By adopting a healthy diet that reflects the Eatwell plate we can build strong bones. Around the age of 35, both men and women start to slowly loose calcium from the bone, resulting in bone thinning. The menopause results in further calcium losses, which places older women at increased risk of osteoporosis. It is therefore very important to strengthen bones in the first 30 years of our lives to make sure we have sufficient calcium and other minerals for later life, and to reduce the risk of osteoporosis and osteoarthritis. A bone friendly healthy diet is beneficial at any age to strengthen bones, and minimise age-related bone loss.
By eating a healthy and balanced diet, combined with physical activity, you can maintain a healthy weight which will also reduce your risk of osteoporosis and osteoarthritis. The below dietary advice is useful for any age:
- Eat a healthy balanced diet including at least 5-a-day of fruit and vegetables to make sure you get all of the vitamins and minerals including vitamin D, calcium, phosphorus, vitamin K and zinc.
- Make sure you have 2-3 portions of dairy foods every day, such as milk, cheese or yoghurt.
- Make sure you have 2-3 portions of protein foods every day, such as meat, fish, eggs, nuts, beans, pulses or soya.