HealthyLife Articles

Tag: Women’s Health

Getting Help For Violence And Abuse

Women’s Health

Violence uses force, power, or threats to cause physical or emotional harm on purpose.

Abuse is one form of violence. It can be emotional, physical, financial, and/or sexual.

It may not be easy to admit that you are the victim of abuse. You may be confused about what to do or how to find a way out.

Time to Get Help When

It is time to get help if the person you love, live with, or work with does any of these things:

* Puts you down in public.

* Criticizes you for little things.

* Keeps you from seeing or talking to family, friends, or co-workers.

* Monitors what you are doing all of the time.

* Keeps accusing you of being unfaithful.

* Destroys things you own or care about.

* Gets angry when he or she drinks alcohol or uses drugs.

* Blames you for his or her angry outbursts.

* Threatens to hurt you, children, or animals. Beats, chokes, hits, kicks, pushes, shoves, or slaps you or them, or hurts you in any way.

* Says it is your fault if he or she hurts you, then promises that it will not happen again.

* Threatens to or uses weapons against you.

* Forces you to have sex against your will. {The Department of Veterans Affairs uses the term military sexual trauma (MST) for sexual assault or repeated, threatening sexual harassment that occurred while a Veteran was in the service.}

Causes

Violence and abuse are ways to gain and keep control over others. Persons who commit violence or abuse come from all ethnic groups and backgrounds. Often, they have these problems:

* Poor skills to communicate.

* Past family violence. They may have been abused in the past. They may have seen one parent beat the other.

* Alcohol or drug problems.

Regardless of the cause, no one deserves to be abused! Most often, persons who abuse others or commit violence, find it hard to change their behavior without expert help. If you are a victim of violence or abuse, get help and support.

Getting Help

* If you are assaulted or threatened or need emergency help, call 911!

* If you are not in immediate danger, have a plan for times you feel unsafe or in danger or when you decide to leave the abusive setting.

– Decide who you will call (e.g., police, neighbors, relatives, and a shelter). Make a list of these telephone numbers. Memorize the numbers, too.

– Decide where you will go. If you have children, plan how you will take them with you. Have a plan for where they should go if you can’t get away. Practice these safety plans with your children. Plan how you will take your pets, too, if you can.

* To help recover from sexual assault or trauma, contact your doctor or health care provider for proper counseling and treatment. {Note: Veterans can receive free treatment for military sexual trauma (MST) at all VA health care facilities.}

Be prepared to leave an abusive setting. Keep important items in a safe place (unknown to the person who is abusing you) until you are ready to leave or if you have to leave quickly. Get these items together ahead of time.

* Extra keys to your car, house, and safety deposit box.

* Cash. Credit cards and ATM card. Checkbook, bankbooks, and investment records or their account numbers.

* Jewelry or other small objects that you can sell in case you need money.

* Cell phone, a phone calling card, and phone numbers that you need.

* Personal papers for you and your children. These can be the original forms, copies of them, or information, such as numbers and dates written on paper. Items include:

– Birth certificates and social security numbers.

– Driver’s license, state ID, and passports.

– Car registration, title, and insurance information.

– Medical ID cards and medical records for you and your children.

– Marriage license, divorce papers, legal papers for custody, restraining orders, etc.

– House deed or lease agreement.

Resources

National Domestic Violence Hotline

800.799.SAFE (799.7233)

Rape, Abuse, and Incest National Network (RAINN)

www.rainn.org

National Sexual Assault Hotline

800.656.HOPE (656.4673)

National Sexual Assault Online Hotline

https://ohl.rainn.org/online

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis

Bone & Muscle Problems

Osteoporosis is a loss of bone mass and strength. This significantly increases the risk of fractures and falls.

To help prevent osteoporosis, take medicines as prescribed by your doctor, do weight-bearing exercises, choose a balanced diet rich in calcium and vitamin D, and practice good posture.

Often, the first sign of osteoporosis is a fracture of a wrist, hip, or spine.

To help detect osteoporosis, have tests that measure bone density as advised by your doctor.

