The Silent Disease… Prevention and You

1 in 2 women and 1 in 5 men over the age of 50 will break a bone as a result of Osteoporosis

Previously we discussed what Osteoporosis (often called the ‘silent disease’) is, whether it might affect you and what you can do to maintain the strength of your bones.


Building strong bones during childhood and adolescence can be the best defence against developing Osteoporosis later in life.  However, if you are aged mid-thirties and older it’s absolutely vital to maintain the strength of your bones.

These 4 steps can help to keep your bones as healthy as possible thereby reducing the risk of Osteoporosis:

1.Weight-Bearing Exercises

Exercise is important at every stage of our lives.  It strengthens our muscles and our bones thereby reducing the risk of a fragility fracture. Whether you have Osteoporosis or not engaging in suitable exercise will help you reduce the risk of breaking a bone.  How?  Bone is a living tissue that reacts to increases in loads and forces put upon it by growing stronger.  Any increase in ‘loading’ above normal levels has the best chance of increasing bone strength which is why we suggest performing regular weight-bearing exercises – exercise in which you are supporting your own body weight through your feet and legs (or hands and arms).  Examples of weight-bearing exercises are:

  • Walking
  • Running
  • Skipping
  • Climbing up and down the stairs
  • Bodybuilding and lifting weights

2. A Healthy Lifestyle

Smoking, excessive alcohol, salt and coffee intakes can all cause damage to your body including your bones.  Live a healthy lifestyle and ‘love your bones’!  Exercise regularly, eat a good balanced diet, avoid stress and rest when you need to and don’t skip breakfast.  It really is the most important meal of the day.

3. Test Your Bone-Density

A bone-density test is the only test that can diagnose Osteoporosis before a broken bone occurs. The test uses a machine to measure your bone-density.  Your test result will help your healthcare provider make recommendations to help you protect your bones including, where necessary, appropriate medication.

4. Maintain a Balanced Diet

A mixed, well-balanced diet is important for all of us and should include a wide variety of foods from the four main food groups.  A mixed, well-balanced diet will provide you and your body with all the vitamins and minerals you need including Calcium. Calcium is vital for teeth and bones because it gives them strength and rigidity.

How Much Calcium Is Recommended?

Age Reference nutrient intake (RNI)
0–12 months (non-breastfed infants only) 525mg
1–3 years 350mg
4-6 years 450mg
7-10 years 550mg
11-18 years boys/girls 1,000 / 800mg
19+ years 700mg
 Pregnant Women 700mg
Breastfeeding women 700mg +550mg

Please Note: If you are taking Osteoporosis drug treatment you may benefit from a higher daily Calcium intake of around 1,000mg a day. Please check with your healthcare provider.

If you’re struggling to maintain a balanced diet rich in Calcium and Vitamin D then you may want to consider taking a Calcium supplement.  ellactiva® make a tasty Caramel Calcium Chew with each chew containing 500mg of Calcium but which lack the chalky aftertaste so often associated with Calcium supplements.  

To learn more about ellactiva® and ellactiva® Caramel Calcium Chews please visit our website here

Please try ellactiva® Caramel Calcium Chews for FREE by clicking here



Have you got a health question?

We've teamed up with AXA PPP healthcare to bring you articles, information and tips from their clinical teams on a wide range of health topics. And if you have a health related question of your own - about your or your family's health, medication or upcoming procedures, for example - you can also access their, "Ask the Expert" service. Available around the clock, 365 days a year this free resource allows you to ask the team of friendly and experienced nurses, midwives and pharmacists about any health concerns you may have - whenever you need them, 24 hours a day, every day. Please get in touch now.

Click below to submit your question online.


Leave a Comment!

Not a member?

You need to be a member to interact with Silversurfers. Joining is free and simple to do. Click the button below to join today!

Click here if you have forgotten your password

Community Terms & Conditions

Content standards

These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.

You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.

Contributions must:

be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.

Contributions must not:

contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.

Nurturing a safe environment

Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.

We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!