You cannot reverse bone loss from osteoporosis on your own. But there are a lot of ways you can stop further bone loss and reduce your risk of injury.
Osteoporosis is a chronic condition caused by the loss of bone density. Your doctor may recommend taking certain medications to prevent or treat bone loss, and some medications may even help you rebuild lost bone density.
You can also help prevent fractures and other symptoms of osteoporosis with:
- a nutritious diet
- regular exercise
- healthy habits
- the use of supplements (possibly)
Bone fractures are a possible serious complication of osteoporosis. Breaking bones can lead to:
- chronic pain
- limited mobility
- a loss of independence
It’s important to avoid falls as much as possible.
Doctors diagnose osteoporosis based on bone density loss. You can have different degrees of the condition, and catching it early can help prevent it from worsening.
You cannot reverse bone loss on your own, but there are a lot of ways you can help prevent further bone loss.
If you’ve received a diagnosis of osteoporosis or you have an increased risk of developing it, your doctor may recommend certain medications. Your risk for the condition
- older age
- preexisting health conditions
- use of certain medications
- hormonal changes
Treatment with medication aims to prevent the condition from getting worse and reduce your risk of fracturing bones.
Two types of medications can help treat osteoporosis:
Antiresorptive medications
These medications slow the breakdown of bone density. They are available in several forms: oral tablets, nasal sprays, injections, and intravenous infusions.
The most common drugs prescribed are bisphosphonates such as alendronate, risedronate, and zoledronic acid. Other options are estrogen-like medications such as denosumab and calcitonin.
Anabolics
These medications generate more bone than you are losing. In this way, they help rebuild your bone density. They are available only as injections. Examples include parathyroid hormone analog, parathyroid hormone-related protein analog, and romosozumab-aqqg.
You cannot reverse bone loss without medication, but you can make lifestyle changes to prevent more bone loss from occurring.
Maintaining a nutritious diet
Eating a diet that is nutrient-rich and diverse is important to keep your bones strong. Consuming these foods can give your bones a boost:
- fruits
- vegetables
- dairy products
- certain proteins
It’s essential to incorporate calcium and vitamin D into your diet for bone health.
Dairy products and many dark leafy greens are good sources of calcium. But consuming too much calcium can be problematic. Look at food labels to determine how much calcium is in each serving.
Vitamin D helps your body process calcium, among other health benefits. Fish with lots of fat, such as tuna and salmon, contain this vitamin. Other foods, such as milk and orange juice, may be fortified with it.
You can also get vitamin D by going out in the sun, but be mindful of prolonged exposure to UV rays.
Additionally, there are some drinks and ingredients you should avoid or consume less of to help your bone health:
- Alcohol: Heavy drinking can promote bone loss. It’s a good idea to have no more than
one or two drinks per day. - Caffeine: Beverages and foods containing caffeine can affect the way your body processes calcium.
- Soda: A 2006 study suggested that cola was associated with bone density loss. And more recently, a
2020 study suggested that consumption of soft drinks was associated with a higher risk of fractures.
Exercising regularly
Engaging in regular exercise can help your bones stay strong in adulthood. Exercise can also strengthen your muscles to help you stay coordinated and balanced.
These benefits can help you avoid falling or bumping into objects, which might lead to broken bones when you have osteoporosis.
You should engage in several types of exercise regularly to help your bones:
- Weight bearing exercise: aerobic activities such as walking, dancing, and tennis, which involve fighting against gravity during movement
- Resistance exercise: movements that involve using weights, bands, your body weight, or other equipment to build strength
- Stretching: movements that can keep your body flexible and make it easier to move
Talk with your doctor about appropriate exercise routines. You should avoid high impact exercises and may need to modify certain activities to avoid injury.
Eliminating unhealthy habits
Unhealthy habits that can worsen osteoporosis include:
- drinking too much alcohol
- smoking
- eating too many unhealthy foods
To maximize your nutrition and manage your weight, you can try to:
- refrain from smoking
- reduce or eliminate alcohol consumption
- eat a nutritious diet that’s low in added sugars, salt, and highly processed foods
Taking supplements
Your diet alone may not be enough to help you maintain adequate levels of vitamins and minerals that are key to bone health.
Your doctor may recommend taking a multivitamin or supplementing specific vitamins or minerals to meet your daily needs. It is important to take the recommended amount. You can talk with your doctor about adding
Keep in mind that the Food and Drug Administration (FDA) does not approve or regulate supplements, so it’s important check in with your doctor before you start using them and to buy them from a reputable manufacturer.
Osteopenia is low bone mass. This condition could lead to osteoporosis, but it doesn’t necessarily mean it’s a foregone conclusion. You may be able to stop bone loss through certain lifestyle habits, such as:
- eating a nutritious, diverse diet
- regularly exercising in a variety of ways
- taking supplements if needed
Your doctor may also recommend taking medications to prevent osteoporosis from developing.
Your doctor will diagnose osteoporosis when your bone mass is low. You may find out that you have osteoporosis through a bone scan or after you break a bone.
Osteoporosis is often associated with aging, and women
You should always follow the health treatment plan your doctor recommends for osteoporosis.
It might be easy to ignore the condition because the symptoms are not obvious. But delaying or neglecting treatment for osteoporosis can lead to broken bones and other symptoms, such as:
- a decrease in height
- improper posture
- discomfort
There are a variety of medications to treat osteoporosis. You and your doctor can determine the best option for you. For example, you may need to take some medications daily, while you may need to receive other medications at a doctor’s office a few times per month or once per year.
Your treatment plan is considered successful if your bone density stops decreasing and you do not experience bone fractures or breaks. Some treatments can also help rebuild your bone density.
Your doctor may recommend a change in treatment if your symptoms worsen or if your medication stops working after a certain period of time.
There may be times when you take a break from medication, but you may need to take medication again at some point. Your doctor will monitor your condition to determine what type of treatment you need.
Talk with your doctor about any concerns regarding your treatment plan. You can discuss ways to make sure you follow the instructions for any prescribed medications.
Your doctor may even suggest a different type of treatment if your current plan does not fit into your lifestyle.
You can discuss ways to incorporate healthy lifestyle habits to stop bone density loss and prevent the condition from getting worse.