If you have been diagnosed with osteoporosis or had a fracture from a fall at standing height, talk with your doctor about medication options. Also, learn how to fall-proof your home. Learn more about bone health and osteoporosis atnof.org.

© American Institute for Preventive Medicine

January 23, 2026
Due Date

SELF-CARE CORNER

Although we think of pregnancy as lasting 9 months, in reality most pregnancies last nearly 10 months. Research shows that babies are born healthier if they have at least 39 weeks to grow in the womb.

The NIH in Health offers these wise choices for a healthy pregnancy:

* See your doctor for regular care while you are pregnant.

* Talk to your doctor about the medicines you take. Some may not be safe during pregnancy.

* Follow a healthy diet.

* Take folic acid-at least 400 micrograms each day. This B vitamin can help prevent serious birth defects of the brain and spine. Make sure you take folic acid for at least one month before you get pregnant, too.

* Stay active. Ask your doctor which physical activity is safe for you.

* Avoid drinking alcohol and smoking (and being around anyone smoking).

* Control any existing conditions such as diabetes.

* If you have no medical reasons to deliver early, wait until at least 39 weeks for delivery. A woman’s body will go into labor when the baby is ready to enter the world.

© American Institute for Preventive Medicine

January 23, 2026
Birth Control Options

Women’s Health

This page gives information on birth control methods. Discuss one(s) best suited for your needs with your doctor or health care provider. Ask for advice on more options. More than one birth control method may be needed to prevent pregnancy AND sexually transmitted infections, including HIV.

* Typical use failure rate is the number of pregnancies expected per 100 females per year when typically used. If no method is used, the chance of pregnancy is between 85% and 90%.

Abstinence

No sexual intercourse between a female and a male.

Has no medical or hormonal side effects.

Failure Rate*

0%

HIV / STI Protection

Yes

Birth Control Patch

Hormones released from a skin patch worn on the skin weekly for 3 weeks. It is not worn the 4th week.

Needs to be prescribed. Gives more estrogen than typical birth control pills. Increases the risk for blood clots and other serious side effects. May not be as effective for females over 198 pounds.

Failure Rate*

7%

HIV / STI Protection

No

Birth Control Pill

Hormones in pill form. Estrogen combined with progestin or progestin alone. Many types.

Needs to be prescribed. The pill may be less effective when taken with other medicines. Risk of blood clots, breast cancer and strokes in women who smoke, especially over age 35.

Failure Rate*

3% (1% when used correctly)

HIV / STI Protection

No

Cervical Cap

Plastic cap placed over the opening of the cervix. Used with a spermicide.

Needs to be prescribed. Inserted before intercourse. Should be left in place for at least 8, but no more than 48 hours after last intercourse. Should not be used if there is a history of abnormal Pap tests.

Failure Rate*

17%

HIV / STI Protection

No

Condom (Female)

Polyurethane barrier placed inside the vagina.

Can get over-the-counter. Should not be used at same time with a male condom. Can take time and patience to use the right way.

Failure Rate*

21%

HIV / STI Protection

Yes

Condom (Male)

Latex or polyurethane sheath worn over an erect penis.

Can get over-the-counter. Slight risk of breakage. Loses quality when exposed to ultraviolet light, heat, and oil-based lubricants and creams.

Failure Rate*

13% to 18%

HIV / STI Protection

Yes

Depo-Provera

Hormone given through a shot every 3 months.

Needs to be prescribed. May cause irregular periods, weight gain, fatigue and headaches. Once stopped, it can take 4 to 18 months for a woman to be fertile again. Can cause bone loss if taken for more than 2 years.

Failure Rate*

4% to 6%

HIV / STI Protection

No

Diaphragm

Reusable, thin, soft, cap (plastic or silicon) that covers the cervix. Used with a spermicide.

Needs to be prescribed. Should be checked for leaks. Size may need to be changed with weight changes. May dislodge during intercourse. Should be left in place at least 6, but no more than 24 hours, after last intercourse.

Failure Rate*

6% to 16%

HIV / STI Protection

No

Emergency Contraception Pills

High-dose birth control pills that need to be taken up to 5 days after unprotected intercourse. Called “morning after pill.”

