Health All about bone health Keeping your bones strong can help prevent problems as you get older Good bone health is important at every age and stage of life, but especially as you get older. Keeping your bones strong can mean youre less likely to break them if you have a fall. In recent years, nutritional deficiencies and a lack of exercise have led to a rise in bone problems in the UK, in both adults and children. And many people dont even realise theyre at risk. istock.com / Philartphace Words: Victoria Goldman Young bones Your bones are strongest in your teens and early 20s you gradually start losing bone from around the age of 35. You need calcium to strengthen your bones, and you need vitamin D to absorb it properly. If you dont get enough, it can cause soft bones and bone pain rickets in children and osteomalacia in adults. Adult bones More than three million adults in the UK have osteoporosis (weak bones). It doesnt always cause symptoms, so many people only realise they have it when they unexpectedly break a bone after a small fall. Lots of things increase your risk, including family history, certain medicines (such as corticosteroids), rheumatoid arthritis, being very underweight or overweight, smoking, and drinking lots of alcohol. Women are more at risk than men oestrogen is essential for healthy bones, so when levels fall at the menopause, bone density can also drop. Boost your bone health 1. Take a daily vitamin D supplement Your skin makes vitamin D when its exposed to sunlight, but most people in the UK dont get enough sun. Vitamin D is found in some foods, such as oily fish, red meat and eggs, but its hard to get enough from your diet alone. The Department of Health recommends that people who arent exposed to the sun often should take vitamin D supplements. See more in our feature on page 11. 2. Get plenty of calcium Most adults need 700mg of calcium every day, which is approximately 200ml milk, 125g plain yoghurt and 40g Cheddar cheese. If youre not getting enough calcium in your diet, your doctor may recommend a supplement. 3. Keep active Weight-bearing exercise (when youre standing up) strengthens your bones. Seated exercises can help with leg strengthening or posture. Katie Knapton, founder at Physio Fast Online, says walking is the best choice. Stand up/sit down exercises on a chair are also good, while tai chi can help with balance to prevent falls. You need calcium to strengthen your bones, and you need vitamin D to absorb it properly