107 - Osteoporosis: What is it and how to prevent it, with Prof James Simon

Dietary Advice

Dietary choices play a crucial role in maintaining bone health, particularly in preventing osteoporosis. James Simon emphasizes the importance of adequate calcium intake, especially for those who are lactose intolerant, suggesting supplements spread throughout the day 1. Vitamin D is equally vital, obtained from sun exposure and fortified foods, to aid calcium absorption 2. Simon advises, "Take good care of your skin. Use your sunblock when you go out in the sun or wear a good hat. But if you're doing that, make sure you get adequate vitamin D either in your diet."

   

Exercise Tips

Exercise is another pillar in osteoporosis prevention, with weight-bearing activities being particularly beneficial. James Simon notes that activities like cycling and swimming, while excellent for fitness, do not contribute to bone density as effectively as weight-bearing exercises like running or strength training 3. He stresses the need for these exercises to "punish" the bones to stimulate growth and strength 1. Simon explains, "The skeletons like to be abused. They like pounding, they like stress in order to grow and be strong."