Since osteoporosis weakens the bones, it increases your risk of bone fractures (broken bones). If you have osteoporosis, it’s important to work with a healthcare provider to understand your risk of fractures and determine a treatment plan.

You can also take steps at home to reduce the risk of broken bones. Keep reading for seven tips to reduce your risk of fractures if you have osteoporosis.

1. Make Physical Activity a Part of Your Weekly Routine

Experts recommend exercise to help counter the risk of bone fractures — try to get around 30 minutes of activity three times a week. Exercise can help improve your strength and balance and prevent falls that can lead to fractures. Many exercises can help strengthen your muscles and keep you active, including resistance training, weight training, jogging, swimming, and walking. Finding an exercise you like will help you make a habit of it.

A MyOsteoTeam member said that walking helped them manage their osteoporosis. “I believe that walking regularly loosens my joints,” they said. “Good-quality walking shoes and orthotic inserts are good for my balance.”

2. Consume Your Daily Recommended Calcium To Help Strengthen Bones

A well-balanced, nutrient-rich diet can give you the calcium you need to keep your bones strong and prevent fractures. Milk and other dairy products are the main sources of calcium in most diets. This category includes yogurt, cottage cheese, and hard cheeses. You can also get calcium from green vegetables, such as broccoli and kale.

According to Johns Hopkins Medicine, your daily intake recommendations of calcium should include:

• Up to 1,000 milligrams daily for men and premenopausal women
• Up to 1,200 milligrams daily for postmenopausal women

If necessary, your healthcare provider may recommend calcium supplements. Calcium carbonate supplements are most effective when taken with food, while calcium citrate can be ingested on an empty stomach.

Some MyOsteoTeam members have found it challenging to get additional calcium. “I try to eat calcium-rich foods,” one member said, “but I’m running out of ideas of things to eat that I like.” It’s important to consult your healthcare provider about the best approach to help you consume adequate calcium levels.

3. Hit Your Daily Recommended Intake of Other Important Nutrients

Other dietary changes can help strengthen your bones and prevent fractures with osteoporosis.

Vitamin D

Vitamin D helps your body absorb and use calcium to increase bone strength. Some dietary sources of vitamin D are milk supplemented with vitamin D, orange juice, cereal, and yogurt. Vitamin D is also obtained through safe sun exposure.

If you’re not getting the recommended daily levels of vitamin D, your doctor may recommend you take supplements. People with osteoporosis are often advised to take both calcium and vitamin D supplements to facilitate the benefits of osteoporosis treatments.

Protein

In addition to calcium and vitamin D, protein is important for keeping bones strong, which helps lower the risk of fractures. Eating protein improves bone mineral density, according to research reports.

High-protein foods include meat, dairy, poultry, fish, and eggs. Vegetable sources of protein include kidney beans and lentils. For non-meat sources of protein, try nuts, grains, seeds, and tofu. Dietary protein intake plays a critical role in older age.

Magnesium

Magnesium is a mineral that helps strengthen and harden your bones. If you have osteoporosis, you may want to consult with your healthcare provider about checking your magnesium levels and using supplements if you are deficient. Magnesium deficiency isn’t common, but some health conditions and other factors might cause it. Your healthcare provider can recommend suitable brands and determine how much magnesium you should take.

4. Avoid Medications That Increase Fracture Risk

Some medications can increase bone loss, especially if you take them over a long period or at high doses. With the help of your healthcare provider, you may reduce your risk of osteoporosis by stopping or switching medications, or by cutting the dose if any of your current medications contribute to bone loss.

Medications that can heighten your risk of osteoporosis include:

• Heparin, an anticoagulant medication that fends off and treats abnormal blood clotting
• Glucocorticoid medications like prednisone
• Some aromatase inhibitors like letrozole and anastrozole, which treat breast cancer
• Some anti-seizure medications like primidone, phenytoin, carbamazepine, phenobarbital

5. Watch Your Alcohol Consumption

Excessive alcohol consumption can increase your risk of osteoporosis and fractures with osteoporosis. Try to keep your alcohol consumption to no more than two alcoholic drinks a day.

6. Take Safety Measures To Avoid Falls

For older adults with osteoporosis, more frequent falls can result in bone fractures. Help reduce your risk of falls by taking precautions:

• Avoid slippery surfaces, such as polished or wet floors, when possible.
• Make sure you have adequate lighting in all areas in and around your home, especially stairwells and entranceways.
• Remove tripping hazards like electrical cords, loose rugs, or other items in your home that could lead to tripping, slipping, and falling.
• Monitor your medication schedule and work with your healthcare provider to replace medications that may increase your risk of falls.
• Take care of your vision health by visiting an ophthalmologist or optometrist regularly.
• Stay away from unfamiliar areas outside.

7. Ask Your Healthcare Provider Important Questions

Working with your healthcare provider, you can develop a plan of action to minimize the effects of osteoporosis and prevent bone fractures. They may suggest medications called antiresorptive drugs to help minimize your risk of fractures with osteoporosis.

Follow your healthcare provider’s suggested treatment plan and use them as a resource for questions about your osteoporosis. Some important questions to ask your healthcare provide include:

• How frequently should I get tests for bone density?
• What exercises should I do to enhance my bone strength?
• Is physical therapy a good option for me?

Getting answers to these and other questions can help you feel more confident in your osteoporosis treatment plan and your efforts to reduce fractures.

Talk With Others Who Understand

MyOsteoTeam is the social network for people with osteoporosis and their loved ones. On MyOsteoTeam, more than 62,000 members come together to ask questions, give advice, and share their stories with others who understand life with osteoporosis.

Are you living with osteoporosis? How do you lower your risk of fractures? Share your experience in the comments below, or start a conversation by posting on your Activities page.