5 steps to stronger bones!
With one million Australians affected by osteoporosis, it’s important to look after your bones and keep them healthy!
A disease that makes your bones thin, weak and brittle, osteoporosis increases the risks of breaks and fractures as you age. But there are some steps you can take to reduce your risk and keep your bones strong:
1. Get plenty of calcium
When your diet is low in calcium, your body will take it from your bones, reducing your bone density. Dairy foods including milk, yoghurt and cheese are excellent sources of calcium, as are canned fish with edible bones, tahini, or almonds with the skin on. Some plant-based milks are fortified with calcium, so check for at least 100mg of added calcium per 100ml.
2. Step outdoors
Vitamin D is essential for bone health because it increases calcium absorption. Make some time to head outside, remembering to remain sun-safe. You can also get Vitamin D from food sources such as eggs and oily fish.
3. Eat a balanced diet
Enjoy a varied diet to ensure you are consuming enough nutrients, as there are many that play a part in bone health. Also limit your intake of salt, because when your kidneys remove sodium from your body, they take some calcium too.
4. Get moving
Weight-bearing exercises such as walking, tennis or aerobics, and resistance training, help prevent osteoporosis. They place stress on your bones, making them stronger and encouraging growth.
5. Be careful with caffeine
Caffeine can accelerate calcium loss, so limit coffee and tea to two or three cups per day, and drink more water.