Question: 

My recent bone density scan showed early signs of osteoporosis. What lifestyle and dietary changes should I consider?

Answer from Nebraska Medicine endocrinologist Katie Drey, PA-C:

Osteoporosis is often called a "silent disease" because it usually doesn’t show symptoms until a bone fracture happens. That’s why preventive screenings, like bone density scans, are so important to keep your bone health in check.

To manage and prevent osteoporosis, consider these dietary and lifestyle changes:

1. Dietary Changes:
   • Calcium: Aim for 1,000 to 1,200 mg daily from food sources like dairy, leafy greens and fortified products. Supplements can help if needed.
   • Vitamin D: Adequate vitamin D is essential for calcium absorption. Aim for a daily intake of 800 to 1,000 IU, especially in the Midwest during winter months.
2. Lifestyle Changes:
   • Exercise: Incorporate weight-bearing exercises like walking or weightlifting to strengthen bones.
   • Avoid smoking and limit alcohol: Smoking and excessive alcohol can increase your risk. Limit alcohol to no more than two drinks per day.
   • Healthy diet: Ensure a balanced intake of protein and other nutrients to support your bone health.

Along with lifestyle factors, osteoporosis can also be triggered by decreased estrogen after menopause, certain medications, like steroids, and hormone-blocking treatments. Genetics play a role, too – if osteoporosis runs in your family, your risk may be higher.