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Strategy
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Suggestions
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Stop smoking.
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- Try using the nicotine patch or gum.
- Seek out community offered smoking cessation programs.
- Practice deep breathing exercises.
- Work with a hypnotist - not fully proven to work.
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Drink little or no alcohol.
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- Seek professional or community programs if unable to control alcohol intake.
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Include healthy behaviors into your lifestyle.
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- Stress management.
- Exercise that is right for your recovery needs.
- Diet that is right for your recovery needs.
- Decrease amount of caffeine in your diet.
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Maintain a healthy weight and improve your muscle strength and bone density.
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- Walking, jogging or running for 30 minutes three times a week
- Daily stretching
- Yoga or Tai Chi
- Swimming, water aerobics
- Dancing
- Join gym
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Include more calcium in your diet.
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- Supplemental calcium is 1500 mg per day for those 65 years and older and 1000 mg per day for those under 65 years of age.
- Foods high in calcium include milk, cheese, yogurt, ice cream, fortified orange juice, tofu, broccoli, collard greens, kale and sardines.
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Include more Vitamin D in your diet.
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- Supplemental Vitamin D is 200 to 800 IU per day.
- Foods high in Vitamin D include eggs, certain fish, breads and cereal.
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Try to avoid any falls that might cause broken bones.
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- Put enough lighting in all rooms and outside to help you see when it's dark.
- Secure or remove throw rugs in your house that might make you trip.
- Use hand rails in bathroom and on stairs.
- Use a cane or walker when appropriate or necessary.
- Don't be afraid to ask for help.
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Talk with your doctor about medications that can help decrease bone loss.
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- Hormone Replacement Therapy
- Bisphosphonates
- Calcitonin
- Raloxifene
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Discuss alternative therapies with your health care team.
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- Soy supplements
- Low-dose progesterone
- Electromagnet therapy - not proven
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