How to Use Supplements to Manage Osteoporosis

While recent advancements in prescription drug treatments have helped millions of people manage their osteoporosis, their efficacy can be complemented by the use of supplements. Combining vitamins with dietary and lifestyle changes can considerably reduce the severity of osteoporosis. Read on to learn how to use supplements to manage osteoporosis.

Difficulty: Moderately Easy

Instructions

1. Increase your soy intake. Soy contains high levels of plant-based estrogen compounds, which are essential in maintaining healthy bone mineral density levels in women. Post-menopausal women experience a natural drop in their body's production of estrogen, which is a large part of the reason they become susceptible to osteoporosis in the first place.

2. Get some sunshine. Ten to 15 minutes of sunlight a day gives you a healthy dose of Vitamin D, which has been clinically proven to help osteoporosis patients by promoting good bone health. If you have skin conditions that make exposure to sunlight hazardous, drink milk fortified with Vitamin D or use Vitamin D supplements in pill form.

3. Take calcium supplements. Doctors recommend that osteoporosis patients be vigilant about consuming at least 1,000 to 1,500 mg of calcium per day. If you want to add more calcium to your diet, choose dairy foods like milk, cheese and yogurt in addition to calcium-rich sardines and broccoli.

4. Keep in mind that diets high in protein and sodium and excessive amounts of caffeine can negatively impact your body's calcium absorption. It is advisable to limit your consumption of meat, salt, coffee and soda to manage your osteoporosis effectively.

5. Keep an eye on studies involving the effects of Vitamin K on osteoporosis. While unconfirmed, preliminary findings suggest that increasing your Vitamin K intake can reduce the risk of fractures, breaks and other bone injuries.

6. Cut down your alcohol intake and throw away the cigarettes. Both alcohol and smoking are linked to higher osteoporosis rates, and smokers and drinkers generally experience more severe cases of osteoporosis.

7. Exercise regularly and use light weights as part of a weight-bearing aerobic or resistance workout. While your doctor will be able to advise you best, depending on your specific circumstances, walking, jogging and dancing are generally considered the most beneficial exercises for osteoporosis patients. Building muscle in your arms and legs also improves your strength and balance, making falls less likely.

Tips & Warnings

• Continue to take your prescription drugs as directed by your physician, even if you are feeling well or are experiencing beneficial effects. Do not rely solely on supplemental treatments to manage your osteoporosis.

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Resources

• More Information at the National Osteoporosis Foundation