Other ways to prevent osteoporosis
Vitamin D - there are only a few foods that are a good source of vitamin D. Approximately 115 g (4 oz) of cooked salmon or cooked mackerel provide 400 IU of vitamin D. The same amount of vitamin D can also be obtained from 170 g (6 oz) of tuna fish or 80 g (3 oz) of sardines (both canned in oil). Vitamin D is also made by your body after exposure to the sun. (The ultraviolet rays in sunshine triggers your skin to make vitamin D.) For most people over 65, an adequate amount of vitamin D can only be achieved by taking vitamin D supplements. A dietary supplement of vitamin D is commonly recommended for people over the age of 65 and for others who may lack vitamin D such as people who have a poor diet and people whose exposure to sunlight is limited. For example, women whose whole body is always covered by clothing.
If you are unsure about whether you should have calcium or vitamin D supplements, ask your practice nurse or GP.
Smoking and drinking
Chemicals from tobacco in the bloodstream can affect the bones and make bone loss worse. If you smoke, you should make every effort to stop. Also, cut down on alcohol if you drink heavily.
Hormone replacement therapy (HRT)
HRT contains oestrogen. A few years ago HRT was widely used to prevent osteoporosis. However, the recent findings on the potential long-term health risks of HRT have meant that it is not now commonly used for this purpose (except in women who have had an early menopause).
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