Progestin-only pills are available over-the-counter without age restrictions. Other types, such as ella®, are available by prescription only for all ages. Most require a single dose but some are taken as 2 doses, 12 hours apart. Can cause nausea, vomitting, breast tenderness and changes in menstrual periods.

Failure Rate*

11% to 25% (the sooner used, the more effective)

HIV / STI Protection

No

Emergency IUD Insertion

Needs to be done within 5 days of unprotected intercourse.

Needs to be done by a health care professional. Used as an emergency contraception method.

Failure Rate*

Less than 1%

HIV / STI Protection

No

FemCap®

Silicone rubber device. Fits snugly over the cervix.

Needs to be prescribed. Should be left in place for at least 6, but no more than 48 hours, after last intercourse.

Failure Rate*

17% to 23%; less effective if gave birth

HIV / STI Protection

No

Nexplannon®

Thin plastic implant about the size of a match stick. Releases a low dose of the hormone progestin for up to 3 years.

Needs to be inserted and removed by a health care professional. Can cause irregular menstrual bleeding, mostly fewer and lighter periods, or no periods.

Failure Rate*

Less than 1%

HIV / STI Protection

No

Intrauterine Device (IUD)

ParaGard. Small copper device inserted into uterus. {Note: An IUD does not prevent an ectopic pregnancy. With this, an embryo starts to grow outside the uterus.}

Needs to be inserted and removed by health care professional. Can be left in place for up to 10 years. May become dislodged. Risk of infection and piercing of the uterus. Need to check that the 2 strings hang from the bottom so the IUD is in the correct position.

Failure Rate*

Less than 1%

HIV / STI Protection

No

Intrauterine System (IUS)

Mirena®. T-shaped device placed in uterus. Releases low dose of hormones every day for 5 years.

Needs to be inserted and removed by a health care professional. May lessen menstrual cramps. Needs to be replaced every 5 years.

Failure Rate*

Less than 1%

HIV / STI Protection

No

Lea’s Shield®

Silicone cup with an air valve and a loop (aids in removal) that fits snugly over the cervix. Used with a spermicide.

Needs to be prescribed. Should be left in place at least 8, but no more than 48 hours, after last intercourse.

Failure Rate*

15%

HIV / STI Protection

No

Natural Family Planning

Ovulation signs need to be checked for and tracked.

Sexual intercourse must be limited to “safe” days. Takes training, time and record keeping to work right. Method for planning a pregnancy, too.

Failure Rate*

2% to 23%

HIV / STI Protection

No

NuvaRing®

A soft, flexible ring that a female inserts deep into the vagina. Contains hormones.

Needs to be prescribed. A new Ring is inserted once and kept in place for 3 weeks. It is removed the week of menstrual period. May cause increased risk for vaginal problems.

Failure Rate*

7% to 9%

HIV / STI Protection

No

Spermicides (Foams, Jellies, Creams)

Chemicals inserted into the vagina kill sperm before it enters the uterus.

Can get over-the-counter. More reliable when used with condoms, diaphragms, etc. Inserted between 5 and 90 minutes before intercourse. Need to reapply for repeated acts of intercourse.

Failure Rate*

21% to 28%

HIV / STI Protection

No

Today’s Sponge®

Polyurethane barrier that contains spermicide.

Can get over-the-counter. Must be left in place for 6 hours after last intercourse, but should not be worn for more than 24 hours after sex.

Failure Rate*

12% to 24%

HIV / STI Protection

Some

Sterilization (Female)

Tubal ligation (having the tubes tied). This surgery burns, cuts, blocks or ties off the fallopian tubes. Another type, tubal implants (Essure®), is not surgery. A device is inserted through the vagina and uterus into each fallopian tube. This causes scar tissue to grow and plug the tubes.

Permanent form of birth control. Should be used only when no more children are desired. Surgery usually needs general anesthesia. Essure® is no longer sold in the U.S. but women who are using it to prevent pregnancy can continue to use it. Women who suspect they may be having symptoms related to the device, such as pain, should talk to their doctor about what steps may be appropriate for them to take.

