I’m a Dietitian in My 40s—These Are the Dietary Habits I’m Adopting To Support My Bone Health

As I’ve gotten older, the idea of caring for my bones earlier than menopause has clicked. Virtually each feminine in my household had developed osteoporosis, a situation in which there’s a lower within the thickness of bone tissue, as soon as she reached her menopausal years. These girls weren’t sedentary or weak once they bought their diagnoses—they had been energetic girls who ate comparatively nicely. I noticed how simply their bones broke, how troublesome it was to heal them, and what a toll these results may have on their day-to-day.

Evidently, as soon as I celebrated my fortieth birthday and realized that menopause was proper across the nook, I used to be bought on the notion of consuming to assist maintain my bones wholesome and robust for so long as attainable. Whereas household historical past isn’t the one threat issue for creating osteoporosis, it does enhance one’s probabilities. As such, sustaining bone well being earlier than menopause could also be one essential step in residing a fracture-free life nicely into my golden years.

How I help my bone well being in my 40s

The very first thing I did was begin prioritizing workouts that contain impression on my bones, like brisk strolling, workouts that contain leaping, and tennis, as a substitute of solely sticking to low-impact selections like swimming. The mechanical stress utilized to the bones throughout impression train stimulates the manufacturing of recent bone.

Past train, I started making some slight adjustments to my dietary habits. I habitually took sure dietary dietary supplements to assist bridge gaps in my food regimen. Life Extension Low Dose Vitamin K2 is one among my must-haves, as a result of I can confidently say I don’t eat sufficient sources of this nutrient often. Vitamin K2 is a type of vitamin Ok that performs a task in bone well being. Some knowledge suggests¹ that supplementation could have a major impact on decreasing bone loss.

Concerning dietary selections, I at all times ate a food regimen wealthy in fruits, veggies, and different nutrient-dense goodies, however even with consuming a balanced and nutritious meal plan, my dietary habits may afford to be tweaked to maximise my bone well being. Together with taking a vitamin K2 complement, listed here are some dietary habits I attempted to undertake as soon as I reached 40 to guard my bones.

I swap out my food regimen soda for one with out phosphoric acid

I grew up within the Nineteen Eighties and 90s, a time when Food plan Coke was king (or queen). Its calorie-free effervescence allowed me to get pleasure from a candy beverage with out the worry of consuming extreme quantities of sugar.

However Food plan Coke (in addition to Food plan Pepsi and lots of different darker colas) is made with phosphoric acid, a compound that helps create that deep basic cola colour. Sadly, extreme consumption of phosphoric acid by drinks can result in potential well being issues², together with dental erosion and an imbalance within the physique’s phosphate ranges, which can have an effect on bone well being. One examine revealed in Vitamins confirmed that in contrast with those that didn’t eat smooth drinks, individuals who consumed smooth drinks every day had a considerably larger likelihood of experiencing a fracture.

I restrict my Food plan Coke consumption for particular events, and once I get a hankering for an effervescent cola extra often, I quell my craving with an OLIPOP Classic Cola. This soda tastes comparable sufficient to Food plan Coke that it satisfies, however it’s not made with phosphoric acid, so I can really feel higher about my bone well being once I’m sipping away. Bonus? This soda accommodates 9 grams of prebiotic fiber to help my intestine well being too.

I eat extra citrus and drink orange juice

Calcium is the darling of bone health-supporting vitamins. And whereas it’s true that calcium is a vital nutrient to assist maintain bones sturdy, it isn’t the one nutrient to deal with. Vitamin C, maybe higher recognized for immune well being help, performs an essential function in sustaining bone well being too⁴.

Being a Florida native, I’ve at all times been a fan of snacking on oranges and grapefruit. And consuming a glass of 100-percent OJ is one thing I used to do as a baby, so it was a straightforward behavior for me to choose again up.

One orange juice selection I lean on to present me much more bone health-supporting vitamins is Uncle Matt’s Natural Final Immune. Whereas this OJ-based juice was created with immune well being in thoughts, it’s a stunning supply of many bone health-supporting vitamins too, together with vitamin D⁵, zinc⁶, and naturally, vitamin C. Every serving gives 300 p.c DV vitamin C, 50 p.c DV vitamin C, and 25 p.c DV zinc. This juice can also be licensed glyphosate residue-free, that means it accommodates no hint quantities of the herbicide, which I respect.

