From – Originally published in the 2011 Irish Pensioner’s Handbook

The good news is no one is too young or old to improve their bone health and there are a number of steps you can take to prevent Osteporosis and avoid falls:

1. Healthy Eating – Ensure your diet is rich in calcium and vitamin D as these nutrients help improve bone strength. Calcium is beest absorbed from dairy products such as milk, cheese and yogurt, and oily fish such as salmon, tuna and sardines are all excellent sources of vitamin D.

2. Appropriate Exercise – Resistance training using weights promotes bone health by increasing muscle strength and bone density. However, a person should be assessed by a medical professional to ensure they are doing appropriate exercises.

3. Avoid Alcohol and Smoking – Excess consumption of alcohol can increase the risk of fracture and can affect bone loss. Women should limit their alcohol intake to 14 units per week and men to 21 units per week. The toxins in cigarettes also negatively affect bone health and should be avoided.

4. Remove Home Hazards – At least one-third of all falls suffered by the elderly involve environmental hazards in the home so it is important to reduce clutter in the home, especially in walk areas such as hallways.

5. Light up your Living Space – Ensure your home is brightly lit and place night lights in your bedroom, bathroom, and hallway so you can see clearly.

6. Have your Eyes Checked by an Eye Doctor – Poor vision can increase your chance of falling. An eye doctor will ensure you are wearing the correct lenses or check if you have a condition such as glaucoma or cataracts that limits vision.


– For further information on home help options and more great tips from our blog, visit our website at or call us on 1890 930 013. They recently supported the publication of the 2011 Irish Pensioner’s Handbook. Download your copy here.

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