Please DO NOT DELETE this page.

Blog //
  • Nutrition

Say cheese… yogurt, seeds and UV!

22 August, 2019
Elders having milk for Calcium

Did you know that calcium and vitamin D work hand-in-hand to support your bone health?

It’s important to look after our bone health to help prevent osteoporosis. By getting enough calcium and vitamin D, we can help keep our bones strong and reduce our osteoporosis risk.

What do calcium and vitamin D do?

The main role of calcium in the body is to keep our bones and teeth strong. It’s also involved in the functioning of our blood, heart, muscles and nervous system. Vitamin D further supports our bone health by improving calcium absorption and helping to maintain blood calcium levels.

How do we get them?

You can find calcium in dairy foods, soy, tofu, fish (with bones), leafy green vegetables, nuts, seeds and calcium-fortified products.

Say cheese… yogurt, seeds and UVSmall amounts of vitamin D are found in oily fish, eggs and fortified foods. However, the main source of vitamin D is from the sun. It’s produced by our bodies when our skin is exposed to ultraviolet (UV) light. When it comes to sun exposure, it is important to follow the guidelines (as pictured) around UV, as excessive exposure can lead to increased likelihood of skin cancers.

What happens if we don’t get enough?

In Australia, only one in four females and one in two males are meeting the recommended daily intake of calcium from food, while more than 30% of Australians are vitamin D deficient.

If we do not get enough calcium in our diets, our body takes calcium from our bones to use. If our calcium intake is inadequate long-term, our bones can become brittle and osteoporosis can develop. Similarly, if we become vitamin D deficient, we are at a higher risk of bone fractures as well as bone and joint pain.

The Australian Dietary Guidelines recommend that to get the daily recommended intake of calcium, men (19-70 years) and women (19-50 years) will need 2.5 serves of dairy a day. For men aged 70+ and women aged 50+, these recommended daily servings go up to 3.5 and four, respectively.

A single serve of dairy could look like:

  • a 250mL glass of milk
  • two slices of cheddar cheese (40g)
  • 200g of yogurt
  • half a cup of ricotta

For vegans or people who avoid milk products, the Guidelines recommend consuming alternative calcium-fortified products and to see a health professional about whether you need to take supplements.

So why not take the first step to improve your bone health today, by taking a walk outside and enjoying a calcium-rich snack such as a tub of yoghurt or a handful of nuts.

More information

  • Read about how to exercise for healthy bones.
  • CBHS Better Living offers a range of programs to cover a wide variety of health concerns and challenges, including low bone density, osteoporosis and osteoarthritis. The program can provide you with expert guidance and support to self-manage your health challenges, with no out-of-pockets for members on Hospital or package covers. See more about CBHS Better Living.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified Health Care Professional.

1911_CBHS Skyscraper Banner-07

Suggested Articles

  • AGM

    Advance Notice of Annual General Meeting and Director Nominations

    CBHS wishes to advise its members that the Annual General Meeting this year will be held on Thursday 5 November 2020 at the CBHS registered office, Level 5, 79 George Street, Parramatta, NSW 2150.
    • Membership
    7 July 2020
  • Slice of Eggs on Cakes

    Healthy snacking at home with CBHS nutritionist Chantal

    CBHS nutritionist Chantal Collins has eight tips for creating everyday healthy snacking habits that won’t undo your health and wellness goals.
    • Nutrition
    6 July 2020
  • Member Stories Jake and  Carol

    “You don’t wait when it’s to do with your children”

    When Carol and her son Jake both began experiencing the same cardiac issue, a second opinion with a world-leading doctor helped them find answers.
    • Membership
    22 June 2020
  • Member Stories Danielle

    When your world changes in one week, we’re here

    COVID-19 restrictions have forced many employers to let staff go. Danielle was one of the Australians left with no income, and wondering how to pay the bills.
    • Membership
    22 June 2020

What Our Members Think

I joined as a CBHS member in 1978. Through many health events and challenges CBHS has always been there for me and my family. Their exceptional service over this time has always been appreciated.

- Jenny J

What Our Members Think

I've not long joined CBHS from another fund, but so far I've been impressed by the super helpful and friendly staff, the higher claim limits and rebates at a very competitive premium, and how easy it is to lodge manual claims through the app. Thanks CBHS - you've won me over! 😃

- Jessica B

What Our Members Think

What I love about CBHS is their customer service - friendly staff and always ready to help and email you the information you ask about. Keep up the great work!!!

- Linda S

What Our Members Think

I love CBHS as its so so easy to lodge a claim and whenever i need a question answered friendly consultant is one phone call away. The phone back option instead of waiting is brilliant!

- Rachel N

What Our Members Think

I have been with CBHS since I began at CBA 15 years ago...Now I have three beautiful children, one who has a disability. Our top extras cover has been really essential for his early intervention. I do love the ease of claiming online.

- Annette E

What Our Members Think

I am relatively new to CBHS and am loving it already. I worked for a CBA subsidiary a long time ago but was still eligible to join. So much better that the for-profit funds - our premium is only a little more and we pay a lower co-contribution and get great benefits. I am loving the massage rebate for my partner and gym rebate for me!

- David G

What Our Members Think

I'm extremely happy with CBHS! I have been a customer for about six years. I think the price is reasonable. And i would refer you to my family and friends any day. Thank you CBHS!!!

- Karen W

What Our Members Think

Love CBHS as I never have to doubt that they've got my back when I need it. Been through other insurers who have limited options or limits, yet cost the same or more.

- Mark F