5 Simple ways to look after your bones

From aged 30 onwards, our bones gradually lose their density as a natural part of ageing. The good news is, there are some simple things you can do to help maintain them.

February 25, 2021

Eat calcium-rich foods

Calcium is important for maintaining strong bones. Calcium can come from dairy foods like milk, yoghurt and cheese, green leafy vegetables and soy products such as tofu. Most people need at least 3 serves of calcium-rich food a day.  

Eat a balanced diet

Your meals should contain protein (meat, fish, eggs, nuts, seeds), fresh fruit and vegetables, and carbohydrates (bread, pasta, potatoes and rice).

Reduce your salt intake

Salt is thought to speed up the body's loss of calcium. So, try to limit your daily salt intake to the recommended amount. Australian adults should consume less than 2000mg of sodium a day which is less than a teaspoon of salt.

Stay active

Weight bearing exercise can strengthen your bones. This can include walking, running, dancing, golf or tennis. Bones also benefit if you lift and carry things - shopping, gardening and housework all count.

Drink sensibly

Alcohol, tea, coffee, cola and other soft drinks reduce the amount of calcium you absorb and can weaken bones. Stick to the recommended amounts of alcohol and swap caffeine for water.

https://www.healthdirect.gov.au/healthy-bones

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.

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