Dairy and bone health: why women over 50 need to pay attention to calcium
Most women know calcium is important for strong bones, but new research from Dairy Australia has revealed a surprising gap between what we know and what we actually eat.
Almost nine in ten Australian women over 50 know dairy is good for their bones, yet Dairy Australia reports that only 6% of Australian women over 50 are consuming their recommended daily serves of dairy.
That matters because our bone health becomes increasingly important as we get older, particularly during and after menopause.
Osteoporosis is often called a silent disease because bone loss can happen without obvious symptoms. You can't feel your bones becoming weaker, and for some women the first sign that something is wrong may be a fracture.
The good news is that there are practical things we can do to support our bones as we age, and nutrition, exercise and vitamin D all play important roles.
Why bone health becomes so important after menopause
Bone is living tissue. Throughout our lives, old bone is continually broken down and replaced with new bone.
However, our ability to maintain bone changes with age.
Menopause is a particularly important time because falling oestrogen levels can accelerate bone loss. Oestrogen has a protective effect on bone, so as levels decline during and after menopause, women become more vulnerable to declining bone density, osteoporosis and fractures.
This is one of the reasons women need to think about bone health as part of their overall approach to healthy ageing, just as we think about maintaining muscle, cardiovascular health and metabolic health.
It is also why calcium requirements increase for women as they get older.
How much dairy should women over 50 have?
The Australian Dietary Guidelines recommend 2.5 serves of milk, yoghurt, cheese and alternatives each day for women aged 19 to 50.
From age 51, that recommendation increases to four serves per day.
So what counts as one serve?
A standard dairy serve can be:
1 cup or 250ml of milk
200g of yoghurt
40g of hard cheese, which is approximately two slices
The important thing to remember is that dairy doesn't have to mean sitting down and drinking four glasses of milk every day.
Dairy can be incorporated into meals and snacks throughout the day, and you may already be getting more than you realise.
Why dairy is so valuable for women as we age
One of the biggest reasons dairy is associated with bone health is its calcium content.
Calcium is a major structural component of our bones and teeth. Our body also needs calcium for functions including normal muscle and nerve function.
When calcium intake is inadequate, the body still needs to maintain calcium levels in the blood for these essential functions. Bone acts as the body's calcium reservoir, which is why getting enough calcium through our diet over the long term matters.
For women over 50, the recommended dietary intake for calcium is 1,300mg per day.
But calcium isn't the only reason foods such as milk, yoghurt and cheese can be useful as we age.
They also provide protein.
Strong bones and strong muscles go together
When we talk about healthy ageing, we need to think about muscle and bone together.
Maintaining muscle strength can help us stay active, support mobility and physical function, and reduce the risk of falls.
Dairy provides high-quality protein as well as calcium, which means foods such as milk, yoghurt and cheese can contribute to both muscle and bone health.
This is especially relevant for women in their 40s, 50s, 60s and beyond, when preserving lean muscle becomes increasingly important.
At Zing Wellbeing, we talk a lot about protein and strength training for women as they age, but bone health deserves to be part of that conversation too.
We don't just want to live longer. We want to remain strong, active, mobile and independent as we get older.
We also have our osteopenia and osteoporosis meal plan to follow too and you can get this and over 100+ meal plans in the Zing Wellbeing app
The worrying gap between knowing and doing
New research released by Dairy Australia, found that 89% of Australian women over 50 agree dairy is good for their bones, while 90% recognise dairy as a rich source of calcium.
An incredible 98% already keep foods such as milk, yoghurt and cheese in their fridge.
Yet only 6% are consuming the recommended four daily serves.
That tells us the problem isn't necessarily that women don't understand that calcium matters.
Many of us simply may not realise how much we actually need.
This is particularly important because osteoporosis is projected to affect 7.7 million Australians aged over 50 by 2033.
How to get four serves of dairy a day
Four serves can sound like a lot until you start looking at how easily dairy can fit into meals you are already eating.
For example, a day could include:
Breakfast: yoghurt with berries, nuts and seeds
Morning: milk in a latte or coffee
Lunch: cheese in a wholegrain sandwich, wrap or salad
Afternoon or evening: milk and yoghurt blended into a smoothie
You could also add ricotta to toast, crumble feta over a salad, stir yoghurt through oats, add milk to smoothies or use yoghurt as the base for dressings and sauces.
