Lisburn Chiropractic Clinic

There are a variety of vitamins and minerals essential to keeping your bones healthy and strong. Women are particularly vulnerable to loss of bone density and the development of osteoporosis. The strength of your skeleton is largely determined by your genes, although your diet and level of activity does play an important part in preventing the onset of osteoporosis.

- Calcium
- Vitamin D

Calcium is a mineral which, even before birth, plays a significant role in almost all our body functions, including the development and strength of our teeth and bones, and ultimately in protecting the body against reduced bone density as we age.

The NHS recommended intake of calcium is at least 700mg a day. This is about equivalent to one pint of milk. Calcium can also be found in a number of different foods, including green leafy vegetables, dried fruit, tofu and yoghurt.

Vitamin D is produced in the skin after exposure to sunlight. It is recommended that you have at least 20 minutes of sun exposure per day in order to produce enough vitamin D. Vitamin D is also found in certain foods including oily fish (salmon, mackerel, tuna), eggs, mushrooms and red meat.

According to the World Health Organisation, there is convincing evidence to indicate that physical activity, particularly activity that maintains or increases muscle strength, coordination and balance, is highly beneficial for the prevention of osteoporotic fractures. In addition, regular lifetime weight-bearing activities, increases bone density.

- Increase physical activity
- Reduce sodium intake
- Increase consumption of fruits and vegetables
- Maintain a healthy body weight
- Avoid smoking
- Limit alcohol intake