Make Calcium Part of Your Everyday Diet

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Strong bones need ongoing care. While we often think about calcium when we’re young, it remains just as important later in life. As we age, our bones naturally become less dense, increasing the risk of fractures. Getting enough calcium each day is one way to help keep them as healthy as possible.

Dairy foods such as milk, yoghurt, and cheese are well-known sources of calcium, but they’re not the only options. Canned salmon or sardines with edible bones, calcium-fortified plant milks, tofu made with calcium, almonds, and leafy green vegetables can also contribute to your daily intake.

Rather than trying to eat a large amount of calcium in one meal, aim to include a calcium-rich food throughout the day. A bowl of yoghurt with breakfast, a slice of cheese on wholegrain crackers for lunch, or a glass of milk in the evening are simple ways to spread your intake across the day.

Vitamin D is another important part of the picture because it helps your body absorb calcium. Spending a little time outdoors, while following sun safety advice appropriate for your location and the season, can help maintain healthy vitamin D levels. Some people may also require supplements if recommended by their GP.

Weight-bearing activities such as walking, dancing, or gentle strength exercises also help support bone health. When good nutrition is combined with regular movement, you’re giving your bones the support they need to stay strong.

If you’ve been diagnosed with osteoporosis, have had a fracture after a minor fall, or avoid dairy because of an allergy or intolerance, speak with your GP or an accredited dietitian. They can help you work out whether you’re getting enough calcium and recommend the best approach for your individual needs.

Looking after your bones is an investment in your future. The choices you make at the dining table today can help support your strength, balance, and independence for years to come.