weakness, and kidney damage from too much vitamin D

The upper limit of calcium intake for adults is 2,500 mg per day for men and women aged 19 to 50, and 2,000 mg per day for men and women aged 51 and older. The upper limit of vitamin D intake for adults is 4,000 IU (100 mcg) per day for men and women aged 19 and older.

You should also consult your doctor before taking any other supplements that claim to improve your bone health, such as vitamin K, magnesium, zinc, or boron. Some of these supplements may have interactions with your medications or other health conditions, and their effectiveness and safety for osteoporosis are not well established.

Smoking and Alcohol for Osteoporosis

Smoking and drinking too much alcohol are two of the worst habits you can have for your bone health. Both of these habits can increase your bone loss and fracture risk, as well as cause other health problems.

Smoking can affect your bones in several ways, such as:

Reducing your blood flow and oxygen delivery to your bones, which slows down your bone healing and repair
Lowering your estrogen levels, which increases your bone loss and menopause symptoms
Interfering with your body’s ability to use calcium and vitamin D, which weakens your bones and teeth
Increasing your production of cortisol, a hormone that breaks down your bone tissue
Making you more likely to cough and fall, which can cause fractures

The more you smoke, the worse your bone health becomes. According to the National Osteoporosis Foundation, smokers have a 29% higher risk of hip fracture than nonsmokers and a 40% higher risk of any fracture.

The best thing you can do for your bones and your overall health is to quit smoking as soon as possible. Quitting smoking can help you slow down your bone loss and improve your bone density over time. It can also reduce your risk of many diseases, such as lung cancer, heart disease, and stroke.

If you need help to quit smoking, you can talk to your doctor about the best options for you, such as:

Nicotine replacement therapy, such as patches, gums, lozenges, or inhalers
Prescription medications, such as bupropion or varenicline
Behavioral counseling, such as phone, online, or in-person support
Alternative therapies, such as acupuncture, hypnosis, or meditation

Alcohol can also affect your bones in several ways, such as:

Reducing your calcium absorption and increasing your calcium excretion, which lowers your bone density and strength
Disrupting your hormone balance, which affects your bone formation and resorption
Impairing your liver function, which affects your vitamin D metabolism and bone health
Affecting your balance and coordination, which increases your risk of falls and injuries

The more you drink, the worse your bone health becomes. According to the National Institute on Alcohol Abuse and Alcoholism, drinking more than two drinks per day for men and one drink per day for women can increase your risk of osteoporosis and fractures.

The best thing you can do for your bones and your overall health is to limit your alcohol consumption to moderate levels or avoid it altogether. Moderate drinking is defined as no more than one drink per day for women and two drinks per day for men. One drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.

If you need help to reduce or stop your alcohol consumption, you can talk to your doctor about the best options for you, such as:

Medications, such as naltrexone, acamprosate, or disulfiram
Counseling, such as cognitive-behavioral therapy, motivational enhancement therapy, or 12-step programs
Support groups, such as Alcoholics Anonymous, SMART Recovery, or Women for Sobriety
Detoxification and rehabilitation programs, such as inpatient or outpatient treatment

Exercise for Osteoporosis

Exercise is another key factor that affects your bone health. Exercise can help you build and maintain your bone mass, as well as improve your muscle strength, balance, posture, and flexibility. All of these benefits can help you prevent or manage osteoporosis and reduce your risk of falls and fractures.

The best types of exercise for osteoporosis are weight-bearing and resistance exercises. Weight-bearing exercises are those that make you work against gravity, such as walking, jogging, climbing stairs, dancing, or playing tennis. Resistance exercises are those that make you use your muscles against a force, such as lifting weights, using elastic bands, or doing push-ups.

Weight-bearing and resistance exercises can stimulate your bones to grow stronger and denser, as well as increase your muscle mass and power. They can also improve your balance and coordination, which can help you avoid falls and injuries.

