A Registered Dietitian With A Family History of Osteoporosis Says The 5 Must-Dos For Bone Fitness

Worrying about bone health isn't always top-of-mind when people are in their 20s and 30s. But if you come from a family like mine —where most female family members over the age of 50 have received an osteoporosis diagnosis, elevating my chance of developing it, too—then you are keenly aware of the importance of doing everything you can to maintain healthy and strong bones.

I have witnessed  the effects of osteoporosis first-hand. From the devastation my mother experienced from breaking a bone simply by walking on soft sand on the beach to seeing the effects of when my grandmother fell gently to the floor and broke her hip, to  watching my aunt shrink before my eyes, thanks to osteoporosis causing the bones in her spine to collapse, there have been too many family bone-related obstacles for me to ignore.

I do not want to join the females in my family with a diagnosis of osteoporosis.

Developing this disease means that I may also have weaker bones that are more likely to break, and a difficult time healing any broken bones. That is not acceptable to me: I have too many exciting plans for my future, and I don’t want a busted knee or a fractured elbow to get in the way.

As a registered dietitian, I am acutely aware of the impact our diet and lifestyle can have on health outcomes, including bone health. The good news is that, despite my family history, there are some dietary and lifestyle steps I can take that may help strengthen my bones and help reduce my chances of developing this disease.

Here are five evidence-based actions I take to support my bone health in a natural way—and anyone at risk for osteoporosis can take these steps, too.

 Eat 5-6 California Prunes Every Day

Prunes were my go-to food when I was pregnant, thanks to the bowel movement-supporting effects that this fruit is popular for. But emerging data is showing that the simple act of eating prunes may have a profound impact on bone health.

In fact, according to a recent study conducted out of Pennsylvania State University, eating prunes every day prevented bone loss at the hip and protected against increased fracture risk in postmenopausal women. Specifically, the women who ate 50 grams of prunes (5 to 6 prunes) daily for 12 months preserved hip bone mineral density at 6 and 12 months while total hip bone mineral density decreased among those who didn't eat prunes every day at the same time points.

California runes contain many bone health-supporting nutrients, including vitamin K, magnesium, calcium, and boron. Plus, they contain phenolic compounds, which may block bone resorption and support bone formation.  

While I am not a postmenopausal woman (yet—getting close though), the benefits that my bones can reap by getting a daily boost of boron, vitamin K, and the handful of other nutrients that prunes provide is something that certainly won’t hurt my strong-bones goal, and it just may help.

 Include 3 Servings Of Dairy Every Day

The 2020 Dietary Guidelines for Americans recommends that most Americans include 3 dairy servings every single day. This expert recommendation, compounded with my knowledge that dairy foods are the source of many bone health-supporting nutrients, leads me to try and adopt this dietary habit.

We all know that calcium is the shining star of the dairy micronutrients. And while it is true that calcium is an important mineral that we need to include in our diet to support bone health, it isn’t the only nutrient that our bones depend on. Vitamin D, phosphorus, magnesium, and potassium are some of the other bone-building nutrients that can help keep our bone health in-check, and most dairy products contain all of them!

From a nice glass of milk to start my day to a Greek yogurt parfait for a mid-day snack to a sprinkle of cheese on my dinnertime salad, including dairy in my diet is quite simple to do, and it is totally delish.

Eat Fatty Fish 2 Times Per Week

Fatty fish, like salmon, is a dinnertime staple on busy weeknights thanks to the healthy omega-3 fatty acids, protein, and micronutrients that it provides. And while salmon may not be top of mind when it comes to bone health support, it is surprisingly packed with nutrients that our bodies need to help keep our bones healthy. From calcium to protein to vitamin D to even those unique omega-3 fatty acids this food contains, eating salmon can fuel your body with key nutrients to help keep your bones healthy. In fact, research suggests that omega-3 foods can help prevent bone less.  I lean on Farmed salmon from Chile because it is particularly high in omega-3 fats, low in -mercury, responsibly-raised, and considered a best choice for the whole family. And I personally think it tastes great.

Participate In Weight Bearing Exercise

Like muscle, bone is living tissue that responds to exercise by becoming stronger. Weight-bearing and resistance exercises will give bones the best bang for the buck, helping them maintain their health. My weekly exercises include walking with my friends in my neighborhood, light weight lifting with my trainer, and dancing around my house with my 7-year- old daughter. 

Take A Calcium/Magnesium/Vitamin D Supplement Before Bedtime

Most of us are able to meet our nutritional needs from the foods we eat. But most also don’t  consume enough important bone health-supporting nutrients, including calcium, vitamin D, and magnesium. Because of this, I pop a combo pill that contains calcium, magnesium, and vitamin D every night before I got to bed. Not only do these nutrients fuel my bones with the nutrients they need, but the extra magnesium may also support restful sleep.

 

Taking Steps To Support Bone Health

Bone health is something that none of us should take for granted. And although there is nothing that will guarantee healthy bones for the rest of my life, I choose to take these 5 steps to help keep my bone fitness in-check, and hopefully, as I age my bones will be in a better place than my mother’ and grandmothers’ bones. This way, with a little luck, I can go skydiving well into my 80s with no fear of ending up in a body cast!

 This blog post was sponsored by California Prunes. But, as always, all opinions are my own.