Dietitians recommend three serves of dairy food per day, each serve containing at least 300mg of calcium. If you find it difficult to work out if your typical daily diet is providing enough calcium, try keeping a food diary for a week. Some people are unable to get enough calcium from their diet alone so a supplement from a health food store may be of assistance, preferably one which contains at least one third of the total amount of calcium as magnesium. Evening Primrose oil enhances the efficiency of calcium absorption and Zinc, Silica, Manganese and adequate Vitamins C and D are also essential for healthy bones. The role of exercise in prevention of osteoporosis cannot be stated strongly enough.
Bone is a living tissue that responds to regular exercise by becoming stronger.
The best exercise is regular weight bearing activity where bones and muscles work against gravity. Regular gentle exercise also improves posture and freedom of movement, aids sleep, maintains independence as we age, decreases stress and improves cardiovascular health. A varied program helps to maintain interest and also work different parts of the body. Aim for 3 to 4 sessions of at least 20 minutes duration. Exercise is beneficial even if you have osteoporosis, however it is important to gradually build up activity, and check with your GP or specialist to ensure your chosen exercise will not cause stress to affected bones.