Dietary Improvements for Bone Health

Eating some meals for fun and some for nutrition helps maintain a balanced diet. The second category includes prunes, widely regarded as a laxative meal. However, recent studies have found that dried plums help your digestive system and bones. According to a study published in the October 2022 American Journal of Clinical Nutrition issue, eating five to six prunes daily may assist postmenopausal women in maintaining the density of their hip bones and reducing the risk of fractures. However, many processed foods, such as orange juice, now contain calcium as an added ingredient. Minerals like magnesium and phosphorus, which are also abundant in produce and grains, contribute to strong bones. You should maintain a healthy weight. This is of particular importance for female readers. Women often stop menstruating when they don’t eat enough or get enough exercise. This indicates that their estrogen levels are too low for bone maintenance.

During and after menopause, women experience rapid bone density loss and develop osteoporosis at a considerably higher rate than males. Seventy-five percent of women will suffer a hip fracture over their lifetimes, increasing their risk of being utterly dependent on others and dying prematurely. According to the National Institutes of Health, about half of all women will suffer a hip, wrist, or spinal fracture in their lifetime. Even if prunes did not do so well for bones, you would need a pretty low threshold to encourage eating them, says Dr. Harold Rosen, director of the Osteoporosis Prevention and Treatment Center at the Harvard-affiliated Beth Israel Deaconess Medical Center. Surprisingly, prunes are not the only food that helps strengthen bones.

Food to make bones stronger

Make the greens darker

Calcium is essential for healthy, robust bones. You can get it in milk, but you might be surprised to learn it is also in many fruits and veggies. Why not check out the two? You can go right with a serving of bok choy, Chinese cabbage, kale, collard greens, or turnip greens. The calcium content of cooked turnip greens is 200 milligrams per cup, equaling 20% of the daily intake. Because of the vitamin K in dark green vegetables, these foods may reduce the risk of osteoporosis.

This spud’s for you

Less well-known but bone-beneficial minerals are magnesium and potassium. A lack of magnesium can reduce your vitamin D balance, compromising your capacity to maintain bone health. Calcium loss from bones is aided by the body’s natural acids, which are neutralized by potassium. When cooked without salt, medium-sized sweet potatoes provide 31 milligrams of magnesium and 542 milligrams of potassium, making them a delicious way to get these nutrients into your diet.

Start a day off tart

Grapefruit in the morning will do more than stimulate your taste receptors. Vitamin C, abundant in citrus fruits, has been demonstrated to prevent bone loss. You can get your daily recommended value of vitamin C from a single pink or red grapefruit, which is about 88 milligrams. Do you find the grapefruit’s sourness to be too much to bear? A navel orange, the second-heaviest fruit, weighs 83 milligrams.

Get figgy

Regarding bone health, figs are among the best fruits you can buy. About 90 milligrams of calcium and other bone-healthy nutrients like potassium and magnesium can be found in five fresh, medium-sized figs. California only harvests fresh figs in the summer and fall, but dried figs are available year-round. The calcium content of dried figs is 121 milligrams for every half cup.

Don’t just settle with tuna in a can

Minerals and vitamins beneficial to bone health can be abundant in fatty fish like salmon. Omega-3 fatty acids and vitamin D are present, which have been linked to improved bone health and calcium absorption. One convenient way to purchase salmon is in a can. There are 187 milligrams of calcium in one ounce. How come such a large sum of money is crucial? Small, soft bones are sometimes included in meat that has been canned, but you won’t be able to taste them.

Excellent as a sandwich spread

Since almond butter consists of pulverized almonds, eating it is a straightforward approach to increasing your calcium intake (and possibly a little salt). Two teaspoons contain 111 milligrams of calcium. Bone-healthy nutrients include protein, calcium, and potassium (240 milligrams per 2 tablespoons) found in this dish.

Veggie-based “kinds of milk”

It’s a common misconception that swapping out dairy milk for an alternative like soy, almond, or coconut milk may deplete your body of essential nutrients like calcium and vitamin D. However, nowadays, many commercially available varieties already have higher levels of these nutrients. To be sure, read the packaging. With its versatility and high nutritional value, tofu has become an indispensable ingredient in Asian cuisine. More than 860 milligrams of calcium can be found in only a half cup of tofu with calcium added. There are different ways in which tofu aids in bone development. According to a recent study, bone density in postmenopausal women may be maintained by eating tofu due to the high isoflavone content.

Reintroduce an old-time favorite

Pancakes taste great with orange juice, but there are better sources of calcium. In any case, it could be a helpful strategy for boosting your water intake. How? To find out if it has extra calcium, read the label (look for it on the packaging). Calcified orange juice has as much bone-healthy calcium as milk.

Conclusion

During the first 20 years of life, receiving adequate calcium, vitamin D, and bone-strengthening exercise is crucial to reach the optimum bone mass. The best defense against bone-weakening osteoporosis initiates at this point. There is no use in giving up after the age of twenty. Starting measures that help maintain healthy bones at any age is always a good idea. All women before menopause and men under 65 can benefit from these five measures to strengthen their bones and reduce their risk of osteoporosis.

Don’t indulge in harmful habits like smoking or binge drinking. Bone density can be decreased by both smoking and heavy alcohol consumption. It would help if you incorporated weight-carrying exercises into your routine. Bone health can be maintained with step aerobics, dancing, and other exercises that utilize one’s body weight. To get in shape, you need to include strength training. Find out what your risk factors are by talking to your doctor. If you have celiac disease or take certain medications, you may increase your risk of developing osteoporosis (like steroids). To create a preventative strategy that includes these elements, you must consult your doctor.