Registered Dietitians Are Begging People To Do This One Thing To Prevent Bone Loss ...Saudi Arabia

The term “bone loss” is a scary one. It starts pretty early, too, around age 35. Wild, right? Needless to say, bone health (as random as it may seem) needs to be addressed ASAP.

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. 

While proactively and reactively addressing bone health is definitely important for older adults, it’s also important not to wait or assume nothing’s wrong. “One of the largest errors that occurs due to delaying a healthy bone habit is that we do not start focusing on our bones until it’s too late in life,” says Dr. Kezia Joy, MD, RDN, a medical advisor with Welzo. “Most often, bone loss has no symptoms, which means that there are no warning signs to indicate when it’s happening…This can lead to fractures.”

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.

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Parade asked dietitians to share what helps prevent bone loss, and they all said one thing: strength training. 

“Strength training is essential for bone health,” says Olivia Hamilton, MS, RD, LDN, a dietitian at Factor 75. “Strength training throughout the whole life span, especially as we age, is the closest thing to the fountain of youth I have seen.” She encourages getting a personalized exercise plan from a certified personal trainer or physical therapist.

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.”

Dr. Joy and Zenker agree that two to three days of strength training a week is enough. Climbing stairs is a weight-bearing activity that Dr. Joy suggests, explaining it stimulates cells that produce and maintain bone density. Walking and Pilates are also great, but not enough, according to Zenker. 

One dietitian specifically recommends heavy weights and has had personal success.

“Lifting heavy weights is the most underutilized tool to prevent bone loss, and I cannot talk about it enough,” says Ashley Kitchens, MPH, RD, a plant-based registered dietitian and owner of Plant Centered Nutrition. “As a CrossFit athlete in my 40s and based on a recent DEXA scan, lifting heavy has kept my bone mass significantly above average.”

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

While they all agree on strength training, RDs share a few more key tips as well.

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)

When you think of improving bone health, you probably think about calcium-rich foods (and, at least now, vitamin D-rich foods). Those are important but far from everything. Additionally, Hamilton urges people to get enough magnesium and vitamin K, saying they're also “the heavy-hitters for bone health.”

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.

Related: Want To Improve Your Bone Health? Endocrinologists Are Begging You To Start Eating This Unexpected Food ASAP

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.”

For Kitchens, the one food to add is soy, whether it’s in the form of tofu, tempeh or edamame. She points to a study that found for Asian women, a soy-rich diet is linked to lower rates of bone fracture. “Avoiding or fearing soy is not supported by evidence, and avoiding it means you’re missing out on a food that’s protective for your bones,” she adds.

Getting enough protein and calories is also crucial for bone health because they're crucial for muscle health.

“Maintaining lean muscle mass directly impacts bone density,” Hamilton explains. “It sounds a bit scary, but our bones react to the mechanical stress by building up stronger over time. This process can only happen if we consume adequate protein and calories.”

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.

“When it comes to preventing bone loss, I am consistently begging people to shift their focus from trying to be the smallest version of themselves to the strongest version of themselves,” Hamilton adds.

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.

Related: This Best-Selling 26-Year-Old Weight Loss Book Was Called ‘Dangerous’ by Critics

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.

Feeling overwhelmed by all the options? She also recommends picking a couple of go-tos to keep it simple. For example, you might meal-prep spinach-cheddar egg bites for breakfasts and homemade nut-and-seed granola over Greek yogurt for snacks.

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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Hence then, the article about registered dietitians are begging people to do this one thing to prevent bone loss was published today ( Thursday 06/08/2026 - 05:51 PM ) 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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