There is a debate within the medical community as to whether osteoporosis is reversible, but the condition can definitely be stabilized and symptoms reduced with proper treatment. When it is caught early, treatment consists mostly of lifestyle changes consisting of proper exercise, diet, and avoiding substances that weaken the bones.

Adequate intake of calcium

Dairy products are high in calcium, but if a patient cannot tolerate dairy, many other foods, especially fish, soy products, fortified cereals, and dark leafy vegetables, have natural or added calcium. Calcium can also be taken as a pill supplement.

When taking calcium tablets, it is important not to exceed the recommended daily dose of calcium, because calcium overdose can cause a multitude of health issues. For women over fifty, the daily recommended allowance of calcium is 1200 milligrams. Under no circumstances should a woman take in more than 2000 milligrams of calcium a day.

For men aged 51-70, the recommended daily allowance of calcium is 1000 milligrams, and the upper safe limit is 2000. When a man turns 71, his recommended allowance increases to 1200  milligrams, but the upper limit remains 2000.

Calcium food sources and overview

• Dairy Products; milk, yogurt, cheese. Spinach, Kale, Okra, Collards, Soy beans, White beans,  Some fish; sardines, salmon, perch, and rainbow trout
• Foods that are calcium fortified, such as some orange juice, oatmeal, and breakfast cereal
• 1000mg/d for men and premenopausal women
• 1200-1500mg/day for postmenopausal (between 4-5 cups of milk)
• Calcium supplements: calcium carbonate and calcium citrate for those unable to obtain enough calcium from diet alone

Adequate vitamin D intake  (Vitamin D insufficiency <32ng/mL). It is important for patients to take Vitamin D with calcium

Vitamin D overview

• 800-1000IU intake daily
• Sunlight, 15 minutes a day
• Beef liver, Cheese, Egg yolks, Fatty fish; tuna, mackerel, and salmon
• Foods fortified with vitamin D; some dairy products, orange juice, soy milk, and cereals

In addition to upping calcium intake, patients with early osteoporosis will be advised to quit smoking, drink alcohol in very limited quantities if at all, and get more exercise.