Healthy Bones At Every Age

So how much calcium do we actually need a day?

Like every nutrient, the amount of calcium you need a day largely depends on your age, gender and medical history.  Below are the calcium recommended daily amounts depending on your age/gender:

Children – over 4 years of age – 700-1000mg / day

Adolescents – 1300mg / day

Pregnancy/lactation – 1000mg/day

Pre-menopausal women and men under 70 years – 1000mg/day

Post-menopausal women and men over 70 years – 1300mg/day

What are the best ways to meet this recommended daily amount?

Did you know that low fat calcium products usually contain more calcium than full cream products? Low fat dairy milk, cheese and yoghurt are rich sources of calcium. These foods belong to the dairy food group – one of the five food groups recommended in the Australian Dietary Guidelines

Calcium can also be found in other foods, however meeting calcium needs without dairy foods can be challenging. For example, you would need to consume 32 brussels sprouts, 5 cups of cooked broccoli, 160g almonds or 5 cups of red beans to get the same amount of calcium as one 250ml glass of milk. I don’t know about you, but I don’t love brussel sprouts that much…

As a general rule, a minimum of 2-3 serves of milk, yoghurt or cheese is recommended daily

  • – 1 serve = 250ml milk
  • – 1 serve = 200g yoghurt
  • – 1 serve = 40g cheese

Tips for meeting your calcium requirements include:

  • – Include calcium rich foods daily, including low fat milk, yoghurt, cheese and canned fish with edible bones such as salmon and sardines
  • – Include calcium-rich foods in each of your meals and grab a smoothie or a latte in between meals
  • – Look for calcium fortified products
  • – If you are not meeting your calcium requirements, your dietitian may recommend that you commence calcium supplements.

What about Vitamin D?

Small amounts of Vitamin D can be absorbed through foods such as fortified milk, oily fish and eggs. If you are diagnosed with low Vitamin D levels via a blood test you maybe also recommended an oral supplement. Vitamin D levels are increased with sun exposure. For most people 15 minutes of sun exposure to arms, legs or face (without sunscreen) is adequate. To avoid increasing your risk of skin cancer avoid sunlight exposure between 11:00am and 3:00pm when UV rays is generally highest.

Will anything I eat be bad for my bone health?

1. Limit alcohol intake
Excessive alcohol consumption is associated with the development of osteoporosis. To reduce your risk, restrict alcohol intake to no more than two standard drinks on any one day. It is also recommended to include at least 2 alcohol free days per week.

2. Reduce caffeine intake
A large intake of caffeine (>200mg per day) has also been associated with an increased risk of osteoporosis. This is largely due to caffeine interfering with the absorption of calcium from food. Separate your caffeine intake from meals or snacks with significant calcium.

3. Avoid smoking
Evidence has shown that smokers have a lower bone density. If you currently smoke, discuss quitting with your doctor. If you have smoked in the past, it is important to optimise bone health in the future and advise your health professional that you may be at greater risk of developing osteoporosis.

Need personalised advice?

If you are unsure if you are meeting your calcium requirements, it is worthwhile checking in with a dietitian for tailored nutrition advice.

Please note that information provided in this article is general advice only. For individual advice, we recommend a consultation. I am seeing clients for Telehealth during stage 4, you can contact our team for more information 🙂



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Our Values

Our values are the basis of everything we do at Fitwise.

Excellence, Respect, Innovation and Fun – For our clients, for our team and for ourselves.

This is evident with the service we provide, the environment in which we provide it, the way in which we operate as a team and how we care for and value our clients, referral partners and ourselves; we live the Fitwise values every day.

Our culture is one where everyone feels supported, respected and safe. Our clients and our team, experience a leading-edge health environment where we remember to have fun along the way.

Our Story

In 2004, Gen McGlashan and Libby Oldfield founded Fitwise Physiotherapy. They first met in 1994.  Libby was Gen’s physio when she had her first child. Gen then worked for Libby for 10 years in Libby’s previous business, located at the Epworth Freemasons Maternity Unit in East Melbourne. They have been a team working together for a very long time!!

Libby and Gen have always had a passion for empowering women, by helping provide accurate evidence based information and treatment to help women live their best lives. Excellence in all that they do, practising and operating in an innovative way has always been their core. Fitwise was the first multi-practitioner practice providing Women’s Health physiotherapy consultations, exercise classes and clinical pilates in Melbourne.

Gen and Libby

In February 2005 Gen and Libby moved their one room practice to Albert St East Melbourne. They had expanded to 2 treatment rooms, an exercise studio and a pilates studio with a small team of physiotherapists and one receptionist. This was exciting as they wanted to be able to help more people and to grow their team – enabling their other passion: teaching and mentoring clinicians who also wanted to work within the Women’s, Men’s and Pelvic Health arena.

5 years later, they expanded their East Melbourne clinic and in 2015 opened their second clinic in Armadale.

Remedial Massage, Myotherapy and Dietetics have been an exciting addition in recent years, with Podiatry and Exercise Physiology being added in 2022.

Fitwise Physiotherapy | Armadale

The Fitwise team has now grown to include 18 amazing practitioners and 12 wonderful administrative team members and is still growing!

Libby and Gen have always loved providing a holistic service, treating a variety of conditions in consultations and providing exercise appropriate for different life stages. The community of clients that are part of the Fitwise family, (some who have been part of the journey from the very beginning – over 17 years ago), are the biggest reason they do what they do. For Gen and Libby, it is a privilege to be part of these wonderful people’s lives.