YMCA Healthy Living Magazine, powered by n4 food and health Spring 2017 | Page 5

One serve is equal to:
• 250ml milk
• 250ml soy, rice or other milk
alternative (with at least
120mg added calcium/100ml)
• 200ml yoghurt
• 40g (2 slices) hard cheese
• ½ cup ricotta cheese
• ½ cup tinned fish with edible
bone
• 100g firm tofu
Smaller amounts of calcium can
also be found in leafy green
vegetables, nuts, seeds and
fortified foods such as breakfast
cereals and bread.
VITAMIN D
You need vitamin D to properly absorb
calcium from your intestine. The easiest
way to obtain vitamin D is from direct
sunlight, as you make it when your skin
is exposed to ultraviolet B (UVB) light.
For most Australians, sunlight is our
main source of vitamin D, accounting
for between 80-100% of the vitamin D
found in the body.
The amount of sunlight you need will
depend on where you live, how fair
your skin is, whether you cover up
when outside and what season it is. To
get a better understanding of how
much sunlight you need, take a look at
the UV Index via the Cancer Council
website or myuv.com.au.
Dietary sources of vitamin D are scarce,
however two rich sources
include oily fish e.g.
salmon and sardines,
and (this will surely
surprise you)
mushrooms that
have been
exposed to
sunlight! Just 100g
of mushrooms that
have been left in the
sun for around an hour will provide you with all of your
vitamin D needs. Amazing!
If you’re worried you aren’t getting enough Vitamin D, speak
with your GP about if you need a supplement.
ACTIVITY
Regular physical activity is essential in
building and maintaining strong bones that
will last a lifetime. The best type of activity
for strong bones is weight-bearing
exercise – exercise you can do on your
feet. This type of activity places a gentle
strain on your bones, which helps
them become stronger over time.
Depending on your level of
fitness, age, or other health
factors, you can choose
between high and low impact
exercise to strengthen your
bones. High impact is where
both feet leave the ground, like
running, boxing, or fast-paced team
sports. Low impact exercise, where one foot stays on the
ground, include brisk walking, Pilates and yoga.
If you have restricted mobility, weight lifting (hand/ankle
weights) and gym equipment also helps maintain strong
bones.
A FEW EXTRA TIPS
Watch the amount of salt, alcohol and caffeine in your diet as
too much may contribute to weakened bones.
References
1. Osteoporosis Australia: www.osteoporosis.org.au
Australian Dietary Guidelines 2013: www.nhmrc.gov.au/guidelines.
publications/n55
Your local YMCA offers an extensive
range of fitness programs and classes,
weights and personal trainers to make
sure you have strong bones for life.
Pick from high or low impact, group
fitness or one-on-one; we can make sure
your program is tailored to your age and abilities.
For a comprehensive list of fitness options
available, including personal training, contact
your local YMCA.
SPRING 2017 YMCA HEALTHY LIVING MAGAZINE
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