Osteoporosis Awareness Month- WHAT CAN YOU DO TO HELP OSTEOPOROSIS?

There are a few things you can be aware of that can help prevent bone loss and strengthen already weak bones. 

Healthy diet
Having a well balanced diet with a range of nutrients but also having a good amount of calcium, vitamin D and low consumption of alcohol can all help your bone health. 

The need for calcium increases for both males and females over 70. Good sources of calcium can include dairy products, dark green leafy vegetables, canned fish with bones, soy products and calcium added food e.g. cereal or orange juice.

Vitamin D helps your body absorb calcium so it’s great to have at the same time. The best source of vitamin D is the sunlight, getting out before the UV index is too high and exposing some skin is recommended. You can also get vitamin D from your diet from some types of fish and sometimes products such as milk or cereal can be fortified with vitamin D.
You can also use supplements to support the levels of vitamin D and calcium in your diet.

Exercise is also a really important part of management of your overall health but especially your bone health. Weight bearing exercise such as walking, running, dancing, and performing weight exercises can be good for building bone health.
Sitting for long periods can increase your risk of osteoporosis compared to those that are more active. Exercises that change and build your balance are also important in falls prevention.