Stronger bones for a stronger you

Healthy Bones Action Week encourages women of all ages to protect their bones for a stronger future.

“Your bones are like bank accounts,” says Dr Roxanne Portolesi, Nutrition Science Manager from Dairy Australia. “The more you invest in them by incorporating calcium-rich dairy foods in your snacks and meals, the more resilient your bones are.”

Healthy Bones Action Week, now in its 20th year, is the perfect reminder for women of all ages that osteoporosis is preventable – and it starts with taking active steps to protect your bones today.

Three steps to stronger bones

1. Increase daily serves of calcium through milk, yoghurt or cheese.

2. Go for a walk or commit to some new form of regular exercise.

3. Spend time outdoors to get more vitamin D.

Why healthy bones?

Two in three Australians over the age of 50 currently have osteoporosis or osteopenia, and it is predicted that by 2022, 6.2 million Australians will be affected. Brittle bones mean that minor bumps and falls can result in serious fractures, which can lead to chronic pain, disability and loss of independence.

Dairy Australia says that nine out of 10 women aged 19-49 years do not consume enough calcium-rich dairy foods to keep their bones healthy.

“There are many healthy and delicious ways of adding more dairy into your day – an easy way is to start and end your day with dairy,” Dr Portolesi says. “Strong bones help keep women active and healthy through all of life’s stages.”

Visit healthybones.com.au for more information and calcium-rich recipe ideas.

How much calcium do you need? Check out our guide to the Australian Dietary Guidelines for more help planning a balanced diet.

Recommended reading - Sleeping well

Community

4 steps to a better night’s sleep

We all know how frustrating a sleepless night can be. Enjoy some rest with these simple steps.

Read more
Community

4 tools to track your sleep

How well are you really sleeping? Find out with one of these handy sleep monitors.

Read more
Experts

5 expert tips for better sleep

Sleep expert John Toomey shares how to get a restful night’s sleep – every night.

Read more
Lifestyle

5 reasons to work on your sleep

From weight management to happiness - here’s a handful of reasons you should work on your sleep.

Read more
Experts

5 ways to sleep better tonight

Dying for slumbering solutions? Follow these specialist tips for obtaining elusive better sleep.

Read more
Lifestyle

6 steps to better sleep

43% of Gen Y are concerned with a lack of sleep. Here’s 6 easy ways to improve your slumber.

Read more
Guides

6 ways to sleep better tonight

Get a good night’s rest with these tips.

Read more
Advice

10 best mental health apps

Top apps for managing anxiety, boosting your mood and checking in with your mental wellbeing.

Read more
In Brief

Australians spend more time in front of screens than sleeping

Medibank study finds we average 9 hours a day staring at screens: how’s it impacting our health?

Read more
In Brief

Bad night’s sleep? Take two power naps

Send this study your boss's way. Two half-hour naps a day may improve workplace productivity.

Read more
In Brief

Cleaning your brain while you sleep

Sweep away your mental mess with some quality shut-eye.

Read more
Experts

How tryptophan helps you sleep better

This nutrient can lull you into a deeper, more restful sleep.

Read more
Community

Natural light and sleep

What role does light – natural and artificial – play in our natural sleeping patterns?

Read more
In Brief

Later school starts could help sleepy teenagers

Sleep scientists suggest the importance of later starts to allow for teenager’s changing body clocks

Read more
Experts

Sleep better: 6 ways to improve your slumber

From heart disease to diabetes; Dr Cheng explains how sleep deprivation affects you.

Read more
Experts

Sleep is the best medicine

Getting enough sleep? This World Sleep Day make a commitment to your wellbeing with deeper slumber.

Read more
Guides

Sleep more, play better

How sleeping can improve your sports and exercise performance.

Read more
Community

Sleep outs inspired by nature

These beautiful travel accommodation ideas take their lead from the great outdoors.

Read more
Community

Sleep trivia

Nine facts you might not know about sleep.

Read more
Experts

Sleep well, be well

Of all the things to sacrifice in the interest of saving time, don’t let sleep become one of them.

Read more
Community

Support for sleeping on your side

The Side Sleeper Pro pillow encourages natural alignment of your neck and back while you snooze.

Read more
Advice

The 7 best sleep apps

Tired of counting sheep and losing sleep? Here’s 7 apps to find that deep rest you’re dreaming of.

Read more
In Brief

The cost of sleep troubles

Need another reason to sleep? Sleep deprivation is costing Australia $5.1 billion annually.

Read more
Community

The history of sleep

We love getting eight hours - but it hasn't always been that way. Take a look at slumber traditions.

Read more
Experts

The restorative power of sleep

Key ways to improve the quality of slumber: from weight management to the perfect sleep environment.

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.