To get the most benefits from weight-bearing and resistance exercises, you should follow these guidelines:

Do at least 30 minutes of weight-bearing exercise on most days of the week, preferably every day
Do at least two sessions of resistance exercise per week, preferably on non-consecutive days
Choose exercises that target all the major muscle groups, such as your arms, legs, chest, back, and core
Start with low intensity and gradually increase the intensity, duration, and frequency of your exercises
Use proper form and technique to avoid injury and maximize your results
Warm up before and cool down after each exercise session
Drink plenty of water and stay hydrated
Rest and recover between your exercise sessions

Some examples of weight-bearing and resistance exercises that you can do at home or at the gym are:

Walking, jogging, or running on a treadmill, track, or pavement
Climbing stairs, hills, or steps
Dancing, aerobics, or Zumba
Playing tennis, badminton, or squash
Lifting weights, dumbbells, or kettlebells
Using resistance bands, tubes, or cords
Doing push-ups, pull-ups, or squats
Doing yoga, Pilates, or Tai Chi

You can also find many online videos and apps that can guide you through different weight-bearing and resistance exercises for osteoporosis.

If you have any medical conditions, injuries, or limitations that may affect your ability to exercise, you should consult your doctor before starting any exercise program. Your doctor can help you choose the best exercises for your situation and advise you on how to modify them to suit your needs. You should also stop exercising and seek medical attention if you experience any pain, discomfort, or difficulty breathing during or after your exercise.

Balance and Posture for Osteoporosis

Another aspect of exercise that is important for osteoporosis is balance and posture. Balance and posture exercises can help you improve your stability, alignment, and mobility, which can prevent falls and fractures, as well as reduce your pain and discomfort.

Balance exercises are those that challenge your equilibrium and coordination, such as standing on one leg, walking heel-to-toe, or shifting your weight from side to side. Posture exercises are those that strengthen your core and back muscles, as well as stretch your chest and neck muscles, such as planks, bridges, or chest openers.

Balance and posture exercises can also improve your confidence and self-esteem, which can enhance your mental and emotional well-being.

To get the most benefits from balance and posture exercises, you should follow these guidelines:

Do at least 15 minutes of balance and posture exercise every day, or as often as possible
Choose exercises that are appropriate for your level of balance and posture, and progress to more challenging ones as you improve
Use a chair, wall, or other support if you need extra stability or assistance
Focus on your breathing and relaxation while doing the exercises
Wear comfortable and supportive shoes and clothing
Do the exercises in a safe and spacious environment, free of obstacles and hazards

Some examples of balance and posture exercises that you can do at home or the gym are:

Standing on one leg, with or without lifting the other leg to the front, side, or back
Walking heel-to-toe, forward or backward, in a straight line or a curve
Shifting your weight from side to side, with or without lifting your feet off the ground
Standing on a balance board, disc, or pad, with or without moving your arms or legs
Doing planks, side planks, or reverse planks, on your elbows or hands, with or without lifting your legs or arms
Doing bridges, single-leg bridges, or marching bridges, on your back or on your side, with or without lifting your hips or legs
Doing chest openers, shoulder rolls, or neck stretches, standing or sitting, with or without using a towel or a strap

You can also find many online videos and apps that can guide you through different balance and posture exercises for osteoporosis.

If you have any medical conditions, injuries, or limitations that may affect your ability to do balance and posture exercises, you should consult your doctor before starting any exercise program. Your doctor can help you choose the best exercises for your situation and advise you on how to modify them to suit your needs. You should also stop exercising and seek medical attention if you experience any dizziness, fainting, or loss of balance during or after your exercise.

Home Safety and Accessibility for Osteoporosis

The last self-care step that we will discuss in this blog post is home safety and accessibility. Home safety and accessibility refers to making your home environment more comfortable and convenient for you, as well as reducing the risk of falls and injuries.

Falls are the leading cause of fractures for people with osteoporosis, and most falls happen at home. Therefore, it is important to make your home as safe and accessible as possible, especially in areas such as your bedroom, bathroom, kitchen, and stairs.

