Give your bones A BOOST

Follow these expert-backed but simple ways to keep your skeleton strong

- TANYA PEAREY

Why worry?

'Bone is a living tissue that constantly regenerates,' says nutritionist Kate Arthur*. However, after the age of 30, there is more bone breakdown than formation, resulting in decreased density and strength. Menopause further accelerates bone loss due to hormonal fluctuations, leading to increased frailty?' So, it's important as we get older to be bone aware, to know how to protect and keep it strong, helping to prevent common conditions, such as osteoporosis, falls and hip fractures.

HAVE EGGS

'Eggs really do pack a nutritional punch, providing more than 10 different vitamins and minerals,' says nutritionist Dr Carrie Ruxton. These include bone-boosting vitamin D and protein. They're also great for building good muscle mass, which has a knock-on effect for stronger bones.

CUT BACK ON BOOZE

Too much alcohol increases your risk of the bone disease osteoporosis, so make sure you stick to the recommended limit and drink no more than 14 units a week, spread across three days or more. Avoid binge-drinking, which in the short-term increases your risk of falls and broken bones.

WEAK BONES?

If you've been diagnosed with osteoporosis, your doctor can prescribe medication to help strengthen your bones. For info and support, contact the Royal Osteoporosis Society charity: 0808 800 0035; theros.org.uk

Watch your weight

Being underweight raises your risk of weak bones, so try to keep within healthy weight guidelines. Your BMI (body mass index) is a good guide and you should aim to be within the 19-24 range. Calculate your BMI by measuring your height (in metres) and multiplying it by itself. Then measure your weight (in kilos) and divide this by the multiplied height number. Or visit nhs.uk and search for 'BMI calculator' to calculate yours online.

GET OUT IN THE SUN