Ways to Fight Osteoporosis

Build stronger bones

Most people know calcium strengthens bones. But there are more than a dozen other ways to fight osteoporosis, the silent, bone-thinning condition that can lead to fractures, back and neck pain, and a loss of up to 6 inches of height over time.

Both men and women can get osteoporosis, but it's more common in women, especially after menopause. About one in five women over age 50 in the United States have it.

Taking preventive measures is key, as many people with osteoporosis will get bone fractures before they even know they have the disease.

Start early

If you know you are at higher risk of osteoporosis, you can start fighting it early.

If your mother had it, you should be doing everything right from age 20 to 30. We make bone until we're 30, so that is when we need to eat right—ideally we maximize bone mass while we are making it.

Exercise

Exercise is one of the most important things you can do to prevent osteoporosis.

Exercise is one of the most important things you can do to prevent osteoporosis.

A total lack of exercise is bad; astronauts and spinal cord–injury patients lose bone.

These groups are limited in how much they can move and do weight-bearing exercises—those that work against gravity, such as walking, jogging, lifting weights, doing push-ups, or climbing stairs.

Curb your caffeine

Caffeine can interfere with calcium absorption, so any substance containing caffeine—whether soda, coffee, or chocolate—should be limited.

Moderate intake—for example 300 milligrams of caffeine a day (which is about one cup of coffee or two cups of tea—is probably not a problem as long as you are getting enough calcium.

Smoking it is terrible for your bones. Smoking impedes the healing of fractures and reduces the body's ability to make bone.

When you stop smoking, you are immediately increasing your bone strength and ability to recover from injury.

Watch your medications

Some medications can increase the likelihood of getting osteoporosis. One of the main culprits is anti-inflammatory corticosteroids such as prednisone, which cause bone thinning.

Proton pump inhibitors such as Prilosec and Prevacid (used to treat acid reflux) change the pH balance in the stomach, which can affect how well calcium is absorbed.

Antidepressants known as selective serotonin reuptake inhibitors and methotrexate are also associated with osteoporosis.

Vitamin D

Vitamin D helps the body absorb, retain, and use calcium. Sunlight triggers vitamin-D production in the body, and dietary sources of the vitamin include fortified foods such as milk, orange juice, and breakfast cereals.

In general, it's hard to get too much vitamin D unless you overdo supplements.