Osteoporosis is a disease that causes bones to become weak and brittle, leading to an increased risk of fractures. While there are many things you can do to manage osteoporosis, it’s also important to know what to avoid. Certain behaviors and activities can worsen bone loss or further increase your chances of breaking a bone.
Avoid smoking and excessive alcohol
Smoking is terrible for bone health. Chemicals in cigarette smoke interfere with calcium absorption and the production of vitamin D, both of which are essential for strong bones. Smoking also lowers estrogen levels in women, which increases bone loss. Studies show that smokers have a significantly higher risk of fractures compared to nonsmokers.
Drinking heavily can also deplete calcium stores and lead to bone loss. More than 2-3 alcoholic drinks per day is considered excessive for people with osteoporosis. Alcohol affects bone remodeling and the absorption of calcium. Over time, heavy drinking weakens bones and makes them more prone to fracturing.
Be careful with high-impact exercises
High-impact exercises, like jogging, jumping, and aerobics classes, can stress fragile bones and raise fracture risk. The hard landing required by these activities places intense pressure on bones that have been weakened by osteoporosis. If you love high-impact exercise, consult your doctor before continuing after an osteoporosis diagnosis.
Switching to low-impact activities, like walking, swimming and cycling, is much safer. These exercises strengthen bones by promoting new bone growth without the repeated shock of hard impacts. Weight training using light weights or resistance bands can also benefit bone density when performed correctly.
Don’t take mega-doses of vitamin A
Vitamin A is important for bone health, but too much can be harmful. Adults should aim for 700-900 micrograms of vitamin A per day. More than that may interfere with vitamin D absorption and raise fracture risk. Megadoses of vitamin A supplements are particularly concerning.
Rather than seeking vitamin A from supplements, aim to obtain it from food sources like eggs, fortified milk, and orange vegetables. This will provide enough vitamin A to meet your needs without going overboard. If taking supplements, do not exceed the recommended daily amount.
Avoid calcium depletion
Calcium is essential for maintaining bone mass, so having low calcium levels can accelerate bone loss. Adults should consume 1000-1200 milligrams of calcium per day through food and supplements. Dairy products are excellent sources of dietary calcium.
Certain medications and medical conditions can deplete calcium levels and should be discussed with your doctor. Chronic antacid use can also limit calcium absorption. Being cognizant of your calcium intake and getting enough from your diet is key.
Limit sodium and protein consumption
Consuming excess sodium causes increased calcium excretion through urine. Over time, this calcium loss can contribute to osteoporosis. Sodium is hidden in many processed and restaurant foods, so try to prepare more meals at home. Limit sodium to 1500-2300 milligrams per day if you have osteoporosis.
Eating very high protein diets may also be problematic by increasing acid load. Protein breakdown produces acids that are neutralized by calcium from bone. Stick to moderate protein intake to avoid leaching too much calcium from your bones.
Don’t ignore other nutrient deficiencies
Nutrient deficiencies, especially in vitamin D and calcium, will exacerbate bone loss. But being low in other vitamins and minerals can also harm bone health.
Vitamin K helps regulate calcium and aids bone mineralization. Magnesium facilitates vitamin D and calcium absorption. Zinc supports bone metabolism and cell growth. Not getting enough of these nutrients can undermine your osteoporosis prevention efforts.
Ask your doctor to check your vitamin D, calcium, magnesium, zinc, and other nutrient levels through blood tests. Correct any deficiencies through diet adjustments or supplements.
Avoid lengthy immobility
Being sedentary and immobile for long periods has a detrimental effect on bone density. Bones need the mechanical stress caused by movement and weight-bearing to stimulate the formation of new bone tissue. Without it, bone loss occurs.
Make an effort to avoid lengthy bed rest or immobilization. If unavoidable, ask your doctor about medication or therapies to reduce bone loss. Even small movements can help, like ankle pumps while lying down. Start physical activity again as soon as medically approved.
Don’t skip your osteoporosis medications
Osteoporosis medications like bisphosphonates help slow bone loss and reduce fracture risk. But they only work if you take them consistently and correctly. Skipping doses or stopping treatment decreases the medications’ protective effects.
Set up reminders to help you remember your osteoporosis pills or injections. Tell your provider about any bothersome side effects. Remaining on your prescribed treatment is important to strengthen your bones.
Avoid bone-toxic medications when possible
Certain medicines, like glucocorticoids and certain anticonvulsants, can cause bone loss. If you must take one of these drugs, speak to your medical providers about options to minimize negative effects on bone.
There may be alternate osteoporosis-friendly medications available. Your doctor may also prescribe a bisphosphonate or other medication to offset potential bone loss from the problematic drug. Monitoring with bone density tests may be recommended.
Don’t ignore other medical conditions
Several medical problems can secondarily cause or worsen osteoporosis. These include endocrine disorders like hyperparathyroidism, hyperthyroidism, and Cushing’s disease. Gastrointestinal conditions that impair nutrient absorption like celiac or inflammatory bowel disease can also affect bones.
Getting appropriate treatment for these types of conditions may help improve bone strength. Your bone health depends on having properly functioning body systems, so managing your overall health is important.
Use caution with osteoporosis supplements
Bone health supplements can help fill nutrition gaps, but may interact with other medications. Calcium and vitamin D are commonly recommended. But other supplements like vitamin K, magnesium, zinc, and collagen are also popular for osteoporosis.
Check with your pharmacist and doctors before taking new supplements, especially when using multiple types. Be wary of unproven bone health supplements that make miraculous claims. Your safest bet is standard calcium and vitamin D in moderation.
Don’t take bone health for granted at any age
Osteoporosis used to be considered just a concern for the elderly. But loss of bone density can start much earlier, even in your 30s and 40s. Poor diet, inactivity, and unhealthy habits take a cumulative toll on bones over time.
Implementing bone-healthy practices earlier in life allows you to build reserves for the aging process. All adults can benefit from adequate nutrition, weight-bearing exercise, and healthy lifestyle habits. Caring for your bones now helps prevent osteoporosis down the road.
Conclusion
Having osteoporosis means you need to be more mindful about lifestyle factors that affect bone health. Avoiding smoking, heavy drinking, poor nutrition, inactivity, and medications toxic to bone are all important. Focus on building strong bones through weight-bearing exercise, diet, and osteoporosis medications if prescribed.
Living with osteoporosis comes with some limitations, but still allows you to remain active and independent with proper precautions. Learning what not to do and making bone-healthy choices empowers you to manage this condition.