Credit: BBC/ Getty images

Milk cheese and yoghurtCalcium, vitamin D and protein are the primary drivers of bone health and nutrients like vitamin K, magnesium, zinc and phosphorus are all important for maintaining healthy bones and muscles.

It’s common knowledge that foods rich in dairy are indeed rich in calcium – one 200ml (6.8 fl oz) glass of milk provides about 260mg.

In a recent trial, researchers looked at the effects of increased dairy and protein consumption in 7,195 older adults living in care homes and found that over two years, those in the higher-dairy group had an 11% lower risk of falls and a 46% lower risk of hip fractures.

Because the intervention increased both calcium and protein, the researchers suggest it could be the combination of the two that provided the protective effect.

As for how much to consume, recommendations vary between countries.

In the UK adults are recommended to consume about 700mg of calcium per day. If you’re at risk of osteoporosis, the recommendation is 1,000mg per day. Postmenopausal women meanwhile should aim for 1,200mg.

In the US the recommendation is for adults to consume between 1,000-1,200mg of calcium each day, depending on your age and gender.

Soy

There are plenty of non-dairy food sources that help you get calcium into your diet, says Ward. One of these are soy foods, such as tofu and edamame beans – 100g (3.5oz) of tofu contains 200mg of calcium.

There is emerging evidence that soy foods could reduce the risk of fractures.Soy contains a type of naturally occurring plant compound that resembles oestrogen, called isoflavone. Studies have also found that postmenopausal women with a high intake of soy supplements have better bone density.

Chia seeds

Chia seeds are an excellent source of calcium, magnesium and phosphorus, and we only need a small amount to get numerous nutrients.

One tablespoon contains 95mg of calcium.They are also rich in omega-3 fats, which help reduce inflammation. This is particularly important, because chronic inflammation can cause the body to break down old bone tissue faster than it can rebuild it.

Over time, this imbalance can increase the risk of osteoporosis. In animal research, rats fed chia seeds for over a year had better bone mineral content than those on a standard diet. While the findings are promising, more research is needed to understand if the same effect would occur in people.

Dried fruit like prunes and figs

You may not immediately think of dried fruit when it comes to bone health, but foods such as figs and apricots are rich in calcium – two dried figs contain about 100mg of calcium. Fresh fruit can also be a source, with one orange containing about 50mg.

Figs and apricots also contain magnesium, which helps support bone formation and mineral balance. Additionally, many fruits are rich in polyphenols, which are natural plant compounds with antioxidant and anti-inflammatory properties, which may help to slow bone breakdown.

Canned fish

One small tin of sardines can provide as much as 30% of the calcium you need per day, (a 60g tin contains about 240mg of calcium).

Canned salmon is also high in calcium, as well as being rich in protein, which plays a vital role in maintaining healthy bones, preserving muscle mass and supporting the body’s repair processes.

Bone and muscle should really be thought of as a single system,” says Dawson-Hughes.

“If you can preserve muscle strength, you will lower risk of falls and you will dramatically lower your fracture risk.”

Oily fish is also rich in vitamin D, which helps the body to absorb calcium. A deficiency in this nutrient is associated with fatigue, reduced muscle function and higher fall risk.

Source: BBC

A report by Aga Khan University Hospital, Nairobi (AKUH), has disclosed that Africa loses an estimated $7 billion every year as patients travel abroad for medical treatment, with more than 300,000 Africans travelling to India alone yearly in search of specialist care.

The hospital disclosed this at a media roundtable in Lagos, where it called for a stronger investment in Africa’s healthcare systems, while positioning its Nairobi facility as an alternative destination for Nigerians who currently seek treatment in Europe, Asia and the Americas.

Chief Operating Officer of the hospital, Khurram Jamal, attributed the continued outflow of patients and healthcare spending to shortages of specialist services, inconsistent quality standards, fragmented medical travel pathways and the perception that quality healthcare was only available outside Africa.

According to him, reversing the trend requires building healthcare systems that inspire confidence rather than relying on appeals to patriotism.

He maintained that patients would only choose African hospitals if they consistently met international standards.

Jamal said Aga Khan University Hospital was the first in the region to attain Joint Commission International (JCI) accreditation and has maintained the certification through successive reaccreditations.

He added that the hospital also holds internationally recognised certifications in pathology, laboratory medicine, cardiac care and stroke services.

Minister of Works, Engr. David Umahi, on Thursday said that Miss Mary Habila, the nurse who died at a guest house within his residence in Uburu, Ebonyi State, spoke with her boyfriend on the night before her death and complained of a nosebleed.

Umahi, who addressed journalists for the first time since the incident, described the late Habila as “like a daughter” to him and called for an autopsy to determine the actual cause of her death.

Habila, a nurse with the David Umahi Federal University of Medical Sciences, Uburu, died on June 27, 2026, in a guest house located within the minister’s residence in Umunaga, Uburu.

The minister clarified that the deceased was a nurse and not a physiotherapist, as had been reported in some media outlets.

” The lady in question was like a daughter to me. She had stayed with me for three years. She was a staff of the Federal Medical University. She was a nurse and not a physiotherapist,” Umahi said.

Narrating the events leading to her death, Umahi said Habila spoke with her boyfriend on the night before she was found dead and informed him that she was experiencing a nosebleed.

She told the boyfriend she was bleeding from the nose. The boyfriend advised her to report it to her boss. She later told him the bleeding had stopped.

“He then said he would end the call so she could rest. She pleaded with him not to end the conversation, but he did.

About three minutes later, he called back and she was no longer answering her phone,” the minister said.

He further disclosed that Habila had been receiving treatment for an undisclosed medical condition at Turkish Hospital in Abuja, with the medical expenses paid by his family.