The process of bone thinning (osteoporosis) is a natural part of aging.这个过程的骨疏（骨质疏松症）是一种自然老化的一部分。 However, if you receive treatment early, you may be able to stop or slow the progress of bone loss.然而，如果您接受治疗的早期，则可以阻止或减缓骨质流失。 Treatment is important to: ⁹处理重要的是^： 9

• Prevent broken bones.预防骨折。
• Maintain or increase your bone thickness.保持或增加您的骨厚度。
• Relieve pain caused by fractures and changes to bones.缓解疼痛所造成的骨折和骨骼改变。
• Maintain your ability to function physically.维护您的能力，身体功能。

Treatment for osteoporosis includes eating a diet rich in calcium and vitamin D, getting regular exercise, and taking medication to reduce bone loss and increase bone thickness.骨质疏松症的治疗包括饮食中多吃一些钙和维生素D ，要经常运动，并服用药物，以减少骨质流失，增加骨厚度。 It's important to take calcium and vitamin D supplements along with any medicines you take for osteoporosis.重要的是要考虑钙和维生素D的补充以及任何药品你的骨质疏松症。 Even small changes in diet, exercise, and medicine can help prevent spine and hip fractures.即使是小规模的变化，饮食，运动和药物可以帮助防止脊柱和髋部骨折。 Adults who adopt healthy habits can slow the progress of osteoporosis.成人谁采用健康的习惯，可以减缓骨质疏松症的进展。

See an illustration of healthy bone versus bone weakened by osteoporosis见一个例子健康的骨与骨削弱了骨质疏松症 . 。

Initial treatment初步治疗

If you have been diagnosed with osteoporosis, your health professional probably will recommend lifestyle and diet changes.如果您已经被诊断患有骨质疏松症，你的健康专业可能会建议的生活方式和饮食习惯的变化。 Eat foods rich in calcium, vitamin D, and phosphorus, all necessary for maintaining healthy, strong bones.即食食品丰富的钙，维生素D ，磷，一切必要保持健康，强健的骨骼。 Take supplements if you think you are not getting enough of these nutrients in your diet.采取补充，如果你认为你是没有足够的这些营养素在您的饮食。 If you are diagnosed with osteoporosis, your recommended daily calcium and vitamin D intake is 1,200 mg of calcium plus 400 to 800 IU of vitamin D.如果你被诊断患有骨质疏松症，您的建议的每日钙和维生素D摄入量为1200毫克的钙加400到800国际单位的维生素D

Your bones need vitamin D to absorb calcium.你的骨骼需要维生素D来吸收钙。 One study showed that vitamin D may reduce an older person's risk of falling by 22%. ¹⁰ The best source of vitamin D is exposure to sunlight.一项研究表明，维生素D可减少老年人的风险下降了22 ％ 。 ¹⁰最佳来源的维生素D是暴露于阳光下。 Vitamin D is also added to milk, some calcium supplements, and many multivitamin supplements.维生素D是还增加了牛奶，一些补钙，许多多种维生素补充剂。

Research studies do not agree about whether calcium plus vitamin D supplements can prevent fractures.研究报告不同意是否钙加维生素D可预防骨折。 Some studies show that calcium and vitamin D supplements reduce the risk of fracture. ¹¹ But other studies show little effect of supplements on fracture risk. ¹² The greatest benefit of supplements appears to be for people who have osteoporosis.一些研究表明，钙和维生素D的补充减少骨折风险。 ^11个 ，但其他研究显示影响不大的补充对骨折的危险。 ^12日的最大好处补充剂似乎是谁的人有骨质疏松症。 Calcium and vitamin D supplements are recommended if you have been diagnosed with osteoporosis.钙和维生素D的补充建议如果您有被诊断患有骨质疏松症。

For more information on taking calcium, see:欲了解更多有关考虑钙，见：

Taking calcium for osteoporosis.以钙骨质疏松症。

Exercises, including weight-bearing exercise (walking, jogging, stair climbing, dancing, or lifting weights), aerobics, and resistance exercises are all effective in increasing bone mineral density and strength of the spine.练习，包括负重锻炼（走路，慢跑，爬楼梯，跳舞，或举重） ，健美操，和抵抗运动都有效地提高骨密度及强度的脊椎。 Start out at an exercise level that you are comfortable with and work up gradually.在开始工作水平，你是舒适的工作，并逐步。 To be most effective, weight-bearing exercises should be done for 45 to 60 minutes at least 4 days a week.为了最有效，负重练习应该为45至60分钟内至少有4天一个星期。 If you stop exercising, your bones weaken and may be more likely to break.如果你立刻停止运动，你的骨头削弱和更有可能打破。 Walking also increases bone mineral density of the hip. ¹³散步也增加骨密度髋关节。 ¹³

Along with exercise and diet, your health professional will recommend that you not smoke and limit alcohol to no more than 2 drinks a day for men and one drink a day for women.随着锻炼和饮食，你的健康专业人士会建议您不吸烟，限制酒精不超过2饮料一天的男子和一名酒后一天的妇女。