World Osteoporosis Day 2017
Managing Healthy Bones & Osteoporosis
Osteoporosis
After the age of 35, bone loss increases as part of the natural ageing process. Bone density decreases and bones generally become less strong and more fragile. This can lead to osteoporosis and an increased risk of broken bones, especially in later life.
Women are particularly susceptible because bone loss becomes more rapid for several years following the menopause.
Healthy bones are very important. Keeping active helps to keep bones strong, but this must be combined with a diet containing enough calcium. Dairy products are the best source of calcium. You need to eat at least 3 portions of these each day. Oranges, almonds, dried figs and canned fish with bones are good sources of calcium. Calcium supplements are also available (check with your doctor first).
Adequate iron intake is also important. Iron is found in red meat, chicken, canned fish, breakfast cereals, wholemeal bread and parsley.
Tips
- Exercise and adequate calcium in your diet will help to reduce the risk of osteoporosis.
- Lost bone cannot be completely replaced but doctors can prescribe treatment aimed at strengthening existing bone to help prevent further bone loss and fractures.
- Exercise will increase bone strength, but it must be weight-bearing exercises. This means any exercise where you are supporting the weight of your body.
- If you exercise, choose an activity which is compatible with your lifestyle and which you enjoy e.g. walking or a balance and strength exercise class.
- It is also important to have a balanced calcium rich diet. Doctors and a dietician can offer you advice. 20 minutes of sunlight a day on the arms and face is sufficient to help our bodies produce vitamin D.
If you would like more information on becoming more active or our strength and balance exercise classes, please get in touch with a member of our health team: [email protected] and a member of staff will be in contact as soon as possible.
Watch our strength and balance exercise classes in action from our Be Steady Be Safe funded 24 week programme: