15 Ways To Get Stronger Bones

These tips and tricks will keep your bones healthy – whatever your age

- Tanya Peary

Get gardening

Just 20 minutes a day outside is all you need to keep your vitamin D levels topped up. Sunshine on unprotected skin is the best way to get this vitamin, which your body uses to absorb calcium to make bones hard and strong. And the activity of gardening is great for keeping bones healthy. Just make sure you don’t burn.

Time to quit

It has been found that smoking weakens your bones. Research suggests that smokers are more likely to develop fragile bones and suffer from fractures – and take longer to heal after a fracture. For help quitting, use your local NHS Stop Smoking Service, 0300 123 104; nhs.uk/smokefree

Go easy on the wine

Excessive alcohol consumption raises your risk of osteoporosis, falls and fractures. Try to stay below the recommended limit of 14 units a week – with no more than three units in one day.

Take a supplement

Think you may not be getting enough of bone-strengthening vitamin D? The Department of Health recommends taking a 10 microgram supplement a day if you have limited sun exposure (if you live in a care home, for example, or cover your skin when outside), especially during October to March.

HAVE A BANANA

They’re rich in magnesium, which helps your body use calcium and vitamin D. Other good sources include green veg, nuts, fish and meat.

Vitamin D boosters