- Increase daily serves of calcium through milk, cheese or yoghurt
- Go for a walk or commit to some regular exercise that you love
- Spend time outdoors to get more Vitamin D (which is essential for strong bones)
Don’t worry, everyone has a job to do. The biggest opportunity to build bones is when you are a kid, so if you have some under your wing, look at what they can do to make that happen. Teenagers are in the spotlight too, as the teen years are a major growth period and this is when they build one-quarter of their adult bone mass. Peak bone mass is reached when you are in your late twenties but it is super important that you continue to tick all your KPI’s, including getting enough calcium, exercise and Vitamin D to maintain the bone you have built when younger. Osteoporosis occurs when bones lose calcium and other minerals, making them more likely to fracture. In Australia, osteoporosis affects 1.2 million people, 1 in 5 women and 1 in 20 men. The arrival of this week is always a good reminder to stop and do a quick audit of where your calcium intake is at. Aside from food, there are hereditary and lifestyle factors to consider too. I love dairy products, but still need to do a daily check just to make sure I’m ticking all the boxes. Depending on your age group you will need somewhere between 1000-1300mg per day. There are plenty of good sources (see box below) but it becomes obvious that it is not easy to get what you need from non-dairy sources. Broccoli is one of my favourite vegetables but I can’t eat almost 400 grams to get one serve of calcium! What Healthy Bones Action are YOU taking this week?