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14 July 2021

7 Tips for Healthy Bones

By Paul Ashburner

Try these seven tips!

1. Choose calcium-rich foods like: 

  • Milk
  • Yogurt
  • Cheese
  • Kefir

Choose non-dairy sources of calcium as well, such as fortified soy and rice beverages, canned salmon with bones, leafy green vegetables, beans, nuts, seeds and fortified orange juice. Vegans sources of Calcium include:

2. Get enough vitamin D to keep your bones strong

Vitamin D helps you absorb calcium in foods. You can find vitamin D in:

  • Milk
  • Fortified soy and rice beverages
  • Fortified orange juice
  • Fatty fish like salmon and sardines
  • Margarine
  • Egg yolks
  • Fortified yogurts (check the label)

To get enough vitamin D each day, it is recommended that everyone over 2 years of age drink 500 mL (2 cups) of milk or fortified soy beverage every day. If you are over the age of 50, a vitamin D supplement of 400 IU every day is recommended.

3. Get enough nutrients to keep your bones strong

Potassium, vitamin K and magnesium help your body absorb and use calcium.  Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains and fish. Protein helps to build muscle, which helps keep bones strong.  Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), nuts and seeds.

4. Stay active to keep your bones strong

Aim to be active for at least 150 minutes each week. Here are some ideas to help keep your bones strong. Try:

  • Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf.
  • Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong.
  • Stretching exercises like yoga and tai chi to help improve balance and coordination, which will lower your risk of falling and breaking bones.

5. Limit caffeine to keep your bones strong

Having too much caffeine can decrease the amount of calcium you absorb. Aim for no more than 400mg of caffeine per day for adults (about 2-3 cups of coffee per day). Pregnant and breastfeeding women should have no more than 300 mg caffeine per day.

6. Limit alcohol to keep your bones strong

Drinking alcohol can contribute to bone loss. If you drink, have no more than 2-3 drinks per day.

7. Don’t smoke or try to quit to keep your bones strong

If you smoke, you may have faster bone loss and a higher risk of bone fractures than non-smokers.