Did you know that over the age of 50, one in three women and one in five men will suffer an osteoporotic fracture? That’s why taking the necessary preventative steps to boost your bone health now is so important to support a healthy, active lifestyle!
What Is Osteoporosis? Osteoporosis causes bones to become weak and fragile, which can result in breaking bones easily – even as a result of a minor fall, a bump, a sneeze, or a sudden movement. Fractures caused by osteoporosis can be life-threatening and a major cause of pain and long-term disability.
So, what can we do today to be preventative and reduce our risk of brittle bones and fracture?
The best exercises to support bone health are weight-bearing, muscle-strengthening and balance-training exercises. For example, lifting weights or using your own body weight such as squats, lunges, Pilates or yoga.
2. EAT FOODS THAT CONTAIN BONE-BUILDING NUTRIENTS
Did you know that there are certain foods that can improve the health of our bones? Growing up most of us were told to eat calcium-rich dairy foods for strong bones, so dairy may be the first food that comes to mind! However, what if you eat dairy-free or plant-based, whether for health, ethical or preference reasons? The good news is there are a ton of plant-based foods that support bone health! Below are a few of my favorites.
PRUNES – When you hear the word prune, the misconception that will likely come to mind is a dried fruit that older people eat to stay regular. While prunes do have the power to keep your digestive health consistent, they are also one of my favorite foods to support bone health! They are so versatile and delicious! Research suggests that eating 5-6 prunes a day may help prevent bone loss. Sunsweet Amaz!n Prunes are an all-natural option with no added sugar. In fact, compared to other dried fruit prunes are naturally lower in sugar and have a low glycemic index of only 29! This means that they digest more slowly compared to other foods with a higher glycemic index, to better support blood sugar levels. Prunes are also a good source of vitamin K, another nutrient known to support bone health. A serving of approximately 5 prunes has 19% of your recommended daily intake of vitamin K. You can eat prunes just as they are, or they are also so versatile in recipes! Check out some of my favorite recipes at the end of this blog post!
ALMONDS – Almonds contain protein, fiber, quality fats and minerals, such as calcium, magnesium and phosphorus that help build and maintain healthy bones. A handful of almonds with a serving of prunes is a fantastic snack packed with protein, fiber, healthy fats and energizing carbohydrates!
DARK LEAFY GREENS- Swap dairy for dark leafy greens or green veggies! Bok choy, Chinese cabbage, kale, collard greens, turnip greens and broccoli all contain calcium. In fact, one cup of cooked turnip greens contains 200 milligrams of calcium which is 20% of your daily recommended intake! Dark leafy greens also contain vitamin K, another key nutrient which can support bone health. And healthy bones help to reduce your risk for osteoporosis.
MILKS FROM PLANTS- Plant-based milks or yogurts can contain calcium whether naturally or fortified. Always check the nutrition facts panel!
3. AVOID BONE-HINDERING LIFESTYLE HABITS
Smoking, alcohol, a sedentary lifestyle and being overweight can hinder bone health.
4. KNOW YOUR RISK FACTORS!
Don’t hesitate to discuss bone health with your doctor, even at a young age! You can also talk with your doctor and ask for an assessment of your bone health status.
Gingerbread Prune MuffinsPrint Recipe
- 1 ½ cup gluten free 1-to-1 baking flour mix
- ⅓ cup coconut sugar
- 1 teaspoon pumpkin pie spice
- 1 teaspoon ginger powder
- 1 teaspoon baking soda
- Pinch sea salt
- ¾ cup Sunsweet Amaz!n Diced Prunes
- ¾ cup Sunsweet Amaz!n Prune Juice
- ¼ cup coconut oil
- 2 eggs or flax eggs
- 1 tablespoon of fresh squeezed lemon juice
- Preheat the oven to 350 degrees Fahrenheit.
- Add all of the dry ingredients to a medium bowl and whisk together.
- Add all of the wet ingredients to a large bowl and whisk together.
- Add the dry mix to the wet mix and stir until well combined.
- Pour batter into muffin pan and bake in the oven for 30 minutes.
- Let sit 10 minutes before enjoying.
Looking for More Bone-Building Recipes? Check Out:
Disclosure: This blog post is sponsored by Sunsweet. Opinions are my own. We only share products and brands we love and believe the HGG Community would love too!