Some of the ways that you can improve your home safety and accessibility are:

Removing or securing any loose rugs, mats, cords, or wires that may cause you to trip or slip
Installing or using handrails, grab bars, or non-slip mats in your bathroom, shower, or tub
Using a raised toilet seat, a shower chair, or a bath bench to make it easier for you to sit and stand
Keeping your floors, stairs, and pathways clear of clutter, spills, or obstacles
Using adequate lighting, especially at night, and avoiding glare or shadows
Wearing sturdy and comfortable shoes or slippers with good traction and support
Using assistive devices, such as a cane, walker, or wheelchair, if you need extra stability or mobility
Rearranging your furniture, appliances, and items to make them more accessible and within your reach
Asking for help from your family, friends, or caregivers when you need it, or using a phone, alarm, or intercom system to communicate with them

You can also consult an occupational therapist, a physical therapist, or a home safety expert to assess your home and recommend any changes or modifications that may be beneficial for you.

Making your home safer and more accessible can help you prevent falls and fractures, as well as increase your independence and comfort. It can also make you feel more secure and confident in your home.

Mental Health Support for Osteoporosis

The final topic that we will touch on in this blog post is mental health support. Mental health support refers to seeking and receiving professional or personal help for any emotional or psychological issues that you may have related to osteoporosis.

Osteoporosis can affect your mental health in many ways, such as:

Causing you to feel anxious, depressed, or hopeless about your condition and your future
Making you feel isolated, lonely, or misunderstood by your family, friends, or society
Reducing your self-esteem, self-confidence, or self-image due to your physical changes or limitations
Affecting your relationships, social life, or hobbies due to your pain, discomfort, or mobility
Triggering or worsening any existing mental health conditions, such as anxiety disorders, mood disorders, or eating disorders

If you are experiencing any of these or other mental health issues, you should not ignore them or suffer in silence. You should seek mental health support from a qualified and trusted professional, such as a psychologist, psychiatrist, counselor, or therapist. They can help you cope with your emotions, thoughts, and behaviors, as well as provide you with effective strategies and treatments, such as:

Cognitive-behavioral therapy, which can help you identify and challenge your negative or irrational thoughts and beliefs, and replace them with more positive and realistic ones
Interpersonal therapy, which can help you improve your communication and relationship skills, and resolve any conflicts or problems that you may have with others
Mindfulness-based therapy, which can help you focus on the present moment and accept your feelings and sensations, without judging or reacting to them
Medications, such as antidepressants, anti-anxiety drugs, or mood stabilizers, which can help you balance your brain chemistry and regulate your mood and emotions

In addition to seeking professional help, you can also seek personal help from your family, friends, or support groups. They can offer you emotional, social, or practical support, such as:

Listening to you and empathizing with you
Encouraging you and motivating you
Accompanying you and spending time with you
Helping you with your daily tasks and activities
Sharing their experiences and advice with you
Referring you to other resources or services that may be helpful for you

Seeking mental health support can help you improve your well-being and quality of life, as well as enhance your coping and resilience skills. It can also make you feel more connected and supported by others.

FAQs about Osteoporosis Self-Care

To conclude this blog post, we will answer some of the most frequently asked questions (FAQs) about osteoporosis self-care. These are some of the common questions that people with osteoporosis or their caregivers may have, and the answers are based on the latest scientific evidence and expert recommendations.

Q: What are the signs and symptoms of osteoporosis?

A: Osteoporosis is often called a silent disease because it does not cause any noticeable signs or symptoms until a fracture occurs. However, some of the possible signs and symptoms of osteoporosis are:

Loss of height or stooped posture due to compression fractures in your spine
Back pain or neck pain due to fractures or degeneration of your vertebrae
Fractures in your hip, wrist, or other bones from minor trauma or falls
Dental problems or loose teeth due to loss of bone in your jaw

If you notice any of these signs or symptoms, you should see your doctor as soon as possible. Your doctor can diagnose osteoporosis by doing a bone density test, which measures how much bone mineral you have in your bones. The lower your bone density, the higher your risk of fractures.

Q: What are the causes and risk factors of osteoporosis?

A: Osteoporosis is caused by an imbalance between your bone formation and bone resorption, which are the processes that build and break down your bone tissue. Normally, your body maintains a balance between these two processes, but as you age, your bone resorption becomes faster than your bone formation, resulting in bone loss and osteoporosis.

