Dietary Health:


Calcium/Vitamin D supplements: The Osteoporosis Society of Canada (link to osc) recommends that adequate calcium and Vitamin D be taken on a daily basis.

The Osteoporosis society of Canada has published the following recommendations for daily calcium intake:
1. Pre-pubertal children (ages 4-8 years)- 800 mg/day
2. Adolescent (ages 9-18 years)- 1300 mg/day
3. Women (ages 19-50 years)- 1000 mg/day
4. Women over 50 years- 1500 mg/day
5. Pregnant or lactating women (18 years and under)- 1000 mg/day
6. Men (ages 19-50 years)- 1000 mg/day
7. Men over 50 years- 1500 mg/day

The OSC recommendation for daily Vitamin D intake are:
1. Women (ages 19-50 years)- 400 IU (10ug)/day
2. Women over 50 years- 800 IU (20 ug)/daily
3. Pregnant or lactating women (18 years and over)- 400 IU (10 ug)/day
4. Men (ages 19-50 years)- 400 IU (10 ug)/day
5. Men over 50 years- 800 IU (20 ug)/day
Vitamin D3 is specified as it shows greater potency than Vitamin D2; therefore more of the latter may be required to meet these recommendations.

a) Maintaining adequate protein intake.
b) Excess caffeine (> 4 cups coffee/day) should be avoided.
c) Excess dietary sodium (> 2100 mg/day or > 90 mmol/day) should be avoided as it reduces BMD in adult men and women.
d) No evidence exists to recommend additional intakes of the following nutrients for the prevention or treatment of osteoporosis: magnesium, copper, zinc, phosphorous, manganese, iron, essential fatty acids.

Lifestyle changes:
Smoking and alcohol consumption have a detrimental effect on bone health. It is highly recommended that individuals avoid smoking and limit or avoid alcohol consumption. Dietary and lifestyle counselling is also available through Oakville Trafalgar Memorial Hospital.

Tips on Managing Your Osteoporosis

1. Osteoporosis is a preventable and treatable disease.

2. Always try to maintain a positive attitude.

3. Your only physical limitations are to avoid bending and heavy lifting.

4. Try to obtain your calcium requirements from foods rich in calcium i.e. diary products, salmon, figs, almonds, broccoli and tofu.

5. If you are not able to obtain your calcium needs from diet alone, then calcuim supplements are recommended.Calcium carbonate or calcium citrate are the recommended calcium supplements.

6. Limit alcohol, soft drink and coffee intake.

7. Stop smoking.

8. Walking is the best weight-bearing exercise.

9. A daily walking program of 30-40 minutes will improve your bone density and reduce your risk of fracture.