5 Ways to Better Bone Health

5 Ways to Better Bone Health

Posted by Mike Pukanic on

The first time I fell off my bike I was 8-years old, so picking myself up off the ground was pretty easy! All of us have fallen over a few times our lifetime – and thanks to our bones, we’ve been able to get back up again.  Natures maze of carefully connected bones keeps us on our feet and holds us together for our entire lifetime.

Considering the strength and endurance our bones expend for us, it should come as no surprise, that as we get older our bones get tired, weak and brittle.  As the density of our bones decreases; our risk of bone breaks and fractures increases.  That means, even the slightest fall or trip can result in a trip to the hospital and let’s face it, no one wants that.

The good news is you can off-set the effects of bone density deterioration, also known as osteoporosis by adopting these


5 simple steps for healthy bones:

1. Add Calcium Rich Foods to your diet

Osteoporosis Australia recommends between 1000-1300mg of calcium per day.  Get your dose from good Australian cheese, yoghurt, milk.  If dairy isn’t your thing, try green leafy vegetables, tofu, nuts & beans.

2. Get your Daily Vitamin D

Vitamin D is a key player in promoting bone health and most importantly it is available in abundance in our country! As little as 10 minutes of sunshine a day will ignite your body’s supply of Vitamin D.  Remember to be sun-smart when enjoying the sun!

3. Exercise for Strength

Aim for at least 30-minutes on most days of the week.  Try to focus on muscle strengthening work; or exercise that promotes balance like Yoga or Pilates.  Before you begin any exercise regimen, check with your health professional.

4. Add some Minerals 

Magnesium is an important mineral that helps your body absorb calcium and maintain bone density.  It is recommended that we aim for 300-500mg every day.  Foods high in magnesium include brown rice, buckwheat and corn.

5. Z is for Zinc

Zinc is essential for bones.  It is recommended that we aim for 30mg in our daily food intake. Foods that are high in zinc include: brazil nuts, oysters and pumpkin seeds.


While it is important for both men and women to keep a close eye on their bone health, it is women who are at the greatest risk of osteoporosis.  After menopause, the body produces less oestrogen and this, has an adverse effect on bone density.  It is possible to lose up to 10% of bone density within 5 years of menopause, according to the Australasian Menopausal Society.

Osteoporosis is just one of the many side-effects of menopause.  In an effort to shake off these very real and distressing symptoms, many women turn to HRT (Hormone Replacement Therapy).  However, recent clinical studies have confirmed that long-term use of HRT may be associated with cardio-vascular disorders and breast cancers; making this option a risky choice.

Far less contentious are the many options now available through herbal medicines, vitamins or alternative therapies as a way to manage the many unwanted side-effects that come hand-in-hand with menopause.

One supplement to consider for menopause symptoms is our Fontanella Menopause Formula.  We cultivate the highest-grade Black Cohosh, a natural herb that has been used for centuries to moderate oestrogen levels, add in Panax Ginseng, a renowned Korean herb know to reduce mood swings, Vitamin E, a powerful antioxidant and Sage Extract which relives hot flushes and bleeding irregularities to create a powerful, one a day supplement that acts to balance hormones, moods and body temperature.

At Fontanella we harvest nature’s potent ingredients and combine them with scientific know-how to create wellness supplements that work. We create every single Fontanella supplement in Australia with integrity and a commitment to quality. 

To get a good indication of your own bone health, ask your health care professional for a bone mineral density scan.