2 Vitamin D
Ensure your vitamin D levels are in the optimum range , as vitamin D is essential for calcium absorption . A blood test from your GP will determine if your levels are satisfactory . If you ’ re on the low side then a vitamin D supplement may be required , especially during the cooler months or if your lifestyle prohibits you from gaining adequate sun exposure .
3 Calcium supplements
Ensure you meet your daily calcium requirements . The recommended daily intake for adult males and females is 1000mg / day and for women who have reached menopause , this increases to 1300mg / day ( to compensate for the reduced calcium uptake from the decline in oestrogen ). Dairy is the richest source of readily available calcium . For adults , calcium requirements can be achieved by consuming 2.5 serves of dairy per day , where 1 serve = 250ml milk , 40g cheese , 200mg yoghurt . Women over the age of 50 years will require 4 serves per day to meet the increased requirements . If you ’ re trying to lose or manage your weight , then opt for reduced fat varieties . The calcium content will be the same , yet the energy ( calorie ) and saturated fat will be reduced , while protein content is often higher . When it comes to yoghurt , be cautious as they often contain added sugar . Natural or Greek yoghurt is preferable .
4 Calcium rich food
If you cannot have dairy due to a food allergy or intolerance , include ‘ dairy alternatives ’ such as rice , soy , oat or almond milk , or ‘ lactose free ’ varieties . Note : it is only classified a dairy alternative ’ if it contains a similar calcium content . This will often mean it has been fortified with calcium ( calcium added ). To check if it meets the criteria , refer to the ‘ calcium per 100ml ’ content listed on the nutrition information panel on the packaging . You want it to provide at least 100mg of calcium per 100ml . Be aware that most almond milks and organic varieties will not meet these criteria . If you fail to choose a good ‘ alternative ’ you will struggle to meet the recommendations . Consider also non-dairy sources of calcium , such as legumes , beans , tofu , specific greens like kale , broccoli , some fish ( salmon , sardines , trout ), and other fortified foods . Supplements can used as last resort .
Often , the health of our bones ( i . e . your skeleton ) is forgotten about ; maybe this is because we don ’ t think about it unless it causes us trouble , but our bones make up the framework we need to be active for the rest of our life . By following these four tips you can help to promote healthy bones for a long , strong , active and independent life .
WINTER 2017 YMCA HEALTHY LIVING MAGAZINE 9