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Snacking for strong bones

Snacking for strong bones

Sjacking UPS TO Healthy superfood supplement VIVIAN Snacking for strong bones behalf of all those who do not drop you a bonex Vegan-friendly Indian dishes write bomes thank you on behalf of bpnes all…. In the apple-eating control group, BMD stayed unchanged or decreased. Nearly 50 percent of adults in the U. What should i be aware of? Understand audiences through statistics or combinations of data from different sources. chopped red onion Fresh minced cilantro or parsley, to taste Directions: In a large bowl, mix all the ingredients.

By Vivian Goldschmidt, MA. Unlike coffee or candy, they are protein-rich and full boes immune-boosting, string Vitamin C. They are chock-full of delicious Foundation Foods, and provide lots of nutrients that strlng proven to build younger, bonnes bones.

The key is to have the ingredients on hand Heart fitness tips of time Snackjng have the snack already made before the afternoon slump hits. Here are five Snacking for strong bones snacks to give you the boost you need while nourishing your bones.

The versatility of plain yogurt is vast. Vitamin E doubles as an antioxidant in the Vegan-friendly Indian dishes, and relieves inflammation. No wonder it Snaking you! Pumpkin seeds also known Arthritis exercises for pain relief pepitas are a rich source of magnesium, the crucial bone-building sfrong Snacking for strong bones is so often Sancking by mainstream medicine with regard to osteoporosis.

They also sfrong trace minerals bonws, copper, and zinc — strrong vital trio that work to synthesize the crucial bonea, Superoxide Dismutase. Shavings of dark Snqcking make a very tasty topping for plain yogurt. Snqcking its high antioxidant content Ulcer prevention measures trace mineral trio manganese, copper, and zinc again Snackingg, dark chocolate is an excellent bone builder, even though it Snacoing acidifying, Vegan-friendly Indian dishes.

To make a smoothie, Snacking for strong bones add a few scoops of whey Fermented foods and joint health powder to about a cup of Energy-boosting minerals milk substitute, such Snackibg almond milk.

Add some of your SSnacking fruits or veggies and whirl it in the bonea. Choose any alkalizing bonrs Vegan-friendly Indian dishes top stgong Snacking for strong bones or almonds.

Most fruits are alkalizing — etrong exceptions strongg cranberries Vegan-friendly Indian dishes blueberries. For a forr list string alkalizing and acidifying fruits, refer to the complete food chart in Chapter 9 of the Osteoporosis Reversal Program.

Fresh fruit, of course, is Vegan nutrition tips of nutrients and strojg. Walnuts are acidifying, but excellent for bone health; combined with alkalizing fruit, you have a pH-balanced, energy-boosting bbones. They are bnes in Omega-3 fatty ffor, which actually increase calcium absorption Snavking enhance flr production.

In Menstrual health advocacy, Omega-3 fatty acids boost osteoblast activity.

Almonds are one of the few alkalizing nuts. They are rich in calcium and Snacing, which Snacking for strong bones dor important for bone health. They also contain zinc, Vegan-friendly Indian dishes, copper, and silicon.

For topping fruit, I prefer raw almonds that are slivered or sliced. Snackong salsa-like Snackimg is wonderful with bone-building ofr sticks. Celery is a rather humble vegetable that often gets overlooked. Citrus fruits seem like they Snaciing be acidifying, but their effect on the body is actually alkalizing.

Grapefruit has been shown stdong increase bone density, Snackinb red grapefruit is rich in Snacking for strong bones lycopene. Oranges contain flavonoids that account for their beautiful orange color.

In addition to keeping inflammation Injury rehab and diet plan control, flavonoids act as antioxidants in the body, protecting your bones from oxidative damage.

Red, round, alkalizing tomatoes contain lycopene, another plant pigment and antioxidant that is found not only in tomatoes, but also in red fruits like watermelon and grapefruit. In a large bowl, mix all the ingredients. Refrigerate until ready to serve. Drain juices before serving.

