{"id":22450,"date":"2026-07-13T08:28:19","date_gmt":"2026-07-13T06:28:19","guid":{"rendered":"https:\/\/getitmagazine.co.za\/?p=22913"},"modified":"2026-07-13T11:19:41","modified_gmt":"2026-07-13T09:19:41","slug":"the-daily-habits-your-bones-will-thank-you-for","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/joburg-north\/blog\/2026\/07\/13\/the-daily-habits-your-bones-will-thank-you-for\/","title":{"rendered":"The daily habits your bones will thank you for"},"content":{"rendered":"

We build, maintain and preserve the health of our bones throughout our lifetime. <\/strong><\/h4>\n

Bone health is shaped by the daily choices we make about nutrition, physical activity and lifestyle – from childhood right through to older age. Strong bones are one of the most crucial foundations for healthy ageing, impacting on long-term mobility and independence.<\/p>\n

According to Maretha Vermaak, Registered Dietitian at Rediscover Dairy<\/a>, nutrition is foundational for lifelong bone health. She says, \u201cIt\u2019s important to consider that bones are living tissue that, like muscles and skin, change according to life stage and lifestyle habits. What we eat, how active we are and even exposure to sunlight all play an important role in helping bones stay strong over time.\u201d<\/p>\n

\"\"<\/p>\n

Consuming dairy foods every day
\n<\/em><\/strong>Calcium is essential for the development and maintenance of healthy bones, and dairy foods are one of the most effective and accessible ways to help meet daily calcium needs. Milk, maas, yoghurt and cheese naturally provide calcium in a form the body can absorb and use efficiently.<\/p>\n

But dairy offers more than calcium alone. The dairy matrix, the unique combination of nutrients naturally found in dairy foods, also delivers protein, phosphorus, magnesium and other nutrients that work together to support bone development and maintenance.<\/p>\n

Children between the ages of 4 and 8 years require around 1 000mg of calcium per day, while teenagers need even more, around 1 300 mg, because 9 to 19 years are our peak bone-building years. Most adults require around 1 000mg of calcium daily, increasing to approximately 1 200mg per day for older adults when one density begins to decline.<\/p>\n

International dietary guidelines consistently recommend two to three servings of dairy foods per day as part of a balanced diet.<\/p>\n

Simple daily servings may include:<\/p>\n