You can take measures to prevent or slow down bone loss.
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. You should
try to exercise for at least 30 minutes 4-5 times per week.
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 International Units
(IU)
of vitamin D daily.
Calcium - You can get 700-1000mg of calcium most easily by drinking a pint of milk a day plus eating
60g (2oz) hard cheese such as Cheddar or Edam, one pot of yoghurt (125g) or
60 g of sardines. Bread, calcium-fortified soya milk, vegetables such as
curly kale, okra, spinach, watercress, dried fruits such as apricots, figs,
are also good cources of calcium. Butter, cream and soft cheeses do not
contain much calcium.
Vitamin D - There are only a few
foods that are a good source of vitamin D. About 115g (4oz)of cooked salmon
or cooked mackerel provide 400 IU of vitamin D. The same amount of vitamin D
can also be obtained from 170g (6oz) of tuna fish or 80 g (3oz) of sardines
(both canned in oil). Vitamin D is also made by your body after exposure to
the sun. (The ultraviolet rays in sunshine trigger 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.
If you are unsure whether you
should have calcium or vitamin D supplements please ask one of our doctors
or nurses.
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.
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