10 top tips for bone health


What are the best ways to keep our bones in the best shape possible? Our award-winning resident dietitian Azmina Govindji shares ten essential tips to keep in mind. 

1. Eat two to three daily servings of dairy foods. Low-fat types are still rich in calcium.

2. A serving of dairy could be 200 ml milk, a small pot of yogurt, or 30 g/matchbox-sized piece of cheese

3. If you don't eat dairy, choose calcium-fortified soya food or drinks.

4. Other good sources of calcium include canned sardines, leafy green vegetables, pulses, dried figs and bread.

5. Adequate vitamin D is also vital as it controls the body's use of calcium. Most comes from the action of some gentle sunlight on the skin and food sources include oily fish, eggs, cheese and fortified foods such as margarine and cereals. Daily supplements may be medically advised if your vitamin D levels are low.

6. Enjoy a varied diet to get the wide range of bone-healthy nutrients.

7. Include at least five portions of fruit and veg daily.

8. Be as active as possible

9. Stop smoking

10. Keep to wise alcohol limits.



Video provided with kind permission from the charity Horder Healthcare.


Azmina Govindji
is Patient's award-winning resident dietitian. She comes with a background in diabetes, having worked as Chief Dietitian to Diabetes UK from 1987 to 1995. She was a member of the British Dietetic Association (BDA) Executive Council and Chair of the BDA Public Relations Committee from 2001-2004, and is still a renowned BDA spokesperson. But you may be more familiar with her work on TV and radio - she's appeared regularly on This Morning, The Wright Stuff and The One Show. Azmina is also a best-selling author and co-founder of the award-winning RDUK twitter chats.

Azmina is a mum of two and understands the pressures of family life. She runs her own nutrition consultancy at Azmina Nutrition, and offers advice to the food industry, the media, patients, nurseries, and health organisations. In her spare time she loves to entertain friends and travel. Tweet with her on @AzminaNutrition.