Home care for osteoporosis includes:
- Stop smoking.
- Avoid exposure to secondary smoke.
- Avoid alcohol.
- Follow an exercise plan developed with your doctor.
- Walking is an excellent option
- Weight loss if you are overweight
- Take prescribed medications as directed.
- Take calcium supplements:
- As directed by your doctor
- Take a vitamin D supplement:
- Other supplements (ask your doctor):
- Strontium supplements
- Vitamin K2 supplements
- Avoid carbonated sodas:
- Phosphoric acid, present in high concentration in colas and carbonated beverages can accelerate the effects of osteoporosis.
Calcium Containing Food Sources| Food | Serving Size | Calcium Per Serving |
| Sardines in oil | 3 oz | 370 mg |
| Milk | 1 cup | 290-300 mg |
| Swiss cheese | 1 oz (slice) | 250-270 mg |
| Yogurt | 1 cup | 240-400 mg |
| Canned salmon | 3 oz | 170-210 mg |
| American cheese | 1 oz (slice | 165-200 mg |
| Broccoli | 1 cup | 160-180 mg |
| Soybean curd (tofu) | 4 oz | 145-155 mg |
| Turnip greens | 1/2 cup, cooked | 100-125 mg |
| Ice cream | 1/2 cup | 90-100 mg |
| Kale | 1/2 cup, cooked | 90-100 mg |
| Cottage cheese | 1/2 cup | 80-100 mg |
| Corn bread | 2.5 inch square | 80-90 mg |
| Parmesan cheese | 1 Tb | 70 mg |
| Egg | 1 medium | 55 mg |
| Powdered milk | 1 tsp | 50 mg |
