Bone health has been a news topic this week thanks to Age UK's Falls Awareness Week and it has been reported that one in two women and one in five men over the age of 50 in the UK will break a bone after falling from standing height or lower.
What’s more, research has shown that those with a fracture are twice as likely to have another so whether you have osteoporosis or just want to build strong bones for the future, here’s how to eat for healthy bones and prevent fractures.
Eat calcium-rich foods
Adults should eat at least 700mg of calcium a day, and 1,200mg if diagnosed with osteoporosis. This amount can be found in a yoghurt, a cheese sandwich or a handful of almonds.
Go easy on the protein
Excessive amounts of meat, cheese and protein make body acid, which drains the body of calcium and weakens bones. As well as protein, your meals should contain plenty of fresh fruit and vegetables, and of course carbohydrates.
Watch your salt
Salt is thought to speed up the body’s loss of calcium. The recommended daily limit is just 6g (a teaspoonful) so make sure you aren’t adding salt to your food, and look at food labels to monitor your intake.
Top calcium-rich foods
- low-fat yoghurt
- canned salmon
- spinach or kale
- nuts and seeds
- dried fruit
For more about Falls Awareness Week and what you can do to keep your bones healthy visit http://www.ageuk.org.uk