OSTEOPOROSIS
We are all potentially at risk of osteoporosis because of bone loss that occurs as we get older.
Calcium is a mineral which is an important part of bones and gives them their strength.Vitamin D is also required by the body to help it utilise the calcium.
Healthy bones need a well balanced diet especially rich in calcium and vitamin D.
Milk, cheese, and yoghurt are the richest sources of calcium, non dairy sources include green leafy vegetables, tinned bony fish and dried fruit.
Changes to Health and Routine
Regular physical activity can increase strength and balance and so reduce the risk of falls. Also, it is best to ensure that the diet contains ample calcium and vitamin D to reduce the risk of bone fracture.
Milk, cheese and yoghurt are sources of calcium but try to choose lower fat versions where possible. Vitamin D can be found in oily fish such as sardines and tuna, and in meat. It is added to other foods such as most fat spreads and breakfast cereals. It is also produced by the action of sunlight on the skin, so older person should try to get out for walks. But if this is not possible, vitamin D supplements may be needed. The GP or pharmacist will advise.
Avoiding Falls
Download a copy of the DTI leaflet - "Avoiding Slips, Trips & Broken Hips". This booklet is in a Portable Document Format (PDF) for which you will need the Acrobat Reader software. Most modern computers already have this installed, but if yours doesn't then go to the Adobe Acrobat web site where you will find full installation instructions.