Some of the factors that can increase your risk of developing osteoporosis are:

Age: Your bone density peaks around your 30s, and then declines gradually as you get older. The older you are, the more likely you are to have osteoporosis.
Sex: Women are more likely to have osteoporosis than men, because they have less bone mass to begin with, and they lose bone faster after menopause due to the drop in estrogen levels.
Family history: If you have a parent or sibling with osteoporosis or a history of fractures, you may have inherited genes that make you more prone to osteoporosis.
Race: People of Asian and Caucasian descent are more likely to have osteoporosis than people of African or Hispanic descent because they tend to have lower bone mass and density.
Body size: People who are thin or have a small frame are more likely to have osteoporosis than people who are overweight or have a large frame because they have less bone mass and cushioning to protect their bones.
Lifestyle: People who smoke, drink too much alcohol, consume too much salt, caffeine, or soda, eat a poor diet, or are physically inactive are more likely to have osteoporosis than people who have healthy habits, because they damage their bones and prevent them from getting the nutrients they need.
Medical conditions: People who have certain diseases or disorders that affect their bones, hormones, digestion, or immune system are more likely to have osteoporosis than healthy people because they interfere with their bone health and metabolism. Some examples are rheumatoid arthritis, celiac disease, hyperthyroidism, diabetes, and cancer.
Medications: People who take certain medications that affect their bones, hormones, or calcium levels are more likely to have osteoporosis than people who do not take them because they reduce their bone formation or increase their bone resorption. Some examples are corticosteroids, anticonvulsants, antacids, and heparin.

Q: How can I prevent or treat osteoporosis?

A: Osteoporosis can be prevented or treated by following the self-care steps that we discussed in this blog post, such as:

Eating a balanced diet rich in calcium, vitamin D, and protein
Taking supplements as recommended by your doctor
Avoiding smoking and excessive alcohol consumption
Doing regular weight-bearing and resistance exercises
Improving your balance and posture
Making your home safer and more accessible
Seeking mental health support if needed

In addition to these self-care steps, you may also need to take medications that can help you prevent or treat osteoporosis, such as:

Bisphosphonates, such as alendronate, risedronate, ibandronate, or zoledronic acid, which can slow down your bone resorption and reduce your fracture risk
Selective estrogen receptor modulators (SERMs), such as raloxifene or bazedoxifene, which can mimic the effects of estrogen on your bones and prevent bone loss and fractures
Parathyroid hormone (PTH) analogs, such as teriparatide or abaloparatide, which can stimulate your bone formation and increase your bone density and strength
Monoclonal antibodies, such as denosumab or romosozumab, can block the action of a protein that stimulates your bone resorption and increases your bone formation and density
Hormone replacement therapy (HRT), such as estrogen or estrogen-progestin, can replace the hormones that you lose after menopause and prevent bone loss and fractures

The type and dose of medication that you need will depend on your age, sex, bone density, fracture history, and other factors. You should consult your doctor about the best medication for you, and follow their instructions on how to take it. You should also be aware of the possible side effects and complications of each medication, and report any problems or concerns to your doctor.

Q: How can I cope with osteoporosis?

A: Osteoporosis can be a challenging condition to live with, but you can cope with it by following these tips:

Educate yourself: Learn as much as you can about osteoporosis, its causes, risk factors, signs, symptoms, diagnosis, treatment, and prevention. The more you know, the more you can understand and manage your condition.
Follow your treatment plan: Follow the self-care steps and medications that your doctor prescribed for you, and monitor your progress and results. If you have any questions or issues, do not hesitate to contact your doctor or pharmacist.
Seek support: Seek support from your family, friends, or support groups, who can offer you emotional, social, or practical help. You can also seek professional help from a psychologist, psychiatrist, counselor, or therapist, who can help you cope with your mental health issues.
Stay positive: Stay optimistic about your condition and your future. Focus on the things that you can do, rather than the things that you cannot do. Celebrate your achievements and milestones, and reward yourself for your efforts.
Be proactive: Be proactive and take charge of your bone health and your life. Set realistic and attainable goals for yourself, and work towards them. Seek new opportunities and challenges, and pursue your interests and hobbies.

We hope that this blog post has been helpful and informative for you. If you have any feedback, comments, or suggestions, please let us know. Thank you for reading!