Eating a healthy, balanced diet can help you get all the nutrients you need for your bones.
It's important to eat a wide variety of foods. Try to eat meals that have foods from the four main food groups. These are:
Fruits and vegetables
Carbohydrates, like bread, potatoes, pasta, and cereals
Dairy and alternatives, like milk, cheese, and soya
Proteins, like beans, eggs, fish, and meat
Calcium - gives your bones strength. Found in dairy, leafy green vegetables, almonds, sesame seeds, sardines, dried fruit, pulses, tofu, and fortified foods. Most adults need 700mg per day.
Vitamin D - helps your body absorb calcium which strengthens your bones. You can get it from:
Sunlight (April - September)
Food, like oily fish, eggs, and fortified foods - it's difficult to get enough vitamin D from food alone
Supplements (everyone should consider taking a 10 microgram daily supplement from the end of September to the beginning of April)
Exercise helps keep bones strong and healthy throughout your life.
Weight-bearing impact: walking, dancing, jogging
Muscle-strengthening: resistance bands and weights
Balance exercises, like heel raises and single leg stands, and pilates
Even small changes help. It's never too early or too late to start.