3 tips for healthy bones
If you haven't given your bones a moment's thought this week, you're not alone. We tend to forget them until something is wrong. Instead, keep them in mind by protecting them throughout the year with the three key elements good bones need: calcium, vitamin D and exercise.^
Element 1 - Calcium is almost synonymous with good bone health.
We get our calcium from our diet. Talk to your GP about potential supplement use, if intolerances or allergies prevent you eating these calcium-rich foods:
- Tinned fish
- Beans and legumes
- Nuts
- Leafy green vegetables
- Dairy
Element 2 - Vitamin D is partly responsible for calcium absorption and regulation
Plus, it helps grow and maintain our skeleton!@ Vitamin D is formed after exposure to UVB rays. But don’t think you need to sunbake to get the benefits. Incidental sun exposure is enough for most Australians to produce vitamin D#
Element 3 – Exercise, particularly weight bearing or resistance training,* greatly benefits our bones
Not sure where to start? As a guideline:
Try stair walking, power walking, dancing, team sports and machine weight training, such as using the gym equipment at the local park
Aim for half an hour of exercise 3-5 times a week^