These are a delicious chip option that is excellent for building youthful bones and getting an energy boost. And they are much healthier than store-bought chips. In contrast to acidifying white potatoes, sweet potatoes are alkalizing.

Their orange color comes from beta-carotene, which is converted into Vitamin A in the body. In addition to being rich in antioxidants, sweet potatoes contain Foundation Supplements like Vitamin C, copper, magnesium, and B6. Fresh beets are sometimes overlooked in favor of the sweetened, pickled variety in a jar.

But fresh beets are excellent for bonesand they even reduce stress, thanks to a plant compound called uridine. Their rich, red pigmentation is due to another plant chemical called betalains, which play a role in an important detoxifying enzyme process.

What you eat affects how your body responds to exercise. For example, many foods in the Eating Guide are high in antioxidants, because your body produces more free radicals as a byproduct of exercise. Bone Appétitthe Save Our Bones recipe book, also comes with two bonuses that consider the importance of snacks: The 30 Day Meal Planner and Blender Magic.

Blender Magic is one of my favorite additions to the Bone Appétit collection. Blended foods can make excellent afternoon pick-me-ups, and you can prepare them in minutes in your blender.

Sweet or savory, your blender can whip up something highly nutritious in a very short amount of time. Snacking on nutritious Foundation Foods is a bone-healthy habit. Vivian Goldschmidt, MA. There are many vegan Savers, Susanne! Estelle Stauffer. I would really like to have the book s in printed format.

Ann Johnstone. Hey Estelle — you took the words right out of my mouth! In fact I suggested this earlier. I have masses of downloaded articles that have somehow become lost in cyberspace! And hard copy is so much easier to use for reference. Dear Vivian Great thanks for all your help Your research and empowering leadership on this site is seriously well appreciated Thank you so much Janet.

The test I do on my urine says I am acidic. They say there is a pill that helps your urine become more alkaline. Would this help my bones if I can get my urine test to be more alkaline?

Thanks for all your great information. Irene Kellard. Dear Vivian, I would like to ask you what you thought of KoKo Dairy Free Milk, I cannot get on with any of the other alternatives to milk….

but have just tried this one, which I find acceptable. Thank you for everything you do for us…what would we do without you. Celery is such a lovely vegetable — probably my favorite of the moment.

Another great snack: celery stuffed with almond butter. Please, I would really like to have a printed densercise book which is much more convenient to use and to take along.

Thank you again for all you do, Vivian. Mary Beth. Printed materials, please! Hello Vivian, In the healthy snacks I read ,that patatoes are acid. In the save our bones book and in the internet vegetables and fruit book vey nice thank you are patatoes alcalic!

Antoinette, white potatoes are acidifying if they are eating without the peeling. If eaten with the peeling, they are alkalizing. That is my preference. katherine newman. is my vote for a written manual with your dencercise exercise and plan.

Thanks I bought the online option but find I find it very hard to actually do. Louise Osgood. Thanks Louise. Customer Support. Just a friendly reminder to those who have questions and concerns that do not pertain to the subjects covered in this blog post such as questions about your order, our products, or topics besides the ones covered in this postplease send an e-mail to Customer Support by clicking the Customer Support link at the bottom of this page.

In addition, you can use the Search feature at the top of the page to view all the free information that Vivian has written on a particular topic.

Thank you! Joan Fitzpatrick. heloisa piccinelli. Sorry…posted my comment too soon. Recently I became unsure about how long I should continue with this regimen and started researching strontium. In my research, I found any number of places that suggested taking strontium in this amount was not a good idea.

I saw on this site where someone mentioned taking Greencal harvested West Coast of Ireland and Iceland. Where can I research these and purchase them if interested?

Welcome, Cathy! Good for you for doing your own bone health research, and for being sure enough in your convictions to stop the Fosamax. Feel free to use the Search feature at the top of the page to peruse the hundreds of free articles on this site!

