Celebrate Healthy Bones Week annually in August

This year Healthy Bones Action Week runs from August 3 to 9. It’s an annual initiative from Australian Dairy that encourages Australians to take simple, everyday steps to protect their bone health. Bones stop growing about age 18, but peak bone density isn’t reached until your late 20s. After that, the focus shifts to maintaining the bone strength you’ve built. That’s why a calcium-rich diet, combined with regular exercise and adequate vitamin D, is important throughout life to help reduce the risk of osteoporosis and fractures as we age.

Three ways to support healthy bones

1. Enjoy calcium-rich dairy foods

Milk, cheese and yoghurt aren’t just everyday favourites, they’re naturally rich in calcium and provide high-quality protein, two nutrients that play an important role in building and maintaining strong bones and muscles.

2. Get moving with weight-bearing exercise

Supporting bone health doesn’t have to mean spending hours in the gym. Everyday weight-bearing activities like walking, gardening, dancing or playing sport all help keep bones strong. The best exercise is one you enjoy and can stick with, so find something you like that gets you moving.

3. Get safe sun exposure

Vitamin D helps your body absorb calcium, making it essential for healthy bones. The amount of sun exposure needed varies depending on where you live, the time of year, your skin type and how much skin is exposed. According to Healthy Bones Australia, it’s important to balance getting enough sun for vitamin D with appropriate sun protection.

Learn more at Healthy Bones Australia.

Take the Healthy Bones Action Week challenge

Looking for an easy way to support your bone health? The 7 Ways in 7 Days: Dairy Serves Challenge encourages Australians to enjoy their recommended dairy serves each day through seven simple, practical ideas, from boosting your breakfast to adding dairy to lunch or dessert. The goal is to build healthy habits that last well beyond Healthy Bones Action Week.

Way 1 Breakfast Boost: Add a dairy serve to your morning routine.

• Stir yoghurt into your oats for extra creaminess
• Throw shredded cheese into your scrambled eggs
• Swap out water for milk in your smoothie

Way 2: Snack Smarter: An easy dairy serve between meals.

• Spread ricotta on toast with honey, lemon zest and fresh thyme
• Grab a bottle of choccy milk
• Have some cheddar cheese and vegemite on wholegrain biscuits

Way 3: Subtle Add-In: Add dairy to a meal where it’s not the star.

• Enjoy fluffy pancakes by mixing ricotta through the batter
• Add yoghurt to your soup for a creamy finish
• Crumble Feta cheese over your salad

Way 4: Mix it up: Try a dairy food you don’t usually eat, or have never had!

• An interesting yoghurt flavour you’ve never tried
• Add halloumi instead of cheddar cheese to your lunch wrap or sandwich
• Drink some “cream on top” milk

Way 5: Lunch Lift-Up: Add a dairy serve to your midday meal.

• Warm up with a melty and delicious cheese toastie
• Mix through ricotta or Feta in your salad
• Add yoghurt into your soup for a creamy finish

Way 6: Coffee Upgrade: Add milk to your hot drink today.

• Go for a latte instead of a long black
• Feel cosy with a hot chocolate
• Only like black tea? Enjoy some yoghurt on the side while you drink your morning cuppa!

Way 7: Sweet Serve: Enjoy dairy in or with dessert.

• Have a yoghurt bowl with fruits, nuts and a honey drizzle
• Try a bowl of custard or rice pudding
• Warm up milk with cinnamon – or go for a classic hot chocolate!

Read more: Dairy Australia