1. Make sure you are getting enough Calcium in your diet. 36% of Irish women consume less than the average daily requirements for Calcium.
2. Weight bearing exercises stimulates bone growth, so get walking!
3. Vitamin D is essential for Calcium absorption. Vitamin D is found in oily fish, fish liver oil, liver, eggs, fortified cereals, dairy products and sunlight.
4. Quit smoking. It contributes to weak bones. The longer you smoke and the more you consume, the greater the risk of fracture in old age.
5. Reduce alcohol consumption. Excessive alcohol consumption (14 units weekly for women, 21 units weekly for men) interferes with the balance of calcium in the body. It can also reduce the absorption of calcium in your body and your risk of falls increase.
6. Stress and depression has been shown to contribute to a greater risk of osteoporosis. So be mindful of how you’re feeling.
7. Healthy body weight. Those who have a low BMI are at risk of weak, fragile bones. Also those who have a raised BMI are putting more pressure on their frame in general.
8. Check your family history. 60% of your bone health is genetic according to the Irish Osteoporosis Society. So if someone in your family has Osteoporosis, the chances of you developing it are significantly higher.
9. Falls prevention. Strength and balance exercises, checking eyesight, making sure there are no hazards in the home to trip over and reviewing your medication so they are not causing dizzy spells, all help to prevent falls that may lead to a fracture.
10. DXA scan. If you are concerned, contact your GP to speak to them about a bone scan.
If you have an spinal pain, pop into us at Motion Physio Clinic, Prosperous, Tel: 045 841010. I can perform an assessment, give you a diagnosis and treat you as required.
