Strengthening your bones and preventing osteoporosis
Bones become more fragile with age, and osteoporosis increases the risk of fractures, especially after the menopause. Healthy habits strengthen bones at any age, and this guide also tells you when to assess your risk with a doctor.
You will need
- Good outdoor shoes and anti-slip grips for winter
- Foods containing calcium and vitamin D
- Knowledge of your own risk factors and fractures in your family
Steps
Assess your risk factors
The risk is increased by age, being female and the menopause, previous low-energy fractures, hip fractures in the family, smoking, heavy alcohol use, low body weight and long-term cortisone medication. Write down your own risks.
Add impact to your exercise
Do strength training
Get enough calcium
Make sure you get enough vitamin D
Reduce harmful factors
Prevent falls
Talk to a doctor
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