Osteoporosis is a condition where bones become weaker and more likely to break. While calcium is a key part of building strong bones, it’s only one piece of the puzzle. Protein, regular exercise, and getting enough energy each day also play crucial roles in protecting your bone health.
Calcium: The Foundation of Bone Strength
Calcium keeps bones dense and resilient. Most adults need around 1,000–1,300 mg per day. Dairy foods like milk, yoghurt, and cheese are rich sources, but calcium is also found in fortified plant milks, tofu set with calcium, almonds, and leafy greens. Spreading calcium‑rich foods across the day helps your body absorb it better.
Protein: The Overlooked Bone Builder
Protein is essential for more than just muscles. Your bones have a protein structure that calcium attaches to, so eating enough protein supports bone repair and strength. Aim for a protein source at each meal – such as eggs, dairy, lean meats, legumes, nuts, or tofu.
Exercise: Use Your Bones to Strengthen Them
Weight‑bearing and resistance exercises stimulate bone growth. Walking, stair climbing, dancing, and strength training all help maintain bone density. Even small, consistent increases in movement can make a meaningful difference.
Adequate Energy: Fuel for Healthy Bones
Eating too little can weaken bones over time. When your body doesn’t get enough energy, important hormones that support bone health decrease. Regular, balanced meals provide the fuel your body needs to maintain strong bones.
Supporting your bones is a whole‑body effort. By combining calcium, protein, exercise, and adequate energy, you can strengthen your bones at any age. For personalised nutrition guidance, speak
to our dietitians at Pro Nutrition SA – we’re here to help you build better bone health for life.
Pro Nutrition SA offers appointments at convenient clinic locations, including Beverley, Kidman Park, Mitcham, Henley Beach, Norwood, Aldinga, Dover Gardens, Stirling, and now Glenelg.