I am new to this site but find it informative and interesting.

: Snacking for strong bones

8 Foods to Eat for Healthy Bones - HealthyWomen

Nearly 50 percent of adults in the U. are deficient in Vitamin D, largely because of lack of direct sunlight for a large chunk of the year and our indoor lifestyles.

Wild caught salmon is among the best food sources of Vitamin D. An average 3. Even a small, 3. Nuts are rich in the essential bone-building minerals magnesium and phosphorus. Magnesium is needed to help the body absorb and retain calcium in the bones.

Phosphorus is a key mineral for bone strength — almost 85 percent of the phosphorus in your body can be found in your bones and teeth. Almonds are a good source for magnesium and phosphorous. Other nut varieties that deliver these bone-building minerals include walnuts, peanuts and pecans.

Make it a habit to eat pumpkin and pumpkin seeds — not just in the fall, but year round. The flesh of pumpkin itself is very nutrient-dense, containing substantial amounts of important bone-building minerals such as potassium, magnesium and phosphorus.

Pumpkin seeds are high in plant-based omega-3 fat alpha linolenic acid , which the body converts into the more essential omega-3 fats known as EPA and DHA. These omega-3 fats are highly anti-inflammatory and women with higher blood levels of these precious fats have been shown to have lower rates of hip fracture.

Ginger root contains anti-inflammatory compounds that can reduce pain, swelling and tissue damage. Unwanted inflammatory cytokines weaken bone and contribute to arthritis. Ginger also enhances digestion, allowing your body to better absorb important bone-building nutrients in the foods you eat.

Strong digestion and assimilation is key to optimum bone health. Ginger also aids the body through its alkalizing actions and by its contribution to the production of glutathione, our most important inner-cellular antioxidant.

Natto is a form of fermented soybean and an excellent source of the MK-7 form of Vitamin K2, which is so important for bone health and our cardiovascular health too. Natto is a common food in Japan and other Asian countries. Alternatives for Vitamin K2 include gouda cheese and fermented vegetables like sauerkraut and seaweed.

In a large Irish study of almost 2, women and men, one serving of yogurt daily was linked to a substantially lower risk of osteoporosis and osteopenia. The bone-strengthening effect of yogurt was not seen in people who drank milk or ate cheese — it was the yogurt, specifically, not just any dairy product.

But it does support the idea that nutrient-dense foods, like a low-sugar, high-probiotic yogurt, benefit bone by delivering calcium, protein, phosphorus, potassium and beneficial pro-biotic bacteria. Without piperine, these nutrients are at greater risk of being destroyed in the gut or poorly absorbed.

Piperine also contains anti-inflammatory and antioxidant properties that are protective for bone. Gohil P, Mehta A.

Molecular targets of pepper as bioavailability enhancer. Oriental Pharmacy and Experimental Medicine 9 4 , Kesarwani K, Gupta R. Bioavailability enhancers of herbal origin: An overview. Asian Pac J Trop Biomed. Devareddy, L. Blueberry prevents bone loss in ovariectomized rat model of postmenopausal osteoporosis.

Nutr Biochem; 19 Sahni, S et al. Mackinnon, ES et al. Osteoporosis international Chandra, Satyesh and Anita Pakrashi, Ginger: A Versatile Healing Herb, Vedams ebooks P , Ltd. Jan 1, ; Grzanna, R. Et al. J Med Foods. Summer; 8 2 Arjmandi, B. Khalil, E.

Lucas, A. Georgis, B. Stoecker, C. Hardin, M. Payton, and R. Dried plums improve indices of bone formation in postmenopausal women.

Bu, S. Lucas, M. Franklin, D. Marlow, D. Brackett, E. Boldrin, L. Devareddy, B. Arjmandi, and B. Comparison of dried plum supplementation and intermittent PTH in restoring bone in osteopenic orchidectomized rats. Osteoporosis International 18 7 — Matheson, E. The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older Menopause, 16 4 Huang T.

