What do you eat to make your bones stronger? Specific Diet Changes Maintain Stronger Bones
You likely know diet plays a big role in your bone health. But do you know what foods provide the most support for your bones? Specific Diet Changes Maintain Stronger Bones
You may look to the “usual suspects” your bones prefer, like vitamin D, magnesium, and calcium-rich foods.
But planning your meals around one, two, or three nutrients is short-sighted. You need to consider your FULL diet… and a lot more nutrients.
Want to know what types of foods are loaded with the nutrients your bones need, so you don’t need to pour over hours of articles and studies to find out?
Let me share with you the foods proven to support the health of your bones, and quite frankly, your entire body.
Let’s look at a recent, first-of-its-kind study that made it crystal clear what we should be eating:
Researchers at Ohio State University reviewed data from the Women’s Health Initiative (WHI), the largest study of postmenopausal women’s health in U.S. history.
The WHI studied women aged 50-79 between 1993 to 1998. Its organizers hoped to learn more about how to prevent and control older women’s diseases.
But Tonya Orchard, the lead researcher, and her colleagues at Ohio State University drilled down deeper. They wanted to understand the relation between inflammation and bone density. So, they looked at a subset of 160,191 women and their dietary data before the study.
They ranked the women by inflammation score, a score they assigned based on 32 foods the women ate — from most to least inflammatory.
Here’s what they found:
Chronic inflammation is often referred to as a silent killer because its signs and symptoms are often subtle, but it’s constantly causing damage inside you. Chronic inflammation is now thought to be a key factor in everything from bone health and diabetes to depression, heart disease and Alzheimer’s disease. That’s why preventative measures — like adding more anti-inflammatory foods to your diet — are critical to overall health. Anti-inflammatory foods, like organically grown vegetables and fruits, cold water, wild-caught fish, and fermented foods like organic full fat yogurt are a delicious, natural treatment for osteoporosis that can easily be incorporated into everyday life. Plus, while you’re keeping your bones healthy, you’ll be reducing chronic inflammation and helping to keep the whole host of age-related degenerative diseases at bay.
By Lara Pizzorno, MDIV, MA, LMT
Lara Pizzorno is the author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 29 years of experience specializing in bone health. Lara is the Resident Bone Health Expert at AlgaeCal, the Editor of Longevity Medicine Review, a Senior Medical Editor for SaluGenecists Inc., and Integrative Medicine Advisors, LLC.
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As a co-owner of Senior.com, Kimberly Johnson is passionate about providing Seniors with the resources and products to live well. Kimberly is a seasoned caregiver to her family and breast cancer survivor. Her father battled ALS, Lou Gehrig’s disease, for 13 months before passing. Today Kimberly lives in Southern California near her 102 year old grandmother, widowed mother, a mentally disabled sister and second sister who is also a breast cancer survivor. She is happily married to her husband of 22 years and they have 3 children.View All Articles