Here’s the technical bit about your bones…bone mass increases until peak bone mass is reached – this is the highest level of bone mass achieved as a result of normal growth. As a general rule, the majority of peak mass is reached by our late teens, with the balance achieved in young adulthood.
However, although childhood and adolescence are critical in terms of bone development, awareness of bone health and following a ‘bone-friendly’ diet and lifestyle is important at all life-stages.
A balanced diet which provides adequate nutrients is essential for our bone health. About 99% of the body’s calcium is found in our bones and teeth; milk, yogurt and cheese are among the best dietary sources of calcium as it is easily absorbed and used by the body. Calcium is needed for the normal growth and development of bone in children and the maintenance of our bones and teeth. This food group also provides protein and phosphorus which are also important for bone health. Click here to find out the recommended servings from the 'milk, yogurt and cheese' food group.
Vitamin D contributes to the normal absorption / utilisation of calcium. Although vitamin D is commonly referred to as the ‘sunshine vitamin’, dietary sources of vitamin D are still important, and include oily fish, eggs and fortified milk.
Regular participation in weight-bearing activities (any activity which puts the full weight of your body on your feet and legs) is also important for bone health. Examples of such activities include brisk walking, running, dancing and most team sports. See our ‘Staying Active’ section for further information on physical activity guidelines.
Other lifestyle tips that favour the development of strong, healthy bones are to achieve /maintain a healthy body weight, avoid excessive alcohol intake and avoid smoking.
Remember, if concerned about your bone health; speak to your GP who can give you specific advice tailored to your individual needs.
Osteoporosis is the leading bone disease in the world - a disease in which the quality of the inside of the bone weakens, leading to an increased risk of fractures (broken bones). It affects both men and women and can even affect children. Visit www.irishosteoporosis.ie for further information.