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As a registered dietitian of over 22 years, understandingwhy bone health is importantis nothing new.
Perhaps bone health isnt as sexy or top-of-mind asheart healthor general wellness support.
But honestly, how many 20-year-olds think about their bones and menopause?
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As Ive gotten older, the concept of caring for my bones before menopause has clicked.
These ladies were not sedentary or weak when they got their diagnosesthey were active ladies who ate relatively well.
While family history isnt the only risk factor for developing osteoporosis, it does increase ones chances.
The mechanical stress applied to the bones during impact exercise stimulates the production of new bone.
Beyond exercise, I began making some slight changes to my dietary habits.
Vitamin K2 is a form of vitamin K that plays a role in bone health.
Somedata suggests1that supplementation may have a significant effect on reducing bone loss.
Its calorie-free effervescence allowed me to enjoy a sweet beverage without the fear of consuming excessive amounts of sugar.
This soda contains nine grams of prebiotic fiber to support my gut health too.
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I eat more citrus and drink orange juice
Calcium is the darling of bone health-supporting nutrients.
Being a Florida native, I have always been a fan of snacking on oranges and grapefruit.
This study was conducted using postmenopausal women as subjects.
Prunes are a natural source of many bone health-supporting nutrients, including magnesium, calcium, and phenolic compounds.
Avocados are also an excellent source of good fats.
Lucky for us, this delicious fruit contains six grams of unsaturated fat per one-third of a medium avocado.
My go-to spinach isBright Farms.
I drink dairy milk
Ive always been a dairy milk stan, despite what the trends say.
Plus, dairy milk provides complete, high-quality protein, whereasmost plant-based proteins are incomplete.
Published evidence suggests thatolive oil phenols can be beneficial by preventing the loss of bone mass12.
My go-to olive oil isPrimal Kitchen Organic Extra Virgin Olive Oil.
I swap meat for tofu more often
Protein is an important macronutrient when focusing on bone health.
Tofu is a plant-based source of protein that is a natural source of isoflavones, or plant compounds.
These isoflavones may play many roles in supporting bone health,including stimulating bone formation14.
Tofu is also a natural source of calcium.
On busy mornings, I useHodo All Day Egg Scrambleinstead of eggs for a tofu boost.
All of their products are certified organic, which is a factor I prioritize when eating tofu.
Harahap, Iskandar Azmy, and Joanna Suliburska.
An overview of dietary isoflavones on bone health: The association between calcium bioavailability and gut microbiota modulation.
Materials Today: Proceedings, vol.
63, supplement 1, 2022, pp.
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