Eating strategies for bone health

As middle age women, we are always on the hunt for how to preserve our bones as we age.

Osteoporosis, which strikes about 1 in every 4 women, is called a “silent disease” because it progresses without symptoms until a fracture occurs.

And though it’s true that it develops less often in men than in women, men are NOT immune to this disease. So please remember that whatever takeaway advice you gather from us, be sure to share it with the men in your life!
Most people hear the words bone health and automatically think of one thing – calcium. Truth be told, there is SO much more to the picture. For one thing, calcium alone does not build bones. It works synergistically with at least 19 other nutrients!  Plus, diets that are low in veggies and fruit and high in animal protein, sugars, alcohol and carbs can over time contribute to bone loss.

Chronic stress, too much or too little exercise, and environmental toxins also negatively affect bone health. Poor lifestyle choices can deplete our mineral reserves that are critical for bone health.

With that in mind, here are some of our favorite bone supporting tips: 

Eat your veggies (at least 5 servings per day) Even if you don’t go any further down this list, taking this one step can instantly make a huge difference. That’s because vegetables are loaded with fabulous bone-building minerals and antioxidants. What does a serving look like? One serving = ½ cup cooked or raw and 1 cup leafy greens. Think onions, zucchini, mushrooms, broccoli, cauliflower, cabbage and all your greens.

Replace refined carbs and grains with roots and gourds, such as butternut and acorn squash, carrots, beets, parsnips, turnips.We encourage you to greatly reduce refined starchy foods like bagels, muffins, white rice and pasta which lack nutrition. And though a couple servings of whole grains like brown rice, oats and quinoa can be super healthy, don’t let them outweigh your veggie intake. That’s why we also advocate eating starchier veggies (like the winter squashes, peas and beets) which are hearty and filling and can help reduce your grain load while improving your veggie count.

Include collagen in your diet. Several studies on collagen, which represents 90% of organic bone mass, suggest that collagen peptides may enhance bone metabolism, especially in the pre-osteoporosis phase known as osteopenia. A daily intake of 10g of collagen peptides for 4 to 24 weeks may increase bone mass density.

One more MUST. The research is clear that weight bearing exercise is critical for bone health. Check out THIS link for more info on exercise and bones. 

If you are concerned about your bones or have other nutritional challenges, feel free to contact us and see how we can help. 

stephanie goodman and jane schwartz


Jane and Stephanie, creators of The Simply Nourished Solution™, are nutritionists who help women over 50 go from overweight, frustrated, and inflamed to lighter and healthier so they can be more active, feel good in their bodies, and live the second half of life with energy and confidence. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.


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