Osteoporosis: Eight tips for 2008

We can’t control all the factors that contribute to osteoporotic fractures, but there’s a lot women can do to strengthen and preserve their bones, reports the January 2008 issue of Harvard Women’s Health Watch. Here are eight things to keep in mind:

  1. Get vital nutrients: Maintain a healthy diet that provides bone-building nutrients, including potassium, magnesium, phosphorus, calcium, and vitamin D.
  2. Exercise: Get at least 30 minutes of bone-strengthening activity most days. Include both weight-bearing activities, like running or brisk walking, and resistance exercise.
  3. Don’t smoke: Smokers lose bone faster and have higher fracture rates.
  4. Know your risk: Most guidelines recommend osteoporosis screening through bone mineral density (BMD) testing starting at age 65—earlier for women who have health conditions or take medications that increase risk.
  5. Consider bone-preserving drugs: Postmenopausal women who’ve had a fracture or received a BMD score of –2.5 or worse should take an osteoporosis drug. Women with scores of –2.0 to –2.5 should consider medication.
  6. Be aware of the depression connection: Research has found links between depression and bone loss. For example, women with a history of major depression have lower bone density and higher levels of cortisol, a hormone related to bone loss. If you’re being treated for depression, ask your clinician about whether you should have a BMD test.
  7. Maintain a healthy weight: Weighing less than 127 pounds or having a body mass index under 21 is a risk factor for osteoporosis. Also, if you lose weight during the menopausal transition, you’re more likely to lose bone. Avoid ultra-low-calorie diets and diets that eliminate whole food groups.
  8. Avoid falls: Keep floors clear of tripping hazards, make sure stairways and entrances are well lit, and add grab bars to your bathtub or shower.

To continue reading this article, you must log in.

Subscribe to Harvard Health Online for immediate access to health news and information from Harvard Medical School.

  • Research health conditions
  • Check your symptoms
  • Prepare for a doctor's visit or test
  • Find the best treatments and procedures for you
  • Explore options for better nutrition and exercise
Learn more about the many benefits and features of joining Harvard Health Online »

I'd like to receive access to Harvard Health Online for only $4.99 a month.

Sign Me Up

Already a member? Login ».

Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Free Healthbeat Signup

Get the latest in health news delivered to your inbox!

Sign Up
Harvard Health Publishing Logo

Thanks for visiting. Don't miss your FREE gift.

The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.

Harvard Health Publishing Logo

Health Alerts from Harvard Medical School

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss...from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.

BONUS! Sign up now and
get a FREE copy of the
Best Diets for Cognitive Fitness

Harvard Health Publishing Logo

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of the Best Diets for Cognitive Fitness.