What can I do to ensure good bone health?

Our bone health and strength is determined to a large extent by factors outside of our control such as genetics, gender and age. However, there are factors that we can control such as our diet and physical activity and these are particularly important during adolescence, when bones are still developing. A balanced diet which provides ‘bone-friendly’ nutrients such as calcium, phosphorus, protein, vitamin D, zinc and magnesium is important.

Recommended as part of a balanced diet, dairy foods are a source of calcium, phosphorus and protein. Regular participation in ‘weight-bearing’ activities (any activities involving impact or resistance against a weight, such as our own body weight) is also needed. Examples include: brisk hill walking, running/jogging, tennis and most team sports. Other bone-friendly advice includes maintaining a healthy body weight, avoiding excessive alcohol intake and not smoking.