HealthyLife Articles

Tag: Women’s Medical Conditions

Headaches 3

Women’s Health

Headaches are a common health complaint in women.

Signs, Symptoms & Causes

For Tension or Muscular Headaches

* A dull ache in your forehead, above your ears, or at the back of your head.

* Pain in your neck or shoulders.

Common causes are tense or tight muscles in the face, neck, or scalp, concentrating hard for long periods of time, stress, and lack of sleep.

For Sinus Headaches

* Pain in your forehead, cheekbones, and nose. The pain is worse in the morning.

* Increased pain when you bend over or touch your face.

* Stuffy nose.

A sinus headache occurs when fluids in the nose aren’t able to drain well and a buildup of pressure occurs in the sinuses. A cold, allergies, dirty or polluted water, and airplane travel can cause a sinus headache.

For Migraine Headaches

* One side of your head hurts more than the other.

* You feel sick to your stomach or vomit.

* Light hurts your eyes. Noise bothers you. The headache is worse with activity.

* After the headache, some people have a drained feeling with tired, aching muscles; others feel great.

Migraines can occur with or without an aura. With an aura, spots or flashing lights or numbness occur 10 to 30 minutes before the headache. Ten percent of all migraines are this type; 90% occur without an aura.

Migraine headaches happen when blood vessels in your head open too wide or close too tight. They tend to run in families and affect nearly 30% of women at some time during their lives. They occur more often in women than in men.

Migraines occur less often during pregnancy (especially the second half) and often disappear during menopause. Some women, though, may get migraines for the first time during menopause.

Certain things trigger migraine headaches:

* Changing hormone levels. Menstruation.

* Use of birth control pills or the patch.

* Change in sleeping patterns.

* Stress.

* Aged cheeses. Cured meats. Red wines.

Other Causes of Headaches

* Analgesic rebound from regular or repeated use of over-the-counter or prescribed pain relievers.

* Eating or drinking something very cold, such as ice cream. {Note: To prevent ice cream headaches, warm the ice cream for a few seconds in the front of your mouth.}

* Caffeine withdrawal.

* Low blood sugar, hunger, or sensitivity to certain foods and drinks.

* A symptom of a health problem. Examples are allergies, depression, high blood pressure, dental problems, and a pinched nerve in the neck.

* Cigarette smoke, pollution, etc.

* Uncorrected vision problems.

Treatment

Self-care can treat headaches caused by tension, fatigue, and/or stress. Certain over-the-counter medicines and prescribed medicines can treat sinus headaches and migraine headaches.

Biofeedback has helped many people who have suffered from headaches.

Headaches that are symptoms of health problems are relieved when the condition is treated with success.

Questions to Ask

Self-Care / Prevention

* Don’t smoke. If you smoke, quit!

* Try to stop the headache when it starts.

* Take an over-the-counter (OTC) medicine for pain as directed on the label.

* Rest in a quiet, dark room with your eyes closed.

* Massage the back of your neck with your thumbs. Work from the ears toward the center of the back of your head. Also, rub gently along the sides of your eyes. Gently rub your shoulders, neck, and jaw. Get a massage.

* Place a cold or warm washcloth or hot or cold pack, whichever feels better, over the area that aches.

* Take a warm bath or shower.

* Relax. Picture a calm scene in your head. Meditate or breathe deeply.

* Keep a diary of when, where, and why headaches occur.

* Get enough rest.

* Eat 5 to 6 small meals instead of 3 large meals. To ward off low blood sugar, don’t skip meals. Avoid sweets.

* Keep regular sleeping times as much as you can.

* When lying down, use a pillow that supports the neck. Sleep on your back.

* Avoid scents, foods, and beverages that trigger headaches.

* To help prevent headaches and nausea caused by a hangover, try an OTC product, such as Chaser-Freedom From Hangovers.

* For a hangover: After drinking alcohol, take an OTC pain reliever. Eat solid foods. Rest or sleep. Have 2 or more glasses of water before you go to sleep. Drink 2 or more glasses of water when you wake up.

Foods and Drinks that May Cause Headaches

* Alcoholic beverage, especially red wine

* Aspartame (the artificial sweetener in NutraSweet®)

* Bananas (if more than 1/2 banana a day)

* Caffeine from coffee, tea, cola soft drinks, chocolate, or some medications

* Lack of caffeine if abruptly stopped, such as stopping coffee intake

* Citrus fruits (if more than 1/2 cup a day)

* Cured meats, such as frankfurters

* Food additives, such as monosodium glutamate (MSG)

* Hard cheeses, such as aged cheddar or provolone

* Nuts and peanut butter

* Onions

* Sour cream

* Soy sauce

* Vinegar

Resources

National Headache Foundation

888.NHF.5552 (643.5552)

www.headaches.org

© American Institute for Preventive Medicine

January 23, 2026
Hiv/Aids

Sexual Health

HIV stands for human immunodeficiency virus. AIDS is acquired immune deficiency syndrome. It is caused by HIV. The virus destroys the body’s immune system. This leaves a person unable to fight off diseases. The virus also attacks the central nervous system causing mental problems. One million people in the U.S. have HIV, but about 25% of them do not know they have it. People ages 15 to 65 are advised to be screened for HIV.

