It’s Healthy Bones Action Week, a great reminder that our bones are essential for keeping us strong, mobile, and protected throughout life.
Whether you’re 8 or 80, bone health matters. Osteoporosis and poor bone health affect 4.7 million Australians over 50. While genetics play a significant role, diet and physical activity contribute to 20–40% of risk factors.
Here are three essential pillars for healthy bones and how you can take action today!
1. Calcium: The Nutrient of Our Bones
Calcium is a key mineral stored in your bones and teeth. It’s vital for keeping bones dense and strong.
How much calcium do you need?
- Infants: 500 mg/day
- Adolescents: 1300 mg/day
- Adults: 1000 mg/day
- Women (50+) and Men (70+): 1300 mg/day
Top sources of calcium:
- Dairy products: milk, yoghurt, cheese
- Calcium-fortified plant milks
- Sardines and salmon with bones
- Tofu set with calcium
- Leafy greens like kale and bok choy
- Almonds, sesame seeds, tahini
- Figs and apricots
Our Tip: Aim for at least three servings of dairy spread across the day to reach 1000–1300 mg of calcium.
👉 Did you know? Only 10% of Australians over 2 years meet the recommended number of serves from the dairy food group!
2. Vitamin D: Helping Your Body Absorb Calcium
Vitamin D helps your body absorb calcium effectively. Low levels can lead to weak bones and an increased risk of fractures.
How do we get vitamin D?
- Sunlight: The best natural source. Aim for 15–30 minutes on your skin most days (depending on skin tone, location, and season).
- Food sources: Egg yolks, oily fish, vitamin D–fortified mushrooms.
- Supplements: May be needed for people with limited sun exposure, darker skin, or older adults.
Our Tip: Ask your GP for a vitamin D test if you’re unsure about your levels. A serum level of >50 nmol/L vitamin D (25-hydroxyvitamin D) is generally recommended for good bone health. However, a 2012 epidemiological study found around 31% of Australians were deficient.
3. Physical Activity: Use It or Lose It
Bones thrive under pressure. Weight-bearing and resistance exercises stimulate bone-building cells and support long-term bone strength.
As exercise planning is outside our scope, we recommend speaking with an exercise physiologist or GP for a tailored plan.
Our Tip: Aim for at least 30 minutes most days, combining strength, impact, and balance work.
Summary
Whether you’re nourishing growing kids, managing menopause, or supporting ageing parents, the right foods and habits now can help keep bones strong and prevent issues later in life.
💡 Need personalised advice? Our dietitians can help you and your family build stronger bones through tailored nutrition and lifestyle support.
👉 Book an appointment with us today!
Tatiana Bedikian
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