Keep your bones and joints healthy

Osteoporosis, or ‘brittle bones’, affects one in three women and one in five men during their lifetime.

For many people, the first they know about it is when they fracture a bone; the reason it’s commonly known as the silent disease.

Since there is no actual cure for osteoporosis, the most effective way to guard against it is to follow a diet that helps build strong bones throughout your life.

Here are some pointers on how to make sure you get enough of the right vitamins, minerals and nutrients to maintain healthy bone density:

• A good calcium intake while bones are still growing will help make your bones stronger, and help prevent fractures later in life. Dairy products are the best source of calcium, so aim to eat 3 servings from the dairy group everyday.
• Produced when the skin is exposed to sunlight, vitamin D is vital for the absorption of calcium. Most people obtain sufficient vitamin D to meet their needs in this way, but if you aren’t able to get out and about you may need to take a supplement
• Studies suggest that magnesium may have an important role to play in helping to keep our bones healthy. Good sources of magnesium include Brazil nuts, wholegrain cereals, sunflower and sesame seeds, bananas, pine nuts, cashew nuts and dark green leafy vegetables such as spinach.
• Research involving women who have a good intake of vitamin K have shown they have denser bones and fewer hip fractures. Foods rich in vitamin K include kale, broccoli and spinach.
• Excessive alcohol can damage oestoblasts, the cells that make new bone. So if you drink, make sure you stay within the safe guidelines.