Dem strong BONES!
Try these simple lifestyle tricks to help maintain a sturdy frame and avoid fractures
Like a pap smear or mammogram, it’s time we start thinking of our bone health as part of our “general” health routine.
Osteoporosis – a chronic condition that weakens bones over time, making them more susceptible to breaks – is very much a silent disease.
Here’s how to be more vigilant with your lifestyle choices to help protect your skeletons ...
Calcium’s got you covered
Health professionals want people to be aware of the benefits of calcium and bone health.
“It’s important that adults have 1000 milligrams of calcium per day,” says Dr Weiwen Chen, an osteoporosis expert. “This increases to 1300mg per day for women over 50.”
This is because our bodies are less effective at absorbing the mineral due to things like menopause and hormone deficiencies.
So where do we get calcium from? Well, the obvious one which you’ve probably heard a million times (but we’re going to keep reminding you!) is dairy.
“Three serves a day can help you reach the recommended daily intake,” explains Dr Chen.
Time to stock up on your milk, cheese and yoghurts, people! Of course not everyone can consume dairy products, but never fear, there are other calcium-rich foods to help.
“Aim for a range of vegetables, fruits, nuts and seafood that contain calcium, such as cabbage, Lebanese cucumbers, broccoli, almonds, dried fig and apricot, chickpeas, canned sardines,” says Dr Chen.
To help your bones soak in all of this goodness, you need the helping hands of a few other vitamins.
“We can help to enhance calcium absorption by having adequate levels of vitamin D, magnesium and vitamin K in our diet,” says nutritionist Deborah Stone.