How to Prevent Osteoporosis in the Elderly

The risk of developing osteoporosis typically increases with age, and women are more likely to develop it than men, particularly petite women. Osteoporosis causes your bones to lose density and become frail and brittle, which makes you much more susceptible to broken bones. The good news is that osteoporosis is a preventable disease. You can change your nutrition and exercise habits to help preserve your bone mass and also talk to your doctor about medication options.

Things You'll Need

• Bone density test
• Calcium
• Vitamin D
• Vitamin K
• Bisphosphonates (optional)
• Estrogen (optional)

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Instructions

• 1

  Have your doctor conduct a bone density test. This can identify if you are at risk for osteoporosis and possible bone fractures, as well as whether you already have the condition. A follow-up bone density test after preventive treatment is also useful, as it will tell you how effective the treatment has been and whether switching to a different medication may be helpful.

• 2

  Supplement your diet with calcium and vitamin D. Anyone older than age 65 needs a minimum of 800 IU of vitamin D and 1,500mg of calcium daily, according to the Mayo Clinic. Vitamin D helps your body absorb calcium. In addition to taking supplements, good sources of these nutrients include broccoli, kale, egg yolks, sardines, oats and soy products. Merck also suggests taking a vitamin K supplement, as vitamin K may reduce the risk of bone fractures.

• 3

  Ask your doctor about taking bisphosphonates. These types of medication can not only prevent the loss of bone mass, but can also increase bone density. Unfortunately, these medications can cause severe side effects, including nausea, stomach pain and esophageal ulcers. If these side effects occur, ask your doctor about taking this medication either once per week or once per month.

• 4

  Add estrogen to your diet by eating soy products, or ask your doctor about estrogen drugs. Estrogen can help elderly women prevent bone loss, as well as bone fractures. According to Merck, using estrogen within the first few years following menopause is especially effective, as this is when bone loss tends to occur more rapidly.

• 5

  Discuss an exercise program with your doctor. If you are elderly, do not attempt an exercise program without your doctor's approval. Weight-bearing exercises can help strengthen your bones and prevent the development of osteoporosis. Examples include climbing stairs, jogging, walking, skiing and using a jump rope.