Bone health and cancer

Vitamin D is vital for healthy bones.

The best source of vitamin D is sunlight. Try to expose your hands, face and arms to sunlight for 5-15 minutes 2 or 3 times a week during the summer.

Foods with vitamin D include egg yolks and fish like salmon, mackerel and sardines. Some milk, spreads and breakfast cereals have vitamin D added.

Calcium is found in dairy products like cheese, milk and yoghurt. It’s also found in foods with vitamins and minerals like fortified cereal and oily fish such as sardines, pilchards and salmon.

It’s also found in green vegetables like spinach and kale. 

• Try to eat at least three portions of calcium-rich foods every day.
• A portion could be a matchbox-sized piece of hard cheese, 2 pilchards or sardines with bones, a glass of milk or a pot of yoghurt.
• Look for foods with added calcium, such as orange juice and milk.
• Choose milky drinks and include cheese and other calcium-rich foods in your meals.
• Calcium levels decrease as we age, so it may be necessary to increase your intake as you get older, or ask your doctor or dietitian about calcium supplements.

If you feel unsteady on your feet talk to your GP. They can refer you to an occupational therapist (OT). The OT can assess your needs and organise equipment like walking aids and grab bars. This equipment can help to keep you and your home safe.

Some medications can also increase the risk of falls (for example, enzalutamide), so take extra care if this applies to you. 

There are things you can do to help make yourself and your home safer: 

Protect yourself at home

• Avoid slippery surfaces like icy paths and wet/highly polished floors.
• Get rid of tripping hazards, like loose cords or things lying on the ground, both in the house and the garden.
• Keep your house and garden well lit.
• Try not to rush, especially when getting out of your bed or chair – this can make you dizzy. Also take care when going up and down the stairs.
• Keep the things you use a lot in easy-to-reach places. Store heavy items in lower cupboards.

Tips to avoid falls

• Don’t be embarrassed to use aids to daily living – they can keep you safe and active.
• If you need glasses and/or a hearing aid…wear them!
• Comfortable shoes that provide good support can help to prevent falls.
• Find out about other gadgets that can make your life safer, such as reachers, anti-slip soles and hip protectors.
• Always ask for help with any tasks that you feel you can’t do safely.