Failure Rate*

Less than 1%

HIV / STI Protection

No

Sterilization (Male)

Vasectomy. The tubes through which sperm travels from the testes are cut.

Permanent form of birth control. Done in an outpatient setting with local anesthesia. Not effective right away. Sperm can still be present for 20 ejaculations.

Failure Rate*

Less than 1%

HIV / STI Protection

No

Withdrawal

The penis is removed before ejaculation.

Have to control ejaculation. Sperm can leak before this occurs.

Failure Rate*

Up to 27%

HIV / STI Protection

No

© American Institute for Preventive Medicine

January 23, 2026
Getting Ready For Childbirth

Pregnancy & Prenatal Care

What to Do First

* Choose where you want to have your baby.

* Choose a health care provider.

How to Get Ready

* Read books on pregnancy and childbirth.

* Take a childbirth class, if you can.

* Get regular prenatal care from your health care provider.

Childbirth Classes Do These Things

* Tell you what happens when you give birth

* Show you and your partner (or other “coach”) what to do during labor and delivery

* Help lessen the fear of giving birth

* Help explain what happens with a Cesarean section (C-section). Knowing what to expect is helpful when a C-section is planned. It is helpful, too, if it is not planned, but needs to be done for the safety of you and your baby.

* Teach you how to work with the natural birthing process. You can do this through:

– Exercises that make the muscles used in childbirth stronger

– Massage

– Focusing the mind

– Relaxing and breathing methods

You can find out about childbirth classes from:

* Your health care provider

* The maternity department of local hospitals

* Local education programs

* Local March of Dimes

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis 2

Women’s Health

Osteoporosis is a loss in bone mass and bone strength. Bones become less dense. This makes them weak and easier to break. Any bone can be affected. The hips, wrists, and spine are the most common sites. Peak bone mass is reached between the ages of 25 and 35. After age 35, bone mass starts to drop.

Signs & Symptoms

Osteoporosis is a “silent disease.” It can progress without any noticeable signs or symptoms. Often, the first sign is a fracture of the hip, wrist, or spine. When signs and symptoms occur, they include:

* Gradual loss of height.

* Rounding of the shoulders.

* Sudden back pain.

* Stooped posture.

* “Dowager’s hump.”

Causes

Osteoporosis occurs when new bone does not replace old bone fast enough.

Risk Factors Include:

* Being female. Women are 4 times more likely to develop osteoporosis than men. Why?

– Their bones are thinner and lighter.

– They live longer on average than men.

– They have rapid bone loss at menopause due to a sharp decline of estrogen. The risk also increases for women who: Go through menopause before age 45. This could be natural menopause or one that results from surgery which removes both ovaries. Experience a lack of or irregular menstrual flow.

* Having a thin, small framed body.

* Being Caucasian or Asian. African Americans and Hispanic Americans are at a risk, too.

* Lack of physical activity, especially walking, running, tennis, and other weight-bearing exercises.

* Long-term bed rest.

* Exercising too much to the point where menstrual periods cease.

* Low calcium and vitamin D intake or absorption.

* Family history of osteoporosis and/or bone fractures.

* Smoking cigarettes.

* Drinking too much alcohol, which may damage bones. Heavy drinkers often eat poorly, too. They are also more prone to fractures from falls.

* Taking certain medicines for a long time. Examples are: Corticosteroids; some antiseizure medicines; overuse of thyroid hormones; and antacids with aluminum.

* Having certain health problems, such as anorexia nervosa, an over-active thyroid gland, or rheumatoid arthritis.

* Persons with Crohn’s disease, ulcerative colitis, and celiac disease are at risk, too.

Treatment

There is no cure for osteoporosis. The focus of treatment is to prevent the disease, to prevent further bone loss, and build new bone. Special X-rays, such as one known as DEXA, can measure bone density in various sites of the body. These tests can help doctors decide if and what kind of treatment is needed. Treatment includes:

* Medications. There are different kinds. Your doctor will prescribe one(s) best suited for your needs.

* A balanced diet rich in calcium and vitamin D and taking supplements of these, as needed.

