Healthy Bones

Thinking about positive changes

Problem…

Lack of essential nutrients in your diet. Your body needs a wide variety of foods to stay healthy and keep your bones strong.

Solution…

Check calcium content of foods. The Royal Osteoporosis Society website has a calcium calculator.

Consider a Vitamin D supplement.

Problem…

Chronic stress increases your productions of stress hormone cortisol, which is extremely damaging to your bones.

Solution…

Minimise stress levels, physical and emotional, through self care activities such as exercise, meditation or relaxation.

Problem…

Lack of weight-bearing exercises leads to muscle and bone loss.

Solution…

Practice some weight bearing exercises. A simple 20 minute walk each day can reduce your risk of fractures. Make sure you exercise safely. Speak to your GP, physiotherapist or Fracture Liaison Nurse for advice.

Problem…

Consider if you are at risk of fractures.

Solution…

Have a bone health assessment.

Look after your bones

Preventing future fractures, a quick reference…

Keep Active

Moving and exercising will make your bones stronger. If you are worried about falling, speak to your GP for a referral to the physio or to the Falls Specialist.

Diet

Make sure you have a good balanced diet – see food for strong bones section below.

Vitamin D supplement

Vitamin D is essential to mobilise calcium, ensuring it is absorbed from our food to our bones.

Quitting smoking and controlling alcohol intake can significantly reduce your risk of future fractures.

If you are already on bone protection medication, this needs to be taken correctly and you need regular review. If you have any questions about treatments get in touch with your local Fracture Liaison Service or the Royal Osteoporosis Society.

Food for strong bones

A few examples of food to help build strong bones.

• Lentils
• Spinach
• Cabbage
• Broccoli
• Eggs
• Mushrooms
• Tuna
• Sardines
• Salmon
• Figs
• Oranges
• Prunes
• Yoghurt
• Cheese
• Almonds
• Different types of milk

Do you have osteoporosis?

• Have you had a fall?
• Did you fracture/break or crack a bone?
• Have you had long course of steroids?
• Do you have low levels of vitamin D?
• Do you drink alcohol?
• Do you have problems with your diet/absorption?
• Ladies, did you have an early menopause?

If you have broken a bone easily, it may be a sign that your bones are fragile and that you are at risk of further breaks. Please consider a bone health assessment. Contact either your GP or Fracture Liaison Team.

Did you know?

You can’t get enough Vitamin D from your diet.

We recommend a supplement of Vitamin D for all patients: around 1000 IU (International Units) which is the same as 25mcg each day.

Vitamin D is essential to mobilise calcium and make sure it is absorbed from our food to our bones.

For more information – contact:

Fracture Liaison Service:
Phone: 01274 382284 Monday – Friday but not Bank Holidays

The Royal Osteoporosis Society by:
Email: info@theros.org.uk Helpline: 0300 102 3030

Bradford Volunteer Support Group is a local peer support group for patients with osteoporosis and their carers. Email: bradfordvolunteers@theros.org.uk