For strong bones and active life

In childhood and adolescence, most of our bone growth and bone density occurs. Girls reach their maximum bone density by age 18. For boys, this occurs by age 20. In adulthood, it is important to maintain bone density and try to slow the rate of bone loss. As we grow older, our bodies lose bone density. After menopause, women are especially at risk for osteoporosis.

Choose calcium-rich foods like
Choose non-dairy sources of calcium as well, such as fortified soy and rice beverages, canned salmon with bones, leafy green vegetables, beans, nuts, seeds and fortified orange juice. Find out more about calcium-rich foods here.

Get enough vitamin D to keep your bones strong
To get enough vitamin D each day, Canada’s Food Guide recommends that everyone over 2 years of age drink 500 mL (2 cups) of milk or fortified soy beverage every day. If you are over the age of 50, Health Canada also recommends a vitamin D supplement of 400 IU every day.

Get enough nutrients to keep your bones strong
Potassium, vitamin K and magnesium help your body absorb and use calcium. Get these important nutrients by eating a variety of healthy foods like vegetables and fruit, legumes (beans, peas, lentils), nuts, seeds, whole grains and fish. Protein helps to build muscle, which helps keep bones strong. Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), nuts and seeds.

Stay active to keep your bones strong

Aim to be active for at least 150 minutes each week. Here are some ideas to help keep your bones strong. Try:

• Weight-bearing exercises like running, walking, hiking, low impact aerobics, dancing, tennis and golf.
• Resistance activities like lifting weights or push-ups to help build muscle, which keeps your bones strong.
• Stretching exercises like yoga and tai chi to help improve balance and coordination, which will lower your risk of falling and breaking bones.