Up to our mid 20s we build strength into our skeleton. From our 40s we gradually lose bone density. Women lose bone density faster post menopause when oestrogen levels drop. This can lead to osteoporosis and broken bones.
How do we keep our bones strong:
- healthy balanced eating from the main food groups including - fruit and veg
- Carbs like bread, wholegrain pasta and cereals - Milk and dairy
- Protein like meat, fish, eggs,pulses, nuts and seeds CALCIUM: Vital for strong bones and teeth Approx 700mg daily
e.g.: 190 ml semi-skimmed milk = 231 mg calcium 150g low fat yoghurt = 225g calcium 100g tofu = 480 mg calcium 1oz hard cheese = 202 mg calcium We also need VITAMIN D to absorb the calcium, about 15-20 mins sun exposure to our face and arms 3-4 times weekly in the summer months. (Possibly a supplement in the winter as lots of us are low in this mineral) Finally, EXERCISE:
To maintain a strong skeleton - regular weight bearing exercise. Basically any activity where we are supporting our weight! E.g. brisk walking, jogging, tennis, dancing and resistance exercises on a regular basis!