Strengthen bones the simple way
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and sound nutritional advice on calcium from a qualified dietitian.”
Don’t forget the vitamin D
Throughout our earlier years, bones are continuously being broken down and rebuilt in small amounts. However, as we get older more bone is lost than gained, increasing the risk of fractures, meaning taking care of your bones is even more important. Here are ways to ensure you do Calcium boost According to the Irish Osteoporosis Society, one-third of women in Ireland are not consuming enough calcium. Calcium is essential for a healthy skeleton to help provide strength and rigidity. It is also particularly important during the menopause when calcium absorption slows down due to low levels of oestrogen. The RDA of calcium in the diet varies throughout life, but the Food Safety Authority of Ireland recommend children and adults consume 800mg per day – this increases to 1,200mg for teenagers and pregnant and lactating women. Gillian McConnell, Consultant Dietitian at Inside Out Nutrition, says: “If you can consume approximately a half a pint of milk plus one or two pots of yoghurt and an ounce of cheese each day, this will generally be
enough calcium in your diet to meet your requirements. Calcium can also be found in non-dairy foods such as leafy greens or dried fruit and nuts or mineral water. However, often large amounts would need to be consumed to meet calcium requirements. “Often people will get some calcium from their diet and may need an extra supplement a day to meet the RDA. Always seek professional advice from your GP regarding calcium supplements
Vitamin D is essential for the absorption of calcium. Without it, this could affect the formation of healthy bones and teeth. Low levels of vitamin D have been linked to tuberculosis and osteomalacia in adults. Vitamin D is primarily produced by the action of UVB light on the skin, and you should get approximately 10-15 minutes a day of sunlight (depending on skin tone) during the summer months to enable the body to store it. However, in Ireland you can’t expect summer all year round! The Scientific Advisory Committee on Nutrition (UK) recommended that adults should have 10 micrograms (μg/d) of vitamin D a day in their diet (from food or supplements). While vitamin D can only be found in some foods such as fortified dairy products (fortified yoghurts or milk), oily fish and eggs, and fortified breakfast cereals, you should check individual food labels for vitamin D amounts (when labelled) as these may vary. Speak to your GP about vitamin D supplements if you think you’re not meeting your daily dietary requirements.
Regular exercise Women and men can help to prevent bone loss with regular exercising, in particular weight-bearing exercises which force you to work against gravity. These include weight training, walking, hiking, jogging and climbing stairs; however, this depends on your risk
Tasty and nutritious! Discover the flavours and nutrients in a pot of Yoplait’s Cal-in+ yoghurt Following a healthy diet is one way to help improve your bone strength. Eating dairy products will help you to get calcium; however, both calcium and vitamin D are needed for the maintenance of normal bones. This is because vitamin D helps the body absorb and use calcium. Calin+ is formulated specially for adults’ nutrient needs, providing 400mg of calcium, along with 5µg of vitamin D per pot. Thus one delicious pot of yoghurt can provide you with half the daily calcium requirement and 100 per cent of the vitamin D nutrient reference value! Available in a variety of flavours, including Strawberry and Peach, one pot of Cal-in+ is extremely versatile and can be enjoyed both on its own or in many other ways. After a hard day’s work or exercise session, mix it up with a fruit salad, include in a smoothie to enhance fruity flavours or use to top off your pancakes, added with fresh berries, chia seeds and cacao nibbles. of fracture, age and medical history. Be aware that over-exercising can be harmful for bones. The Irish Osteoporosis Society recommend that, in general, you should do 30 minutes of weight-bearing exercise a day. If you have osteoporosis or other health problems, consult with a doctor before engaging in new exercise routines. For more information on bone health, visit www.irishosteoporosis.ie.