Signs & Symptoms

Many people have no symptoms when first infected with HIV. Within a month or two, some people have flu-like symptoms. These include fever, fatigue, headache, and swollen glands in the neck and groin. These symptoms usually go away within a week to a month. They are often mistaken for other infections.

In adults, symptoms of HIV may take a few months to 10 or more years to appear. In children born with HIV, symptoms appear within 2 years.

Symptoms of HIV Before the Onset of AIDS

* Swollen glands.

* Fatigue. Weight loss.

* Fever and sweating that occur often.

* Skin rashes that persist. Flaky skin.

* Infections. These include herpes, shingles, and yeast infection.

* Short-term memory loss.

* Getting sick often. Slow growth in children.

AIDS is the most advanced stage of HIV. With AIDS, a low level of cells in the blood called T4 cells occurs. Persons with AIDS get many illnesses. These include skin infections, pneumonia, and cancer.

Symptoms of AIDS

* Extreme fatigue. Weight loss.

* Severe and chronic diarrhea.

* Fever. Severe headaches.

* Shortness of breath. Coughing. A hard time swallowing.

* Abdominal cramps. Nausea. Vomiting.

* Lack of coordination. Vision loss.

* Mental status changes. Seizures. Coma.

Causes

HIV is spread when body fluids, such as semen and blood, pass from an infected person to another person. This includes having unprotected sexual contact and/or sharing drug needles.

Infected females can give HIV to their babies during pregnancy, birth, or breast-feeding. The risk of the baby getting HIV is lowered a great deal if the female takes antiviral medicines during the pregnancy and delivery. The baby takes medicine the first six weeks of life, too.

HIV is not spread from donating blood, touching, hugging, or (dry) kissing a person with HIV. A cough, a sneeze, tears, sweat, or using a hot tub, or public restroom does not spread HIV either.

Treatment

A rapid oral HIV test and blood tests detect antibodies to HIV. There is no cure for AIDS, but treatment helps the immune system fight HIV, infections, and cancers that can occur with it. Treatment includes medications (often used in multidrug combinations) and treating infections.

Questions to Ask

Self-Care / Prevention

* Take medication as prescribed.

* Take steps to reduce the risk of getting infections and diseases. Get enough rest. Eat healthy foods. Take vitamins and minerals as advised by your doctor.

* Get emotional support. Join a support group for persons infected with HIV. Let your family and friends know how they can help you.

To Reduce the Risk for HIV

* Follow Safer Sex.

* Don’t share needles with anyone. Don’t have sex with people who use or have injected illegal drugs.

* Don’t share personal items that have blood on them, such as razors.

* Don’t have sex with people who are at high risk for HIV:

– Persons with multiple sex partners or who inject illegal drugs.

– Partners of persons infected or exposed to HIV.

– Persons who have had multiple blood transfusions, especially before 1985, unless tested negative for HIV.

Resources

AIDSinfo

800.HIV.0440 (448.0440)

www.aidsinfo.nih.gov

CDC National AIDS Hotline (NAH) and National STD Hotline

800.CDC.INFO (232.4636)

www.cdc.gov/std

© American Institute for Preventive Medicine

January 23, 2026
Hiv/Aids 2

Women’s Health

HIV stands for human immunodeficiency virus. AIDS is acquired immune deficiency syndrome. It is caused by HIV. The virus destroys the body’s immune system. This leaves a person unable to fight off diseases. The virus also attacks the central nervous system causing mental problems.

Signs & Symptoms

When first infected with HIV, many people have no symptoms. Within a month or two, some persons have flu-like symptoms (e.g., fever, fatigue, headache, and swollen glands). These symptoms usually go away within a week to a month. They are often mistaken for other infections. In adults, symptoms of HIV may take months to 10 or more years to appear. In children born with HIV, symptoms appear within 2 years.

Symptoms of HIV Before the Onset of AIDS

* Fatigue. Weight loss.

* Swollen glands.

* Fever and sweating. These occur often.

* Skin rashes that persist. Flaky skin.

* Getting sick often.

* Short-term memory loss.

* Infections. These include herpes, shingles, and yeast infections.

