How can I prevent osteoporosis?

There are a number of things you can do to reduce your risk of developing osteoporosis or slow down its progression.

• Do at least 30 minutes of weight-bearing physical activity, every day
• Eat at least five servings of fruit and vegetables a day (preferably more) in addition to high-calcium, low-fat foods such as milk, yogurt, almonds, broccoli, figs, tinned whole fish (salmon with bones, sardines), and tofu
• Include more potassium-rich foods in your diet such as apricots, bananas, oranges, prunes, and sweet potatoes
• Limit your intake of sodium chloride (salt)
• Avoid carbonated beverages; water is the best fluid to drink
• Expose your arms and face to the sun for at least half an hour each day, but avoid sunburn, so during the morning or late afternoon is best
• Don’t smoke and limit the amount of alcohol you drink.

If you already have osteoporosis, take care to reduce your chances of having a fall around your home.

• Keep a torch on your bedside table or a night-light on if you must get up at night
• Remove or firmly anchor any rugs and tidy away any clutter or cords
• Be careful going down stairs particularly if you have pets about
• Wear low-heeled shoes that offer good support
• Install safety rails near your shower or bath and by the toilet to prevent slipping.