Keeping bones strong

It is important to take every opportunity to keep bones healthy and strong, especially if you recognise that you may be at risk of falling.  You can help yourself by eating a healthy diet to tand aking exercise that increases bone strength, such as walking.

Try to eat a healthy and well balanced diet from the four main food groups:

Bread and cereals

Fruit and vegetables

Milk and dairy products

Meat, fish, eggs, nuts and seeds.

Calcium is vital for strong teeth and bones because it give strength and rigidity. Best sources are milk, yogurt, cheese, oily fish and green leafy vegetables. 

Vitamin D is also essential as it helps our bodies absorb the calcium we eat, but we can only get 10 per cent from our diet. The best source of vitamin D is from the sunlight. IDuring spring and summer we need to take 15 – 20 mins of sunlight onto our hands, arms and faces every day for adequate absorption of vitamin D.

Bones need regular exercise to maintain their strength. Brisk walking, dancing, skipping, resistance training, line dancing, gardening can all help.

If you have osteoporosis and are at risk of breaking bones, you may need to be careful of vigorous, high impact exercise and forward bending (touching your toes). For further information on Exercise and Osteoporosis – www.nos.org.uk

Try to stop smoking and taking alcohol in excess. For more information, download “Healthy Living for Strong Bones” from www.nos.org.uk

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