Healthy Living With Osteoporosis
In addition to taking medication to treat osteoporosis, you can supplement with calcium and vitamin D and adopt healthy habits like exercising
and maintaining a healthy diet to help strengthen your bones. No matter your age, you can start new routines to help reduce the risk of broken bones.
Remember to talk to your doctor before starting any exercise program.
How Much Calcium and Vitamin D Is Enough?
The National Osteoporosis Foundation (NOF) recommends that adults aged 50 and older get
1200 mg of calcium per day.
The recommended daily amount of vitamin D for individuals 50 and older is 800–1000 international units (IU).
Ask your healthcare provider what amount is right for you.
Check food labels for calcium and vitamin D amounts per serving.
Consider These Foods
Some good sources of calcium and vitamin D are in a variety of foods. Talk to your healthcare provider about other food choices.
Ask whether calcium and vitamin D supplements may be right for you.
Good Sources of Calcium
- Low-fat dairy products
- Non-fat milk
- Dark green, leafy vegetables
- Canned sardines and salmon
Good Sources of Vitamin D
- Dairy products fortified
with vitamin D
- Egg yolks
- Fatty fish (like salmon, tuna, sardines, or mackerel)
Give Your Bones a Workout
Bone is a living tissue that may become stronger by exercising. Weight-bearing and muscle-strengthening exercises may help bones become stronger and more dense.
You'll find a few bone-strengthening exercises below. Be sure to consult with your healthcare provider before beginning any type of exercise program.
Communication Is Key
It's important to maintain open communication with your healthcare team. Use the interactive Doctor Discussion Guide
to start a conversation about healthy living with osteoporosis and treatment goals for the future.
Keeping Your Balance
As osteoporosis progresses, it becomes more important than ever to maintain your balance. Good balance helps prevent falls and can reduce the risk of more broken bones.
Our vision changes as we get older, making it difficult to see the steepness of stairs and height of curbs. It also gets tough to see obstacles in our path.
Get your eyes checked regularly and keep your home well lit.
Aging also causes changes in our middle ear, which helps regulate balance. Plus, certain medications and illnesses can affect the middle ear.
If your ears begin to ring, the room begins to spin (vertigo), or if you start having problems with balance talk to your healthcare professional.
Muscles & Joints
Weak muscles and inflexible joints can also affect your balance. Talk to your healthcare professional if it's difficult to keep your body weight centered over your feet.
Ongoing Patient Support
FORTEO Connect is more than a support program.
It's an entire team that's dedicated to helping you fight osteoporosis every day.