I eat a handful of prunes every day

There are attention-grabbing research linking the consumption of fifty grams of prunes day-after-day (round 4 to 6) and optimistic results on bone well being amongst sure populations. One examine confirmed that, after consuming 50 grams of prunes day-after-day for 12 months⁷, extra hip bone mineral density was preserved vs. those that didn’t eat prunes day-after-day. This examine was performed utilizing postmenopausal girls as topics.

Prunes are a pure supply of many bone health-supporting vitamins, together with magnesium, calcium, and phenolic compounds. Plus, they’ve a low glycemic index of 29, that means they may also help keep steady blood sugar ranges. To make my prune-eating behavior as easy to comply with as attainable, I at all times carry Sunsweet Ones, that are individually wrapped packages of those fruits in my purse. I’ll snack on a few these prunes once I’m on the go to assist me attain my every day objective.

I embody recent avocado in my meals

Avocados aren’t solely a scrumptious addition to salads and sandwiches or vital ingredient for selfmade guacamole. This well-liked fruit naturally accommodates a stunning number of bone health-supporting vitamins too, together with vitamin Ok (11mcg/10 p.c DV), magnesium(15mg/4 p.c DV), and potassium (250mg/6 p.c DV). Avocados are additionally a superb supply of fine fat.

In truth, in a girls’s well being initiative examine, researchers discovered that greater monounsaturated and polyunsaturated fats consumption was linked with diminished threat for hip fracture in 137,486 postmenopausal girls⁸. The findings don’t present causation and are restricted by dietary self-report, however they do counsel that fats could play a task in sustaining bone well being. Fortunate for us, this scrumptious fruit accommodates six grams of unsaturated fats per one-third of a medium avocado.

I add inexperienced leafy veggies to dishes

Inexperienced leafy greens are powerhouses of vitamins important for bone well being, prominently as a consequence of their excessive calcium content material and vitamin Ok. Calcium is a crucial mineral in constructing bone mass and sustaining bone power⁹, whereas vitamin Ok performs a vital function in producing proteins for bone formation. ¹⁰

One vitamin Ok powerhouse that may simply be added to a slew of recipes is spinach. My go-to spinach is Vivid Farms. This pesticide-free and non-GMO child spinach alternative is greenhouse-grown, and the packaging makes use of 35-percent much less plastic vs. commonplace inflexible plastic lid packaging.

I drink dairy milk

I’ve at all times been a dairy milk stan, regardless of what the tendencies say. It has important vitamins that help my bones, and a few knowledge counsel the lactose present in dairy milk helps improve calcium absorption¹¹.

Plus, dairy milk gives full, high-quality protein, whereas most plant-based proteins are incomplete. And in contrast to many dairy alternate options, dairy milk accommodates no added sugars, one other issue which will assist help bone well being.

I drizzle additional virgin olive oil in my espresso

Olive oil could also be greatest often called a heart-health-supporting meals, however it might additionally help bone well being. Printed proof means that olive oil phenols will be useful by stopping the lack of bone mass¹². One examine revealed in Medical Diet confirmed that greater consumption of extra-virgin olive oil is related to a decrease threat of osteoporosis-related fractures amongst sure populations.

My go-to olive oil is Primal Kitchen Natural Additional Virgin Olive Oil. This cold-extracted, USDA-certified natural oil is drizzled on veggies and soups, and it could actually even be present in my morning latte.

I swap meat for tofu extra usually

Protein is a vital macronutrient when specializing in bone well being. And whereas meats like lean beef and rooster present us with options like full protein, iron, and vitamin B12, I do attempt to lean on tofu as a substitute of meat extra ceaselessly to incorporate this protein supply in my food regimen as nicely.

Tofu is a plant-based supply of protein that could be a pure supply of isoflavones, or plant compounds. These isoflavones could play many roles in supporting bone well being, together with stimulating bone formation¹⁴. Tofu can also be a pure supply of calcium.

On busy mornings, I exploit Hodo All Day Egg Scramble as a substitute of eggs for a tofu increase. All of their merchandise are licensed natural, which is an element I prioritize when consuming tofu.