HealthInfo Canterbury
Reducing your risk of osteoporosis
Osteoporosis can be preventable. Even if you are young, and especially if others in your family have osteoporosis, it is important to try to prevent or slow down bone loss.
Risk factors for osteoporosis
Risk factors are things that can make you more likely to get a condition. You may be able to change some risk factors, and if you can, this may help prevent or delay osteoporosis.
What can I do to reduce my risk?
- Make sure you get enough calcium in your diet. For example, have plenty of low-fat milk and milk products, dark leafy vegetables, and fish with bones. Ask your doctor about supplements if you can't or don't eat these types of foods. See How to get your daily calcium to find out how much calcium you need.
- Consider whether you are getting enough vitamin D. You can get vitamin D from sunlight, some foods, or by taking a supplement.
- Keep physically active to keep your muscles and bones strong. Weight-bearing exercise, such as walking, jogging, tennis, lifting weights is best because it puts some stress on your bones. This is good because it causes your bones to increase in strength.
- Don't smoke.
- Limit how much alcohol you drink.
- Avoid getting injured by taking steps to improve the safety of your house and workplace. This especially applies to older people. If you are older and at risk, ask your doctor about using hip protectors. These give protection to your hips if you should have a fall.
- Maintain a healthy weight. If you are underweight and have small bones, you are more likely to get osteoporosis. See Finding out if I am a healthy weight. If you are underweight, talk to your general practice team or a dietitian for advice on gaining weight.
HealthInfo recommends the following pages
On the next page: How to get your daily calcium
Written by HealthInfo clinical advisers. Endorsed by Canterbury DHB bone specialist. Last reviewed May 2016.
See also:
Review key: HIOSP-24517