In Women, Signs that HIV Could be Present Include:

* Chronic vaginal yeast infections.

* Abnormal Pap test from HPV exposure in the past.

* Cervical cancer.

* Pelvic inflammatory disease (PID).

* Some sexually transmitted infections, such as human papillomavirus (HPV). {Note: HPV can be present without HIV. Testing confirms its presence.}

AIDS is the most advanced stage of HIV. With AIDS, there is a low level of cells in the blood called T4 cells. Persons with AIDS get many illnesses. These include skin infections, pneumonia, and cancer. These conditions are what lead to death.

Symptoms of AIDS

* Extreme fatigue. Weight loss.

* Severe and chronic diarrhea.

* Fever. Severe headaches.

* Shortness of breath. Coughing. A hard time swallowing.

* Abdominal cramps. Nausea. Vomiting.

* Lack of coordination. Vision loss.

* Mental status changes.

* Seizures. Coma.

Causes

HIV is spread when body fluids, such as semen or blood, pass from an infected person to another person. This includes having sex without a latex or polyurethane condom and/or sharing drug needles.

Infected females can give HIV to their babies during pregnancy, delivery, and breast-feeding. The risk of the baby getting HIV is greatly lowered if the mother takes antiviral medicines during the pregnancy and delivery. The baby takes medicine the first six weeks of life, too.

High Risk Activities for HIV Infection

* Anal, oral and/or vaginal sex without a latex or polyurethane condom, unless you limit sexual contact to one person and neither of you is infected with HIV. High risk situations are having sex:

– When drunk or high. (Judgement is impaired.)

– With multiple or casual sex partners or with a partner who has had multiple sex partners.

– With a partner who has used drugs by injection or is a bisexual male.

– When you or your partner has signs and symptoms of a genital tract infection.

* Sharing needles and/or “the works” when injecting any kind of drugs.

* Having had blood transfusions, especially before 1985, unless tested negative for HIV.

* Prolonged, open-mouth kissing with a person infected with HIV.

Blood screening tests are also done on donated blood which makes it highly unlikely that you’d get HIV from current blood transfusions. You cannot get HIV from:

* Donating blood.

* Casual contact, such as touching, holding hands, hugging, and dry kissing.

* A cough, sneeze, tears, or sweat.

* An animal or insect bite.

* A toilet seat. Using a hot tub or swimming.

Treatment

There is no cure for AIDS. Treatment includes:

* Medications. Multi-drug combinations are used.

* Measures to reduce the risk of infections and diseases (e.g., rest, proper nutrition, and vitamin supplements, as advised).

* Emotional support.

* Medical treatment for infections and chronic problems.

Questions to Ask

Self-Care / Prevention

Someday, a cure for HIV/AIDS may exist. For now, prevention is the best protection. Take these steps:

* Unless you are in a monogamous relationship in which you and your partner are HIV free, use male latex or polyurethane condoms every time you have sex.

* Don’t have sex with people who are at high risk for HIV. These are:

– Persons with multiple sex partners.

– Persons who inject illegal drugs.

– Partners of persons infected or exposed to HIV.

– Persons who have had multiple blood transfusions, especially before 1985, unless tested negative for HIV.

* Ask specific questions about your partner’s sexual past (e.g., have they had many partners or unprotected (no condom) sex?). Ask if they have been tested for HIV and if the results were positive or negative. Be aware, though, that the response may not be an honest one. You need to protect yourself! Get tested for HIV. Ask your partner to get tested, too. If you have been exposed to HIV, use prevention measures or avoid sex until you get tested for it.

* If you’ve had sex with someone you suspect is HIV positive, see your doctor.

* Don’t share needles with anyone. This includes illegal drugs, such as heroin, as well as, steroids, insulin, etc.

* Don’t share personal items that have blood on them, such as razors.

* Plan ahead for safer sex. Decide what you’ll say and be willing to do ahead of time with a potential sex partner.

* Keep a supply of condoms handy (e.g., in your purse, by the bed, in your pocket, etc.). Know the correct way to use them. Putting the condom on your partner can be a part of foreplay.

* Don’t have sex when your judgement is impaired, such as while under the influence of drugs or alcohol.

* Avoid sex if either partner has signs and symptoms of a genital tract infection.

Detection

A rapid oral HIV test and blood tests detect antibodies to HIV. Get tested for HIV at doctors’ offices, clinics, and health departments or use a home test and counseling service, such as Home Access. You can buy this over-the-counter, by phone at 800.HIV.TEST (448.8378), or online atwww.homeaccess.com.

Resources

National AIDS Hotline

800.CDC.INFO (232.4636)

AIDS Info

800.HIV.0440 (448.0440)

www.aidsinfo.nih.gov

© 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
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
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