Simple ways to better bone health

Eat calcium-rich foods

Calcium is essential for maintaining strong bones. Aim for at least three servings of calcium-rich foods daily. Good sources include dairy products like milk, yoghurt, and cheese, as well as green leafy vegetables and soy products such as tofu.

Eat a balanced diet

A well-rounded diet supports overall bone health. Your meals should include a variety of proteins (meat, fish, eggs, nuts, seeds), fresh fruits and vegetables, and carbohydrates (bread, pasta, potatoes, and rice). Don't forget to get some vitamin D too—it helps your body absorb calcium. You can find vitamin D in oily fish, liver, fortified spreads and cereals, and egg yolks. A little bit of sunshine (while being sun-smart!) also helps your body produce vitamin D.

Stay active

Exercise is key to strengthening your bones. Weight-bearing exercises like walking, running, dancing, golf, and tennis are excellent choices. Even everyday activities such as gardening, carrying shopping, and housework can make a difference. If you're new to exercise, it’s a good idea to consult your doctor before starting any new activities.

Drink sensibly

Certain drinks can interfere with calcium absorption and weaken your bones. It's best to stick to the recommended amounts of alcohol and swap out caffeine-rich beverages like tea, coffee, and cola for water. This simple switch can have a big impact on your bone health.

Watch your salt intake

Too much salt can speed up the loss of calcium in your body. Try to limit your salt intake to less than 2000mg of sodium per day, which is about one teaspoon. This small change can help keep your bones strong.

Don't smoke

Smoking increases your risk of osteoporosis, so cutting down or quitting can greatly benefit your bone health. For support, check out resources from the Department of Health or call the Quitline.

Maintain a healthy weight

Being underweight can affect your bone health by reducing the amount of estrogen in your body, a hormone that helps protect your bones. Aim for a healthy weight and avoid crash diets.

Easy exercises for bone health

• Brisk walking

• Skipping

• Stair walking

• Exercising with resistance bands

• Balancing on one leg, then the other

• Standing & rising up onto your toes

• Racquet sports

• Tai Chi & yoga

Remember, exercise must be regular and ongoing to provide any benefit.

Source healthdirect.gov.au