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women's health week / Wednesday

Time to put your health in the frame

Can you believe we’re already halfway through this year’s Women’s Health Week? Today we’re inviting you to put your health in the frame; that is, the frame that supports your entire body – your bones.

Bone health is important for all women

Bone health is a top health concern for women in Australia. Some people think bones are rather boring, but in fact, your skeleton is alive with activity! Your bones are constantly changing throughout life – breaking down and rebuilding themselves, so that you end up with a brand new skeleton every 10 years. 

Added to all that, your bones have so many jobs; they move you, they protect precious organs such as your brain, heart and lungs, they help to make important blood cells – they even store minerals for the rest of your body.

As you can see, your bone health is crucial to your overall health. So here’s what you need to know…

Fast facts to get you thinking

  • By about the age of 30, your bone reaches its maximum density 
  • Skipping, jumping and climbing stairs are crucial for maintaining bone health, as is any activity that involves impact and weight-bearing
  • Sunshine is crucial to good bone health. It helps our bodies to produce vitamin D, which we need for bone health. 

Videos/Podcasts

The basics of bone health: learn about the three pillars

Podcast: Dr Helen Brown explains how to make effective long-term change in your life.


What can you do for stronger bones and a stronger you?

Calcium, vitamin D and exercise to build strong bones

Eat calcium-rich foods every day

Did you know that calcium is the major building block of your bones? Your body can’t make calcium on its own, so that’s why you need a steady supply of this important mineral from your diet to keep them strong.

What are the best sources of calcium? Time to browse the dairy aisle! Milk, fortified almond milk, cheese, yoghurt and other dairy products are your best bet for bone health.

Yoghurt for breakfast

Rethink sardines! Some people are put off by this ‘fishy’ little fish, but the fact that you can also eat their bones makes them a clear winner in the calcium stakes. Likewise for other bony oily fish, such as salmon, herring and mackerel. Jean Hailes naturopath Sandra Villella has created a delicious new sardine recipe that we think even the most fish-fussy among you will be tempted by.

Sardines in tin

What if you’re vegetarian, vegan or dairy-intolerant? Calcium is found in other foods such as broccoli, calcium-enriched tofu/tempeh, soy and almonds. It requires a bit more work to reach your required levels with these foods, but every bit helps.

How much calcium do you need? Your calcium needs change, depending on your age and life stage. 

  • 14-18 year old: 1300mg/day
  • 18-50 year old: 1000mg/day (includes pregnant and breastfeeding women)
  • 51+ year old: 1300mg/day

What does 1000mg of calcium look like? This chart from Osteoporosis Australia shows you how much calcium is in different serving sizes of everyday foods.

Keep calcium top of mind in midlife and beyond. When women go through menopause, the shifting hormone levels – particularly the drop in oestrogen – speeds up the rate of bone loss. That’s why osteoporosis affects three times as many women as men.

Get some sunshine in your life

Check out this map from Osteoporosis Australia for sun-safe exposure times, based on where you live, to ensure you get enough vitamin D. According to the Cancer Council, most people get enough vitamin D through regular incidental exposure to the sun. When the UV Index is 3 or above (such as during summer), most people maintain adequate vitamin D levels just by spending a few minutes outdoors on most days of the week.

 Your bones love to move!

Your bones love to move

The best form of physical activity for bone health is weight-bearing activity. What does weight-bearing mean? It’s where you’re using your body to work against gravity. Examples include tennis, dancing, skipping, boxing, push-ups and sit-ups, some types of yoga, and jogging. Although they’re great for other aspects of your health, swimming and walking are not weight-bearing activities.

What changes are you going to make today?

So how are you going to start boosting your bone health?

  • Do you need to keep tabs on your calcium intake?
  • Or do more weight-bearing physical activity?
  • How about just running on the spot for one minute every day?

Choose a few of the tips above that best suit you, your life and your needs. Start practising them this week and beyond, and you’ll be well on your way to stronger bones and a stronger you.  


Your booklet

Read more about bone health on the page below. Find out why women are more likely to get osteoporosis than men and some easy ways you can start looking after your bones right now.

 

Download booklet as PDF 


Facts


Skimp on sleep and your bones may pay the price.

Research increasingly shows a possible link between disrupted sleep and increased bone loss, thought to be because sleep is a crucial time for bone repair and rebuilding. So, take measures to ensure a regular good night’s rest.

Quit smoking for the sake of your skeleton.

Studies have shown that smoking takes a toll on bone health. The more you smoke and the longer you smoke for, the greater your risk of osteoporosis. But if you stop smoking, you can cut your risk of osteoporosis by half.

Today's recipe


Sardines on toast recipe

Sardines on toast
Get all the benefits of this nutrient-rich fish, but with the ‘fishy’ taste tamed by equally tasty ingredients.

Get the recipe

Jean Hailes kitchen


Visit the Jean Hailes kitchen

Visit the Jean Hailes Kitchen for delicious recipes with real health benefits.

Browse the recipes

Want more info on bone health?


Visit the Bone health webpages

The Jean Hailes website has lots more information on bone health and avoiding osteoporosis.

Read more

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