If you’re up to date on bone health tips, you might have read about the importance of drinking high-calcium drinks (spoiler alert: it’s not just milk!), for example. And it's actually super interesting how much basic habits can help with bone health. One woman was diagnosed with osteoporosis, a disease in which bones become weak and brittle, and she reversed it naturally. She increased her bone density with a variety of bone-healthy steps, such as resistance training, wearing weighted vests, focused nutrition, adequate sleep, support from loved ones, medical attention and stress-reduction activities.
So, what do she and other registered dietitians suggest? Perhaps surprisingly, their shared recommendation isn’t directly about food (though they add some that are). Ahead, registered dietitians share the main thing that prevents bone loss and other habits they urge you to implement.
Parade asked dietitians to share what helps prevent bone loss, and they all said one thing: strength training.
Dietitian Avery Zenker, MAN, RD, explains why. “Bones need enough stimulus from exercise for growth and maintenance, which includes strength exercises and high-impact activities,” she says. “Weight-bearing exercise is one of the best ways to preserve bone mass long-term.”
One dietitian specifically recommends heavy weights and has had personal success.
Related: The #1 Best Strength-Training Exercise for Bone Health, According to Personal Trainers for Seniors
4 Other Dietitian-Approved Ways To Prevent Bone Loss
Many nutrients are vital for bone health—which we’ll discuss more below—but vitamin D is certainly a big one to note. “Vitamin D is essential for strong bones, and it’s one of the most common nutrient inadequacies worldwide,” Zenker says. “A common mistake people make is assuming their vitamin D status is adequate because they take vitamin D supplements or regularly get sunshine.” She urges individuals to get their vitamin D levels tested.
2. Get enough of various nutrients (not just calcium and vitamin D)
Kitchens agrees about vitamin K2 and explains why. “Most of us know that calcium is important for bone health, but vitamin K2 actually directs calcium into the bones instead of letting it deposit in your arteries and soft tissue,” she says. “Without adequate K2, taking calcium supplements may do less good than you think.” Foods rich in vitamin K2 include nattō, chicken breasts, sauerkraut and kefir.
On the note of nutrition-related surprises, Zenker suggests eating prunes. “One study found that eating five to six prunes daily helped preserve bone mineral density in post-menopausal women,” she says. “Prunes aren’t a meaningful source of calcium or vitamin D, but they contain polyphenols and antioxidants that are believed to contribute to their bone-supporting benefits.”
Getting enough protein and calories is also crucial for bone health because they're crucial for muscle health.
She encourages having a quality protein source at every meal or snack. That might include Greek yogurt, cottage cheese, milk, tuna packets or hard-boiled eggs.
Crash dieting and intense restriction—especially in women, people ages 18 to 30, and during menopause—can lead to bone loss later in life and increase your risk for osteoporosis.
4. Food-first nutrition
Supplements and bottled vitamins are awesome in their convenience, but they aren’t your best first choice. Hamilton encourages getting nutrients from food first, if at all possible, then supplementing if needed. Examples of foods rich in those nutrients include milk, yogurt, fatty fish, eggs, nuts, seeds, whole grains, legumes, kale, spinach and pork.
In reality, small changes matter. “Combining these small daily actions into one larger action will promote a favorable environment for bone health throughout adulthood,” Dr. Joy concludes.
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Sources:
Dr. Kezia Joy, RDN, is a medical advisor with Welzo. Olivia Hamilton, MS, RD, LDN, is a dietitian at Factor 75.Avery Zenker, MAN, RD, is a dietitian with the MyCrohnsandColitisTeam.Ashley Kitchens, MPH, RD, is a plant-based registered dietitian and owner of Plant Centered Nutrition.Osteoporosis, Cleveland ClinicThese 11 Foods Are High in Vitamin K2—But That Doesn’t Mean They’re All Healthy, Cleveland ClinicPrunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women: the Prune Study, The American Journal of Clinical NutritionSoy foods: are they useful for optimal bone health?, Therapeutic Advances in Musculoskeletal DiseaseHence then, the article about registered dietitians are begging people to do this one thing to prevent bone loss was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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