Health & Wellness Over 50s Lifestyle

Dairy Australia’s Healthy Bones Action Week

August 25, 2023

HAPPY FRIDAY! @everyone

IT’s HEALTHY BONES ACTION WEEK!

How strong are your bones?

As we age, especially during and post menopause our bones can become brittle. We need to keep our bones strong to reduce the risk of Osteoporosis and also to prevent breaking bones if we fall.

I’m sharing three tips to maintaining strong bones and muscles

1. Weight bearing exercises & Strength training

A daily brisk walk, jog, dancing, aerobics

Combine with 2 – 3 Strength Sessions per week to maintain muscle mass. Check out Peta Gillian Strong Healthy Women for their online programs. (Facebook group: https://www.facebook.com/groups/womenover50getactiveandhealthy)

2. Incorporate enough calcium in your diet

Dairy products such as milk, cheese, yogurt plus spinach, kale, chia seeds and almonds. Spread your calcium throughout the day. Have a dollop of yogurt on your oats, make a smoothie with milk, eat sardines and salmon especially the bones and have some cheese in your salad.

3. Get your daily dose of Sunshine for Vitamin D. Vitamin D helps calcium absorption.

Dairy Australia has loads of information so check out their website:

https://www.dairy.com.au/our-programs/healthy-bones-action-week

What are you doing today to maintain bone & muscle strength? I’d love you to share with me. Let’s inspire each other.

Remember to Live Well, Enjoy Life and most of all be a Woman living life your way.

Take care

Sue Loncaric

Women Living Well After 50

Living Life Your Way
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12 Comments

  • Reply marsha57 August 25, 2023 at 13:08

    Thanks for all of these good tips, Sue! I got the all clear from my doctor so I need to get those weights out and start working my muscles.

    https://marshainthemiddle.com/

    • Reply Sue Loncaric August 26, 2023 at 10:34

      Oh that’s great news, Marsha now you can start working your muscles. Take care and enjoy xx

  • Reply Susanne August 25, 2023 at 18:17

    That is great that there is a healthy bones action week!
    As you know I was recently diagnosed with osteoporosis and I want to scream to the world (even to doctors, because screenings don’t happen early enough!) that this is a condition that can hit at any age, depending on other medical conditions such as coeliac disease, IBD, and autoimmune conditions that require steroid treatment, to name a few.
    When I was diagnosed I had already changed my diet to add extra protein for muscle building and to generally eat healthier. The only things I’ve done now is to choose kale instead of, or mixed with, other salad leaves, add bits of cheese with my lunch or as snack, add vitamin D, and some calcium supplement depending on what I get in my diet that day. I also take some other supplements that may be helpful for bone building.
    Everyone in the northern hemisphere needs a vitamin D supplement at the very least in the winter! The sun we get up here simply isn’t enough especially during the winter months, and where I live, perhaps not even in the summer.
    I can highly recommend whey protein. It’s packed with calcium, plus our bones need extra protein too! The protein drink (smoothie with berries, whey and fortified milk) I take on my training days (and will try to remember taking one daily) gives me about 500 mg of calcium! That’s the same amount as in the supplement commonly prescribed by doctors.
    Obviously I’m continuing to lift weights (my trainer is giving me a nice heavy program now!) and can’t wait to get out for brisk walks again.

    • Reply Sue Loncaric August 26, 2023 at 10:35

      Hi Susanne you’ve provided some great information here and I’ve just switched to Whey protein as well. At least living in Queensland we have sunshine year round so no excuse for low vitamin D levels. Thanks for you indepth comment and appreciate you taking the time to write it. Have a great week. x

  • Reply Retirement Reflections August 26, 2023 at 09:09

    These are excellent reminders, Sue. Thank you!!

    • Reply Sue Loncaric August 26, 2023 at 10:29

      Thank you, Donna. Your hiking and other exercise helps keep your bones strong. x

  • Reply Debbie August 27, 2023 at 20:13

    Thanks Sue, healthy bones are vital to us as we age. I’m enjoying some new activities which include weights and keeping uyp with my riding and walks, so hopefully it all helps.

    • Reply Sue Loncaric August 30, 2023 at 13:25

      Hi Deb, you are certainly looking after your bones with the new activities you are doing. As you say, it all helps. x

  • Reply Bernie August 28, 2023 at 15:19

    My mom has severe osteoporosis so I know that I must stay diligent. I do pay a lot of attention to diet and I had been doing a weight routine x 2 years until I broke my ribs. I feel like I finally turned the corner with those and am hoping to start up again in Sept. I love biking and swimming but they can’t be the only things I do because they are non weight bearing. I would have to agree with Susanne above, us northern hemisphere folks need Vit D in the winter. Take care and thanks for the educational post. I am now off to explore the link to Peta’s session and see what time that would be here in Canada. Bernie

    • Reply Sue Loncaric August 30, 2023 at 13:31

      Hi Bernie, I’m sorry you broke your ribs but you certainly have what it takes to get back to weight routine. Your biking and swimming will also help in addition. Where I live in Qld it is sunny most of the year. We get plenty of Vitamin D but likewise we have one of the hightest skin cancer/melonoma rates in the world. Take care x

      • Reply Bernie August 30, 2023 at 14:00

        I feel like I have turned the corner and plan to start my routine again at the beginning of September. But then again I hurt my ribs while I was sleeping — I just can’t figure out how to prevent that. Thanks for having faith that I can get back into it again. I definitely need that faith and am super glad to have a very close friend who is a fitness guru. Like you she did her training for it later in life but she’s my HERO! Bernie

        • Reply Sue Loncaric August 30, 2023 at 14:11

          You will get there, you just need to give it time and not rush back into everything. Take care x

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