Strong healthy bones are essential to every day life. Not only do they protect all those important internal organs and priovide our bodies with structure , strong healthy bones help us to keep doing all the things we enjoy. Investing in bone health now will keep then strong and pay off in the future. 

What can I do?

• Eat a healthy,  balanced diet: A varied balanced diet that includes fruit and vegetables will help keep bones healthy. Calcium and Vitamin D are essential for good bones. Good sources of Calcium include milk, cheese, green leafy vegtables, nuts and tofu. Vitamin D is made naturally in our bodies when we are out in the sun. Short daily periods in the sun during spring and summer will help with vitamin D levels, during the winter consider a Vitamin D supplement. The recommended daily dose for adults is 10 micrograms (400IU). 
• Stay Active: Staying active and getting regular exercise is a great way to maintain and improve bone health. Studies recommend the best type of exercise to encourage bone health is resistance training and weight bearing exercises, this type of exercise can increase bone health, bone size and bone mineral density. These exercises can include brisk walking, dancing , climbing the stairs and jogging. A fitness instructor or personal trainer can talk you through the best type of resistance training for you. Finding an activity you enjoy and exercising in groups is a great way to stay motivated and keep you moving !!

Working on keeping your heart health is an investment you wont regret. Having a healthy heart plays  an important part in keeping you doing the things that put a smile on your face.

What can I do?

• Watch your weight: Keeping to your ideal weight is great way to reduce your risk of heart disease and keeping your heart healthy. Your GP or practice nurse can advise you what your recommended weight is or you can calculate your BMI using one of the many free online tools. Eating a healthy, balanced diet and getting regular exercise will go a long way to helping you achieve your healthy weight. 
• Eat a healthy, balanced diet: A low fat, high fibre diet that includes plenty of fresh fruit and vegetables is best for your heart. To much salt in your diet can increase your blood pressure and raise your risk of developing heart diseas