Osteoporosis often has no symptoms for a long time, and a fracture can be the first sign. That is why it pays to build habits early that protect bones and muscles. This is general information, and diagnosis and treatment are decided by a doctor.
Food for bones
Bones need calcium, vitamin D and enough protein. Protein also helps muscles, which protect you from falls.
- Add a protein source to every meal: eggs, yoghurt, cheese, fish, legumes or tofu.
- Choose calcium from milk and dairy, almonds, sesame and green leafy vegetables.
- For vitamin D rely on oily fish, eggs and fortified foods, and a supplement if your doctor advises it.
Movement bones respond to
Bones respond to load. Walk briskly, dance, climb stairs and do bodyweight strength work twice a week. Add balance exercises and remove hazards at home such as loose rugs. Do not smoke and limit alcohol.
Supplements and your doctor
If you cannot reach enough calcium from food, talk to your doctor before taking a supplement. You can compare Forever Calcium as a calcium supplement alongside diet and movement, after checking the label and your total daily intake, but it does not replace treatment. If you have osteoporosis, do not stop prescribed medicines without medical advice.
Start with one weekly goal: three brisk walks and two short strength sessions. For safety at home add good lighting on stairs and non slip footwear. If you have had a fracture or a fall, agree on the type of exercise with your doctor or physiotherapist.
Sources: NIAMS (NIH) NIH ODS.
Common questions
Is taking calcium alone enough?
No. Bones also need vitamin D, protein and weight bearing movement.
Which movement is best for bones?
Brisk walking, dancing, stairs and bodyweight strength work, adapted to your health.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