* Exercises, as advised by your doctor.

* Proper posture.

* Fall prevention measures:

– Wear flat, sturdy, non-skid shoes.

– Get regular vision exams. Wear corrective glasses, etc., as needed.

– Ask your doctor if any medications you take could increase the risk of falls. Ask how to deal with this. Let your doctor know if your medicine(s) affect your vision, balance, etc.

– Use grab bars and safety mats or nonskid tape in your tub and shower.

– Use handrails on stairways.

– Pick things up by bending your knees and keeping your back straight. Don’t stoop.

– Use a cane or walker if necessary.

– If you use throw rugs, use ones with nonskid backs.

– See that halls, stairways, and entrances are well lit. Use night lights in hallways, bathrooms, etc.

– Stay home if it is icy or slippery outside.

Questions to Ask

Self-Care / Prevention

To Treat Osteoporosis

* Take medications, as prescribed.

* Do the daily exercises approved by your doctor.

* Practice good posture.

To Treat, Slow, and Prevent Osteoporosis

* Eat a balanced diet.

* Get your daily calcium need.

Choose High Calcium Foods Daily

* Skim and low-fat milks, yogurts, and cheeses. {Note: If you are lactose intolerant, you may need to use dairy products that are treated with the enzyme lactose or you can add this enzyme using over-the-counter drops or tablets.}

* Soy milks and yogurts with added calcium.

* Soft-boned fish and shellfish, such as cod, salmon, sardines, and shrimp.

* Vegetables, especially broccoli, kale, and collards.

* Beans and bean sprouts, as well as tofu (soy bean curd), if processed with calcium.

* Calcium-fortified foods, such as some orange juices, apple juices, and ready-to-eat cereals.

* Take calcium supplements, as advised by your doctor.

Get Your Recommended Daily Need for Vitamin D.

* Choose nonfat and low-fat dairy products that are fortified with vitamin D, saltwater fish, liver, and egg yolks. You also get vitamin D from direct exposure of sunlight on your skin. Fifteen minutes of midday sun exposure (without sunscreen) may meet the daily need.

* Take vitamin D supplements, as advised by your doctor. The best source of vitamin D for bone health is vitamin D3.

* Do regular, weight-bearing exercises at least 3 or 4 times a week. Examples are walking and low-impact or non-impact aerobics. (If you have osteoporosis, follow the exercise program outlined by your doctor.)

* Do not smoke.

* Limit alcohol.

* Use fall prevention measures.

Resources

National Osteoporosis Foundation

www.nof.org

© American Institute for Preventive Medicine

January 23, 2026
Endometriosis: A Mysterious Condition

MEDICAL NEWS

Millions of women are affected by endometriosis. Yet, it remains a mysterious, often painful disease that is difficult to treat. Get to know the symptoms of this condition and what you can do about it.

Signs of endometriosis include:

* Stomach or pelvic pain during menstruation

* Nausea or diarrhea during menstruation

* Severe menstrual cramps

* Infertility without a known cause

If you think you may have endometriosis, see your gynecologist.

Treatment options may include:

* Birth control pills

* Hormonal treatments that stop menstruation temporarily

* Surgery (this is often a minimally invasive procedure called a laparoscopy)

Some women have also found relief with alternative therapies such as acupuncture. Be sure to talk with your doctor about any supplements or medications you are taking. If you plan to become pregnant, talk with your doctor about this as well. Endometriosis can be treated and many women are able to become pregnant with this disease.

Source: National Institutes of Health

© American Institute for Preventive Medicine

January 23, 2026
Birth Defects

Pregnancy & Prenatal Care

In the U.S., about one out of 33 babies is born with a birth defect. This includes cystic fibrosis, Down syndrome, heart defects, sickle cell disease, spina bifida, and Tay-Sachs disease.

A baby’s neural tube starts to develop about 3 weeks after conception (before many women know they are pregnant).

Females of childbearing age should take a daily supplement with 400 micrograms of folic acid (a B vitamin). Women who have had a baby with a neural tube defect should follow their doctor’s advice about folic acid for future pregnancies.

