Bone health is depended on good nutrition, exercise and healthy lifestyle as well as genetic factors and amount of exposure to sunlight.
Bone size and strength is continually developed from birth until we reach our early 30s. However, the important thing to remember is that:
• Bones are living tissues in your body – that means that bones are constantly renewing themselves by losing old calcium and replacing it with new calcium.
• Approximately 90% of bone strength is achieved by around the age of 18 years. Therefore, it is fundamental that a good diet and lifestyle is followed in our early years.
• Bone growth is greatest in childhood and teenage years when there are growth spurts.

Calcium Facts:
• In adulthood, we naturally begin to lose more calcium from our bones than we can replace – and that means bones begin to lose strength. Therefore, the more calcium bone strength we can develop during childhood and adolescence that is in the bones when loss begins, the less likely it is that bones will become fragile and fracture easily the better reserves we have for adulthood and future bone health
• Calcium and other minerals are essential for strong bones.
• Calcium is the most abundant mineral in the human body – and 99% of it is found in your bones!
• Your body cannot make calcium – therefore, your skeleton relies on you eating enough calcium.

Main factors to consider for good bone health – diet is of major importance – but to fully optimise bone health:
• Eat plenty of calcium foods. Calcium is found in many foods:

• Dairy – milk, cheese, yogurt
• Oily fish with soft edible bones (e.g. sardines/pilchards)
• Fortified soya milk alternatives
• Tofu
• Nuts such as almonds and brazil nuts
• Sesame seeds
• Dried figs
• Okra
• Kale

A really easy way to ensure calcium needs are being met, is by having 3 dairy portions every day e.g. glass of milk, matchbox size cheddar type cheese (even less for babies and young children) and a small pot of yogurt. 2 x50g pots or a 100g pot of Petits Filous fromage frais can count as one of your three dairy portions.

• Vitamin D – known as the sunshine vitamin as the body can make it from the action of the sun’s rays on our skin through the months of April and September – however, it is important that we include some vitamin D in our diet and especially ensure children under the age of 5 years should be taking their vitamin D containing vitamin drops – please ask your health visitor.
• Get physical – weight bearing exercise is fundamental to help maximise bone strength. Things like, running (and any sport which includes running around), skipping, dancing, tennis, playing football should be encouraged at least twice a week.
• Healthy body weight

Breast milk and infant formula are rich in calcium. As children grow, it is equally important that their balanced diet contains enough calcium. Calcium foods include:

• Milk, cheese, yogurt and petits filous fromage frais
• Dishes made with dairy e.g. custard, cauliflower cheese, quiche.
• Oily fish with soft edible bones
• Calcium fortified soya milks
• Calcium fortified soya yogurt/dessert alternatives
• Some nuts – like almonds, brazil nuts, hazelnuts
• Sesame seeds
• Dried figs
• Okra
• Kale