As a seasoned registered dietitian with over 22 years of experience, I have always understood the importance of bone health. However, in my younger years, other health-related priorities often took precedence, such as heart health and general well-being. Bone health may not have been at the forefront of my mind compared to these other areas. It wasn’t until I began to grasp the impact of hormonal changes during menopause on bone health that I realized the significance of caring for my bones early on.
Having witnessed numerous female relatives in my family develop osteoporosis post-menopause, despite leading active and healthy lifestyles, I recognized the importance of taking proactive steps to maintain strong and healthy bones. Therefore, as I approached my 40s and menopause loomed closer, I became dedicated to adopting habits that would support my bone health for the long term.
In addition to engaging in impact exercises like brisk walking and tennis to stimulate bone production, I made subtle adjustments to my dietary habits. Incorporating nutritional supplements such as Life Extension Low Dose Vitamin K2 became essential as I strived to fill nutrient gaps in my diet. Vitamin K2 is known to play a key role in bone health, and supplementation may aid in reducing bone loss.
In terms of dietary choices, I made a conscious effort to swap out diet sodas containing phosphoric acid for healthier alternatives. Excessive consumption of phosphoric acid through beverages can pose risks to bone health, as observed in studies linking soft drink consumption to increased fracture risk. Substituting with products like OLIPOP Vintage Cola, which lacks phosphoric acid, enabled me to enjoy a refreshing beverage without compromising bone health.
Furthermore, I focused on consuming citrus fruits and orange juice, which are rich in bone-supporting nutrients like vitamin C. Vitamin C, often associated with immune health, also plays a vital role in maintaining bone health. Uncle Matt’s Organic Ultimate Immune orange juice became a staple in my diet due to its impressive content of bone-friendly vitamins and minerals.
Prunes emerged as another beneficial addition to my routine, following studies indicating their positive effects on bone density preservation. Consuming prunes daily can supply essential nutrients such as magnesium and calcium, crucial for bone health. Sunsweet Ones prunes, conveniently packaged for on-the-go snacking, became a convenient option to meet my daily intake requirements.
Incorporating fresh avocado into meals not only enhanced flavor but also provided an array of bone-supporting nutrients like vitamin K, magnesium, and potassium. These nutrients, combined with healthy fats found in avocados, contributed to optimal bone health. Similarly, including leafy greens rich in calcium and vitamin K, such as spinach from Bright Farms, bolstered my bone-supporting diet.
Despite changing dietary trends, dairy milk remained a key component of my bone health regimen, as it offers essential nutrients and aids in calcium absorption. Additionally, the natural sugars in dairy milk, along with its complete protein profile, contribute to overall bone health. Drizzling extra virgin olive oil in my coffee introduced additional benefits, as olive oil phenols are believed to prevent bone mass loss.
In conclusion, prioritizing bone health through diet and exercise before menopause can significantly impact long-term bone strength and reduce the risk of osteoporosis. By making thoughtful dietary choices and engaging in impact exercises, one can lay a solid foundation for healthy bones well into the golden years.