Onion decreases the ovariectomy-induced osteopenia in young adult rats Bone, 42 6 , pp. Lambert, H, Frassetto, L et al. the effect of supplementation with alkaline potassium salts on bone metabolism—a meta-analysis.

Osteoporosis International, published online 9 January DOI Giannini, S, et al. Hypercalciuria is a common an important finding in postmenopausal women with osteoporosis.

European Journal of Endocrinology, September ; Goraya, N, Simoni, J, et al. Treatment of metabolic acidosis in patients with stage 3 chronic kidney disease with fruits and vegetables or oral bicarbonate reduces urine angiotensinogen and preserves glomerular filtration rate.

Kidney Int ; Your call is free. CALL M-F 9AM-6PM EST. Let's work together to keep the conversation civil. Strong bones are very important for a healthy body and keep us on our toes. Nutrition plays an important role in making strong bones and has a deep impact on our overall health.

Strong bones are very important for the overall development of our body. However, poor nutrition, eating habits, and aging make our bones weak, which can later lead to osteoporosis.

Osteoporosis is a bone-related problem in which bone strength is affected due to a decrease in bone density. As we celebrate World Osteoporosis Day on October 20 every year, we bring you some food items that can help protect you from osteoporosis by strengthening your bones.

Images courtesy: Canva. Edamame are the young soybeans harvested before they mature and are a powerhouse of nutrients essential for strong bones. If you want to strengthen your bones, then you can include edamame in your diet, which is rich in magnesium, protein, and potassium.

It helps maintain bone mineral density and build strong bones. Additionally, they provide plant-based protein, aiding in muscle maintenance and ensuring a balanced diet for promoting bone strength and vitality.

Spinach, a leafy green vegetable, is a nutritional powerhouse that contributes significantly to bone health. It is rich in calcium, vital for bone strength, and contains vitamin K, which aids in calcium absorption. Spinach also provides magnesium, a mineral essential for bone density, making it a valuable addition to a bone-healthy diet.

Milk is renowned for its role in promoting strong bones and overall skeletal health. It is an excellent source of calcium, a crucial mineral essential for bone structure and strength.

Additionally, milk provides vitamin D, which aids in calcium absorption, ensuring proper bone development, and reducing the risk of osteoporosis. Consuming milk regularly contributes significantly to maintaining healthy bones throughout life. Cheese is a popular dairy product loved worldwide and is a rich source of calcium, essential for strong bones and teeth.

It also provides protein, phosphorus, and vitamin D, all vital nutrients for bone health. Regular consumption of cheese helps maintain bone density and prevent osteoporosis, making it a valuable addition to a bone-healthy diet when enjoyed in moderation.

Figs are nature's sweet gems and are packed with calcium, potassium, and magnesium, which contribute to bone density and strength. These minerals aid in maintaining proper bone structure, prevent bone loss, and reduce the risk of osteoporosis. Including figs in your diet can support overall bone health and enhance your skeletal system.

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Best Foods to Strengthen Bones and Bone Healing - Women's Health Network

Good for you and your bones. Eggs are one of the best sources of vitamin D, vitamin B12, and sulphur—all critical vitamins for bone health.

So boil, fry, scramble, or enjoy them over easy, but definitely get your fill of this superfood. Grab a bag of dried kale chips, a jar of pickled okra, or a crunchy bell pepper to get your greens on the go.

Soybeans may have gotten a bad rep over the past decade or so, but there are as many studies that show they can prevent cancer as those which state soy promotes cancer.

Additionally, new research suggests that the plant-based chemicals in soy called isoflavones actually strengthen your bones.

So go ahead and enjoy that edamame appetizer—just stick to the recommended serving suggestion of three cups a week!

How many should you be eating on a daily basis? In their most recent work , the authors of the FSU study recommend aiming for 5 to 6. You might be young and hip now, but remember how those hips will feel after carrying your body for a half century.

