Healthy Bones Week (1-7 August 2021)
August 1 2021Dairy Australia’s National Healthy Bones week, running from 1-7 August, is set to raise awareness of calcium-rich food in the development and maintenance of healthy bones and the prevention of osteoporosis.
Bones are the body’s foundation, providing support and structure and giving protection to organs.
Looking after your bones is important to keep them strong and healthy. This will reduce aches and pains, as well as your risk of fractures and even osteoporosis (brittle bones). Strong bones are key to leading long, healthy, active and independent lives.
The three simple actions you can take to build and maintain healthy bones include:
1. Increase daily serves of calcium through milk, cheese or yoghurt;
2. Go for a walk or commit to some new form of regular exercise; and
3. Spend time outdoors to get more vitamin D.
No matter your age, there are some simple actions you can take to help you build and maintain strong bones.
Healthy Bones For Kids
Childhood is the biggest opportunity to build strong bones for life. That’s why it’s so important for growing kids to get enough calcium, exercise and vitamin D.
Healthy Bones For Teens
The teenage years are a major growth period. Teens’ bodies build one-quarter of their adult bone mass, so it is essential they get enough calcium-rich foods such as dairy foods.
Healthy Bones For Adults
Adulthood is a busy time: juggling work, raising a family and managing financial responsibilities. Remember that a healthy diet and an active lifestyle can help you get the balance just right.
The Best Sources of Calcium
Calcium is essential for building strong bones as well as supporting muscle and nerve function. If we do not eat enough calcium, the calcium within our bones is used for other body functions. Over a long period of time bone strength can decline and may increase our risk of osteoporosis.
Milk, cheese and yoghurt are a rich source of calcium in the Australian diet, supplying around 60 per cent of the calcium we eat. These foods belong to the dairy food group – one of the five food groups recommended in the Australian Dietary Guidelines. Find out more about the recommendations for your age and gender.
Calcium can also be found in other foods, however meeting calcium needs without dairy foods can be difficult. You would need to consume five cups of cooked broccoli; 32 brussels sprouts; 165g almonds; or five cups of red beans to get the same amount of calcium as one 250ml glass of milk.
Learn more below about the importance of building and maintaining strong bones at your life stage.
Are you a healthy bones expert? Test your bone health knowledge here.
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Article and information originally posted by Dairy Australia.