FAQs

I know that as a woman using the contraceptive injection (Depo Provera®/Depo Ralovera®) I need to protect my bone density. What can I do to keep my bones healthy and strong?

Answer

There are a number of things that women can do to promote and maintain healthy bones...

Stop smoking: we know that smoking has an adverse affect on bone health and results in loss of bone mass.

Use alcohol wisely: The Australian National Health and Medical Research Council define low risk drinking for women as two standard drinks or less daily and at least two alcohol free days each week. Alcohol in moderation does not increase the risk for osteoporosis.

Eat a diet rich in calcium: calcium is one of the essential nutrients necessary for healthy bone development. It is particularly important in the teenage years when bones are growing. Eat a well-balanced diet and include dairy products such as cheese and milk, which are one of the best sources of calcium rich foods.

Get plenty of weight bearing exercise: walking, jogging, dancing and tennis are all useful ways of developing healthy bones. If some of this exercise is done outdoors, you can also be sure that you're getting enough Vitamin D. Vitamin D is a nutrient vital for the development of healthy bones and can be acquired with only 10-15 minutes of exposure to the sun daily - remember not to overdo it though, as too much sun can lead to skin damage and skin cancers.

http://www.bonehealthforlife.org.au is a useful link for more information on this topic.