Some things that make people prone to fractures due to osteoporosis cannot be changed, like gender, age, or genes. Fortunately, some things CAN be changed, and these include:
- If you suspect that you may be at risk for osteoporosis, talk to your family doctor, who can also refer you to an osteoporosis specialist, if needed.
- Get enough calcium and vitamin D through diet and supplements – use our hand-out to help you figure out if you are getting enough.
- If you are prone to falling (i.e., you have a tendency to fall more than twice a year), you can learn how to effectively prevent falls.
- Do bone-friendly exercises regularly. If you are not sure what bone-friendly exercises are, get help through our Exercise Guide and other related content or contact a trained exercise specialist.
- Maintain healthy weight; being under 60 kilograms (132 lbs) can increase your risk for osteoporosis, and having extra weight can cause more impact during a fall on certain bones like the ankle.
- If you are a smoker, stop smoking or at least try to reduce it. Contact friendly Quit Coaches, if you are looking for some motivation!
- Drink less that 2 servings of alcohol per day – one serving equals to a pint of beer, glass of wine, or shot glass of liquor.
- Get at least two servings of protein a day. One serving of protein equals to approximately 1/2 cup cooked fish, shellfish, poultry or lean meat; 3/4 cup of cooked beans; 2 eggs; 2 Tbsp peanut butter.
- Take less than 10,000 IU of vitamin A supplement and less than 400 IU of vitamin E supplement per day, because high doses can compromise your bone health.
- Avoid carbonated soft drinks, because they can help increase bone loss.
- Drink less than 4 cups of coffee a day, as excessive amount of caffeine can help increase bone loss.
- Reduce sodium intake by decreasing how much salt you add to your meals and by avoiding meals that are processed, prepackaged or prepared in restaurants. High-sodium diet can not only compromise your bone health but also your cardiovascular health.
2 thoughts on “Reducing fracture risk”
This is some really good information about osteoporosis. I liked that you said about how you should eat a serving of protein every day to help your bones. I didn’t realize that can help make your bones stronger.
Yes – protein helps keep bones strong. Please take a look at one of our sheets (https://osteoconnection.files.wordpress.com/2013/04/protein-handout_osteoconnectioncuhn.pdf), which provides more information on protein and bone health and tips on how to incorporate more protein into a diet.
Osteoporosis Team @ UHN
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