Learn about birth defects from the March of Dimes atmarchofdimes.com.

© American Institute for Preventive Medicine

January 23, 2026
When To See A Gynecologist

Women’s Health

If you experience any of these symptoms, see a gynecologist.

* Heavy, painful, irregular, or missed menstrual periods. Bleeding between menstrual periods.

* Lower abdominal pain or cramping.

* Vaginal irritation, discharge, or painful intercourse. Bleeding after intercourse.

* Lumps, thickening, or tenderness in the breasts.

Also see a gynecologist for a yearly checkup even if you have no symptoms. Have a checkup more often if you are at high risk for cervical cancer.

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis 3

Bone & Muscle Problems

Osteoporosis is a loss in bone mass and bone strength. Bones become less dense. This makes them weak and easier to break. Any bone can be affected. The hips, wrists, and spine are the most common sites.

Signs & Symptoms

Osteoporosis is a “silent disease.” It can occur without pain. You don’t see or feel changes taking place inside your bones. Often, the first sign is a fracture of the hip, wrist, or spine. When signs and symptoms occur, they include:

* Gradual loss of height

* Rounding of the shoulders

* Sudden back pain

* Stooped posture

* Dowager’s hump

Causes & Risk Factors

Bone is living tissue. It breaks down and is replaced with new bone. Osteoporosis occurs when new bone does not replace old bone fast enough.

Risk Factors

* Being female. Women are more likely to develop osteoporosis than men.

* Low estrogen level. This occurs with menopause.

* Low testosterone level in men

* Aging

* A family history of osteoporosis or broken bones as adults

* Having a thin, small-framed body

* Lack of exercise, especially weight-bearing ones, such as walking and dancing

* Long-term bed rest

* Low calcium and vitamin D intake or absorption

* Smoking

* Drinking too much alcohol

* Long term use of some medicines, such as oral corticosteroids and antacids with aluminum

* Having certain health problems, such as anorexia nervosa, an over-active thyroid gland, and rheumatoid arthritis. Persons with Crohn’s disease, ulcerative colitis, and celiac disease are at an increased risk, too.

Diagnosis

There is no cure for osteoporosis. The focus is to:

* Prevent the disease

* Prevent further bone loss

* Build new bone

* All women 65 years of age and older should have a bone mineral density (BMD) screening test. Women who have had a fracture or are at a high risk for osteoporosis should get this test sooner than age 65, as advised by their doctors.

* Older men should have a BMD test if they have key risk factors for BMD-related fractures:

– A past fracture, possibly due to osteoporosis

– Low body weight. Physical inactivity.

– Prolonged use of corticosteroid medications.

{Note: Follow your doctor’s advice for when and how often to get screening tests for osteoporosis.}

* The most common test used to measure how dense bones are is a special X-ray known as a DXA or DEXA scan. You lie on a table and a technician moves a scanner above your spine, hip, or wrist. This safe and painless test takes about 10-20 minutes. Test results can identify persons who are at the highest risk for fractures.

Medical Care

Talk about your bone health with your doctor. Discuss:

* Your personal and family medical history

* Medications you take and have taken

* Falls or broken bones you have had as an adult

* Self-Care / Prevention measures you do already and ones you need help with

Medical treatment may include:

* Treatment for problems that increase the risk for low bone mass and osteoporosis

* Evaluating your risk of falls. Tests for this include ones that check your balance, vision, blood pressure, muscle strength, and heart rhythm.

* An exercise program for your needs. Physical therapy may be prescribed.

* High doses of vitamin D if your blood level is very low. Your doctor needs to prescribe this.

* Medications:

– Some slow down the breakdown of old bone. Two categories of these are bisphosphonates (biss-FOSS-fuh-nates) and anti-resorptive agents. Some of these medications are pills. Others are given in shots or through an IV.

– Another one (teriparatide) helps the body make new bone faster than the old bone is broken down.

Talk to your doctor about the benefits and risks of medications. Find out what side effects you should let him or her know about.

Reasons to Contact Doctor/Provider

* You have any “Signs & Symptoms” of Osteoporosis.

