Exercise is critical to maintain bone
mass and to slow the rate of loss of bone mass. Thirty
to sixty minutes of exercise three or four times a week
will definitely increase muscle strength and, therefore,
stimulate an increase in bone mass. Exercise is
essential to bone health and it is especially effective
when combined with adequate calcium intake. Women and
men who "over exercise" can sometimes lose the proper
effect of hormones (such as estrogen and testosterone)
on bone and, therefore actually lose bone if one "over
exercises" Overall the take home point is that exercise
is great in moderation.
Calcium cannot "cure" osteoporosis,
but studies have shown that it does help prevent further
bone loss. One needs both calcium and vitamin D to
assist in hardening the bone. Diet source of much of the
daily calcium requirement should come from calcium rich
foods such as dairy products (skim milk, low-fat yogurts
and cheeses) Other good sources of calcium are salmon,
oysters, crabs, soybeans and dark green leafy vegetables
such as broccoli and collard greens. Many people,
however, are unable to tolerate dairy products. In
addition, many do not eat dairy products for fear of
weight-gain or increasing cholesterol levels. Therefore,
these people who cannot tolerate calcium products should
take in calcium supplements, In addition, it is
extremely important to take in vitamin D also daily.
There are some foods that decrease calcium absorption,
such as diets high in fiber. A high intake of caffeine,
or alcohol can cause calcium loss in the urine. A high
intake of salt can also cause calcium loss in the urine
Calcium supplements are available in
many forms. Calcium citrate and calcium carbonate are
the most common used in patients who have the potential
for osteoporosis. Calcium supplements are best absorbed
without food and when taken with citrus juices.
Minimal alcohol and no tobacco use is
recommended to prevent the loss of bone
Authors of Dos & Don'ts of
Osteoporosis:
Jill S. Lindberg, MD & Shannon Anderson, LPN
