Osteoporosis Prevention

Calcium helps bones to stay strong. It is also required by almost every cell in the body to keep them functioning properly. If the body does not have access to adequate calcium supplies, it will deplete calcium reserves from our bones, reducing their density.

Maintaining calcium intake is an important step towards good bone health throughout life. Studies of older adults show that adequate calcium intake can slow bone loss and lower the risk of fracture. If you do not get enough calcium through your diet alone, your healthcare provider may recommend you take a calcium supplement.

The body uses Vitamin D to help extract calcium from the foods that we eat. Vitamin D is also produced in the body when we are exposed to sunlight. Sun exposure is lessened in the winter months, and less Vitamin D is produced as a result. Dietary choices and the intake of certain supplements can increase levels of Vitamin D.

Experts recommend that all Canadian adults take a vitamin D supplement (specifically, vitamin D3 or cholecalciferol) year-round. Talk to your doctor to see if this supplement is right for you, and always read and follow the product label.

Maintaining a balanced and healthy diet is important for overall health and wellbeing. Consuming a sufficient amount of vitamins, minerals, and protein is important for building and repairing new bones.

Protein is essential for good bone health as it gives our bones strength and flexibility. Many studies show that women and the older individuals do not consume enough protein daily, increasing the risk of fragile bones.

Physical activity is beneficial in maintaining bone density and preventing further bone loss. Activities like yoga and tai chi can promote coordination and improve balance. Improvement in these skills can help boost the ability to perform daily tasks and help reduce falls and fractures.

Weight-bearing exercises can help build strong bones and maintain bone density. They are done with the body remaining upright so that feet and legs support body weight.

The term “weight-bearing” should not be confused with lifting weights (known as strength training). Weight-bearing exercises can include low-impact aerobics, walking/hiking, elliptical training, and using a stair-step machine.

Strength-training exercises can help build muscle strength and flexibility, also known as resistance training. They involve exercising and targeting major muscle groups, for example, the upper and lower extremities, chest, shoulders, and back, and typically work against resistance or weight. Increasing sets, reps, and weight over time can help with progressive overload.