What can I do to prevent osteoporosis?
The following helps to prevent, or slow down, bone loss. This advice is for everyone. But, it is particularly important if you have an increased risk of developing osteoporosis, or already have it.
Exercise
Regular weight-bearing exercise throughout life is best, but it is never too late to start. This means exercise such as brisk walking, aerobics, dancing, running, etc. For older people, a regular walk is a good start. However, the more vigorous the exercise, the better. For most benefit you should exercise regularly - at least 30 minutes of moderate exercise or physical activity at least 4-5 times per week. A separate leaflet called 'Exercise and Health' gives more details.
Exercise helps because the pulling and tugging on the bones by the muscles helps to stimulate bone-making cells and strengthens the bones. It also gives strength to the supporting muscles around bones. This helps to increase tone, balance, etc, which may help to prevent you from falling. Note: excessive exercise such as marathon running may not be so good.
Research studies have shown that moderate levels of activity, including walking, decreases the risk of having a hip fracture in older women.
Food and Diet
Calcium and vitamin D are important for bone health. The recommended daily intake for calcium in adults is 700 mg, but more may be required for people with osteoporosis. Everyone over 65 years should aim to take 400 IU of vitamin D daily. Briefly:
Calcium - you can get 700-1000 mg of calcium most easily by:
- drinking a pint of milk a day, plus
- eating 60 g (2 oz) hard cheese such as Cheddar or Edam, or one pot of yoghurt (125 g), or 60 g of sardines.
Bread, calcium-fortified soya milk, some vegetables (curly kale, okra, spinach, and watercress) and some fruits (dried apricots, dried figs, and mixed peel) are also good sources of calcium. Butter, cream, and soft cheeses do not contain much calcium.
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