The aim isn't to completely change the way you eat. It is to look at what you're already doing and see where you can make simple additions.
Don't forget vitamin D
Calcium is only one part of the bone-health equation.
Vitamin D helps our body absorb calcium and is therefore essential for healthy bones.
Our bodies can produce vitamin D when our skin is exposed to sunlight, although the amount of sun exposure required varies depending on factors including where you live, the season, skin type and how much skin is exposed.
Some people can also be at greater risk of vitamin D deficiency.
This is why bone health isn't about one nutrient or one food. It is about creating a combination of healthy habits that support your bones over time.
Exercise is one of the best things you can do for your bones
Your bones respond to physical load.
Weight-bearing activities put stress through the bones and encourage them to maintain their strength. These can include walking, jogging, dancing and other activities where you're supporting your own body weight.
Resistance and strength training are also particularly valuable because they help maintain muscle while placing load on the skeleton.
And you don't necessarily need an intense gym program.
Walking the dog, gardening, dancing and regular strength exercises can all form part of an active lifestyle that supports bone health.
For women over 40 and 50, strength training has benefits far beyond appearance. It's about building a body that remains strong and capable for decades to come.
What if you don't eat dairy?
Dairy is a convenient source of calcium and protein, but women who don't consume dairy can still get calcium through other foods.
Some calcium-fortified plant milks can contribute significant amounts of calcium, but it is important to check the label because calcium content can vary considerably between products.
Other foods that can provide calcium include calcium-set tofu, sardines and canned salmon eaten with the bones, as well as some nuts, seeds and green vegetables.
It's also important to remember that dairy foods provide more than just calcium. Milk, cheese and yoghurt contain a unique package of more than 10 essential nutrients, which support bone health, muscle function, energy production, the immune system and overall health.
If you avoid dairy because of an allergy, intolerance or dietary preference, it can be worth paying closer attention to your overall calcium intake.
If you’re concerned you’re not getting enough or you're unsure how to include dairy foods in your diet, speak with a dietitian or healthcare professional for personalised advice on incorporating dairy and ensuring you're meeting your calcium and other important nutrient needs.
Three things you can do for your bones today
Healthy Bones Action Week, running from 3 to 9 August, is encouraging Australians to focus on three simple habits:
Eat calcium-rich foods such as milk, cheese and yoghurt regularly and check whether you're meeting the recommended number of daily serves for your age.
Some calcium-fortified plant milks can contribute significant amounts of calcium, but it is important to check the label because calcium content can vary considerably between products.
Other foods that can provide calcium include calcium-set tofu, sardines and canned salmon eaten with the bones, as well as some nuts, seeds and green vegetables.
If you avoid dairy because of an allergy, intolerance or dietary preference, it can be worth paying closer attention to your overall calcium intake and speaking with a dietitian or healthcare professional if you're concerned you're not getting enough.
Three things you can do for your bones today
Healthy Bones Action Week, running from 3 to 9 August, is encouraging Australians to focus on three simple habits:
Eat calcium-rich foods such as milk, cheese and yoghurt regularly and check whether you're meeting the recommended number of daily serves for your age.
Move your body. Include weight-bearing movement and resistance or strength training as part of your week.
Get enough vitamin D. Safe sun exposure helps our bodies produce vitamin D, which is needed for calcium absorption.
These aren't dramatic lifestyle changes.
They're small things we can incorporate into everyday life that can add up over the years.
Why we need to start talking about bone health earlier
One of the biggest challenges with bone health is that we tend not to think about it until something goes wrong.
We can see changes in our skin. We notice changes in our weight and muscle tone. We know when our fitness declines.
We can't see our bones getting weaker.
That makes prevention and awareness particularly important.
Healthy ageing isn't just about the number on the scales. It's about what is happening inside our bodies and what we're doing now to protect our health in the future.
For women approaching or going through menopause, this is a good time to ask yourself:
Am I getting enough calcium?
Am I eating enough protein?
Am I strength training?
Am I getting enough vitamin D?
And am I doing things now that will help me stay strong and independent in my 60s, 70s and beyond?
Because strong bones are not something we should only think about after a fracture.
They're something worth investing in every single day.
You can also find out more about healthy bones action week here
