Bone-boosting food

Your diet can play a big part in preventing osteoporosis. Calcium and other minerals are the raw materials needed to form and strengthen bone so on top of eating a healthy diet make sure you are eating enough calcium-rich foods such as:

• milk, cheese and other dairy products
• green leafy vegetables
• sesame seeds
• bony fish
• dried fruit
• baked beans

Vitamin D helps our bodies to use calcium well. It mainly comes from sunshine on the skin so getting outside on a sunny day is a good idea. Some margarines have extra vitamin D in them and another good source is oily fish such as sardines, mackerel or tuna.

For good bone health we should also go easy on caffeine, sodium (salt) and too much protein because they all lead to us wasting calcium by getting rid of it in our urine. See the healthy eating section for more.

Exercise your bones

You can exercise and strengthen your bones by doing regular exercise in which you carry your own weight, like running, skipping, aerobics, tennis, and even brisk walking. Swimming and cycling aren't weight-bearing. Try to exercise at least three times a week for a minimum of 20 minutes. If you haven't exercised for a while, start gently. It's a good idea to check with your doctor if you have another health problem and are worried about exercising. See the exercise section for more information.

Smoking and drinking

Smoking affects more than your heart and lungs – it also has a toxic affect on your bones (this is true for both men and women). Smoking reduces oestrogen levels in women, can cause an early menopause and may increase the risk of hip fracture in later life. Stopping smoking will benefit your bones as well as your general health and fitness.

Drinking over the recommended levels can slow down your bone's care and repair systems, so try and keep to the safe daily levels.

Hormone replacement therapy (HRT)

Since research revealed that HRT could increase the chances of breast cancer and heart problems, it has been used cautiously. Although HRT can be helpful in preventing osteoporosis, it is no longer offered as the first choice or best option, even for women with a high risk of developing the condition. Other therapies are available to help prevent osteoporosis, but HRT could still play a role in your treatment. This is something that you will need to get good advice on, so speak to your doctor about what is best for you.

Read the National Osteoporosis Society's statement on HRT.