It’s what we do from our forties onwards that protects our bones and ensures they remain strong into our seventies and beyond, writes Tania Flack.

All women over the age of 40 should to be aware of bone health; ultimately it is easier to maintain strong bones than it is to correct osteopenia or osteoporosis.

Often seen as a condition that only affects elderly women, it’s what we do from our forties onwards that protects our bones in our seventies and beyond.

Bone density declines, along with oestrogen, as we age; however you can significantly slow this process and protect your bones through diet and exercise.

What you can do

Weight-bearing exercise is essential, plus regular walking (45 minutes, four times a week), lifting weights in the gym, and generally being physically active.

A high calcium intake is important, and while dairy is a good source it doesn’t suit everyone, other calcium rich foods include fish with edible bones (e.g. sardines, tinned salmon), almonds, sesame seeds, Brazil nuts, sunflower seeds, egg yolks, seafood, and spinach.

Ensuring healthy vitamin D levels is essential. Daily exposure to sunlight helps, as will foods like fish, seafood and egg yolks. Vitamin D levels should be monitored at your annual check-up, and supplement where necessary.

If you have a family history of osteoporosis, see your health practitioner for a bone health plan.