Weekly tip - Bone up regularly

Make calcium-rich foods part of your diet - it will keep your bones strong. Remember that your bone density declines after the age of 30 and that this could lead to osteoporosis if you don't take proactive steps while you're still young.

Take action:

Get your daily calcium by drinking milk, eating yoghurt or cheese, or taking a supplement. The current recommended daily allowance (RDA) is 1200 milligrams, which you should combine with magnesium and vitamin D for better absorption. Aim for two to three portions of dairy per day. One 250ml glass of milk is considered to be one portion (300 milligrams).