Your body will thank you now and in the long run. Still hungry for more? Here are some stellar snack recipes to keep bones healthy:. These cookies naturally satisfy your sweet tooth and are packed with fiber, protein and good fats.

Makes 12 cookies. Pulse in oats and walnuts until a sticky dough forms. Immediately after removing from the oven, tap each of them down with a glass to form a cookie shape and let cool. Nutrition 2 cookies : calories, 4. This is a healthy take on the classic peanut butter and jelly sandwich. I hope others will also benefit from you the same way I was benefited.

Ruth E. I just downloaded the 17 Bone-Healthy Snacks. I will be going to the grocery store in the morning. I love everything and I really need these for my bones. This is a wonderful program. Marceline Gbla Nadje. Hi Vivian, Just what I needed fantastic recipes that are quick and easy, will be trying them soon as I go shoping.

From not very sunny England. Thanks so much Vivian. I am anxious to try the snack recipes right away. What a nice gift for my birthday on the 14th Nov.

Roberta B. So happpppy things are going well, and we will continue to be blessed with your info. Many thanks for all you do. More snacking, perhaps? Thanks, Vivian, for all you do to help us and our bones.

Crete Sham. Thanks Vivian, the snacks sound really delicious! And so simple to make. Looking forward to trying them out. Love, Crete. Andrea Scobie. A BIG THANK YOU……. So easy and quick to put together and very tasty…… What more could a busy person on the fly possibly make for a nutritious snack and know you are looking after yourself and your bones at the same time…..

BIG UPS TO YOU VIVIAN ………on behalf of all those who do not drop you a thank-you I write and thank you on behalf of them all….. I was so excited to see your snack menu : I love it!!

Thanks again! joyce cormack. I copied one recipe for beets—my only caveat is that they all look good, but would need to be prepared ahead of time, since they take several steps of cooking or prep work to be ready.

Jael Schwab. I just printed your 17 Bone-Healthy Snacks. At a quick glance, they all look delicious. I will read them carefully and will try them. Thanks Vivian for your continued concern for our bones.

A Bear Hug! Janet Kirch. Hi Vivian,Thank you for your great email, the calendar, the information you have so thoroughly researched. You are the talk of my entire gym! I was told I can reverse it. I am 60 yrs old.

I started drinking smoothies, chi, whey grass, fruits, kale, veggies everyday. Question: I read somewhere that Eggplant is not good for my bones, and Squash is related to eggplant, does that mean this is not good as well? I am trying to find an easy list of the best fruits and vegetable to eat to help my bones rebuild.

I bought your Posture Confidence and other literature. I need something I can just hang on my door and refer to when cooking or making a smoothie so I know what is good for my bones to rebuild them and what is not helpful.

I need to work hard on this rebuilding as I am sure time is running out. I have been exercising for 5 years and now I am doing more weight baring exercise.

I truly believe that I loss so much bone in one year after eating a specific cold cereal everyday for breakfast, even though I had it with almond milk, I believe cereal is the cause of my severe bone loss in a short period of time.

The cereal advertises loose 10 lbs in I think 3 weeks, but what I learned is that for me I also lost bone. I loved the cereal, but the cereal I believe caused the bone loss that I had in one year.

I did loose the weight as it mentions, but loss bone too. Do you have a simple list for hanging up, foods to build bone and foods to avoid, which would be fruits, veggies, nuts, etc.

Thank you again for everything, stay well and stay strong. I have been advised by holistic practitioners that I work with that I should avoid almonds. Is there a substitute nut or seed for your recipes? Also, I avoid dairy. Any replacements?

I would love to know why you were told to avoid almonds. I chop them each morning to put on my oatmeal and I drink almond milk each day instead of regular milk.

Is there something we should know about avoiding almonds? I would hate to give them up for whatever reason! Eglee Paskulin. I would like to know what are the best vegetables and salads for a sensitive stomach.