* You want to find out about medicines and other ways to prevent and/or treat osteoporosis.

* You are a female age 65 or older and have not had a bone mineral density (BMD) test.

* You are a female age 50 and older; you have had a fracture or are at high risk for osteoporosis; and you have not had a BMD test.

* You are an elderly male; you have risk factors for osteoporosis; and you need advice on getting a BMD test.

* After a fall, bump or strain, you have wrist, hip, or back pain.

* After a fall, you are not able to get up. Call or have someone call 9-1-1!

Self-Care / Prevention

Get Your Recommended Adequate Intake (AI) for Calcium Every Day

* Choose high-calcium foods daily. Examples are milk, yogurt, salmon, and green leafy vegetables.

* Take calcium supplements, as advised by your doctor. It is best to limit calcium to 500 milligrams at a time. Ask your doctor about taking Tums® to get calcium.

* Eat a balanced diet. Have at least 5 fruits and vegetables every day. These have many vitamins, minerals, and anti-oxidants that can benefit bone health, as well as overall health.

* Don’t smoke. If you smoke, quit! Get help from your doctor,www.smokefree.gov, and/or 1.800.QUIT.NOW (784.8669).

* Limit alcohol. Too much alcohol interferes with the body’s need for calcium and vitamin D. It also increases the risk for falls.

* Take medications, as prescribed.

Sources of vitamin D:

* Sun exposure (without sunscreen) on your skin. Fifteen minutes of midday sunshine may meet the daily need. {Note: You may not get vitamin D benefits from the sun: During winter months; if you have dark skin; and/or you are age 60 years and older.}

* Foods, such as fortified milks and cereals, egg yolks, saltwater fish, and liver.

* Vitamin D supplements, as advised by your doctor. The best source of vitamin D for bone health is vitamin D3.

Use Fall Prevention Measures

(Falling is what leads to broken bones for many people with osteoporosis.)

* Ask your doctor if any medications you take could cause you to fall and how to deal with this. Find out how to deal with vision and balance problems, too.

* Put salt or kitty litter on icy sidewalks. Or stay home during bad weather!

* Use grab bars and safety mats, etc. in your tub and shower.

* Use handrails on both sides of stairways.

* When you reach for things on the floor or pick things up, bend at your knees, not at your waist.

* Wear flat, sturdy, nonskid shoes.

* If you use throw rugs, use ones with nonskid backs. Or tack them down to the floor.

* Use a cane or walker, if necessary.

* Keep halls, stairways, and entrances well lit. Use night lights in hallways, bathrooms, etc.

* Keep a flashlight next to your bed.

* Practice proper posture.

In the house, carry a cordless or cell phone with you, if you can. Doing this keeps you from rushing to answer the phone when it rings. You will also be able to call for help if you do fall.

Be Physically Active

Physical activity throughout life is important for bone health. Putting stress on your bones tells your body that your bones need to be made stronger.

* Do regular, weight-bearing exercise. Do this at least 3 or 4 times a week. Examples are walking, dancing, and step aerobics.*

* Do resistance exercises to strengthen muscles and build bone.* Examples are using weights and resistance bands.

* Do exercises that increase flexibility.* Examples are tai chi, yoga and stretching exercises.

* (Note: A person with osteoporosis should follow the exercise program outlined by his or her doctor.)

Low bone mass and osteoporosis pose a major health threat.

* One out of every 2 women and one in 4 men over age 50 will have an osteoporosis-related fracture in his or her lifetime.

* After a fracture, persons are more likely to have chronic pain, a fear of falling, and depression. They lose independence and have a lower quality of life.

* One year after a hip fracture, 1 in 4 people dies, 1 can’t walk, and 2 of the 4 can walk but are less mobile than before the fracture.

* In the U.S., costs for osteoporosis and related fractures have been estimated to be about $14 billion a year.

Resources

National Osteoporosis Foundation

800.231.4222

www.nof.org

NIH Osteoporosis and Related Bone Disease National Resource Center

800.624.BONE (624.2663)

www.bone.nih.gov

© American Institute for Preventive Medicine

January 23, 2026