And while this will eventually halt the bone loss after initially increasing it and may partially reverse osteoporosis, it is not all that can be done for this condition. There are many things that every woman with osteoporosis can do to decrease risk of fracture, rebuild bone and reduce the pain associated with vertebral fracture. These foods are high in Vitamin K, which is often deficient in people with osteoporosis. This can not be over emphasized. Weight bearing exercises are walking, dancing, tai chi, golf, lifting small weights while standing or in a wheel chair, gardening, tennis, and climbing flights of stairs.
Sedentary people have an increased rate of urinary and fecal calcium excretion.
If you smoke, then either decrease or increase your nutritional supplementation of Vitamin E and C while you decrease. Be Cautious With Flouride and Aluminum Flouride increases bone density, but not strength. Aluminum, commonly found in cooking utensils and antiperspirants causes increase calcium loss through urination. Decrease fat, salt and sugar. All are associated with decreased bone mass.