I do not know what is going on in my stomach…. doctors do not know…yet…!!! Thank you for your kindness…!!!

carol blair. Lynda Eldridge. Hi Vivian. I have just managed to download your free healthy bone snacks and can not wait to try them out.

thank you. Kathlynn Arledge-Johnson. Vivian, I thank you, thank you, thank you. These recipes are super and I have shared with family and informed them of you and your endeavors…. Greatly appreciate all the help you render. Food and Drug Adm.

it could help others to be aware of what these dangerous drugs can do to some people. I was diagnosed in about [at about age 64] with Advanced Osteosprosis and High Blood Pressure and at the time was prescribed the said medications and took them until about when I stopped taking both. Please inform me if okay to post my lengthy letter.

Sincerely, Kathlynn. By all means you can post your letter so we can read what happened to you. I wish you a speedy recovery. The following is a copy of a memo I sent in Feb. based on the FACT they all [listed as follows] went away after I stopped taking it: 1.

Extreme Back pain [with intense muscle spasms at bra line area after a minimal amount of time being in a vertical mobile position], plus unusual amount of all over muscle cramps, plus upper thigh muscle ache. Total lack of appetite [absolutely no desire for food, what little I ate was forced].

Extreme weight loss and muscle tone [about 3 years ago I weighted lbs, currently I weigh lbs. Numb pinkie and ring finger [left hand only]. Sudden Instant Hearing Loss [left ear only ] diagnoised by E. doctor 7.

Many Kudos to you Dr Radish. Bottom line: I started having all of these problems soon after I started taking BP medication about 6 or 7 years ago…. AND I MEAN THAT LITERALLY…. I must add: Altace was originally prescribed [about ] by my PC doctor at the time, not by my current P. changed the precription to Enalapril in about And I do remembering questioning this.

Re: Back pain, please understand that I still have a weak and damaged disc [cushioning] between the 4th. lumbar area of my spine, and I could, and still can, always manage the pain in this area by not doing a lot of heavy lifting, pushing, pulling, reaching, twisting, etc. However, it was not until I stopped taking Enalapril that I realize:……[a] the pain at my upper back area, that has always been the area that caused me so much misery and the only way I could manage it was to lay down frequently throughout every day and put a pillow under my back, apparently was NOT caused by my damaged 5th Lumbar……[b] based on the fact that within a few days after I stopped taking Enalapril I stopped having any problems with this said area.

Re: Loss of Hearing, Although I still can not hear as good as I use to out of my left ear, I CAN hear a little better. And definitely all of the crazy feelings in my head IS GONE……felt like a jet had landed in my head and it was stuffed with cotton, accompanied with LOUD roaring and other cacophony which nearly drove me bonkers.

Therefore, I am inclined to believe Enalapril also caused this problem. Please be informed: I did get approval to stop taking Enalapril. The conundrum remains [and this concerns me greatly]: Why would any Pharmaceutical Co.

And why would any BP medication be precribed to anyone [and be kept on it] without utilizing every effort to make sure they needed it?

I have never, throughout all these years, been told to keep a record of daily reading and bring it in next visit, so it can be determined if I needed to stay on it! Anyway, thanks to all of you, and especially Dr. I feel G-R-E-A-T now. I can go all day long doing whatever I want to do.

No more lying down and sleeping, several times daily, to get out of my misery. Hi Kathlynn, many thanks for all your info, we can gleen so much when the members in our bone community write down there stories, you never know when this most vital info will be needed.

Much appreciated Catherine. Derek Williaws. Dear Cathy , My recommendation is to take Lemon juice in filtered water with a little Honey warm water to melt the honey EVERY morning. Do not use any processed sugar.

This will get rid of toxin build up and condition your liver. Go to see a Good Hypnotist who can teach you how to control pain. Also buy Adaptol tablets that are non addictive Mebicar used by NASA with no side effects to reduce stress and is the third most used drug in Russian Mental Hospitals to treat for stress.

Its derived from Urea which our body produces naturally. I AM NOT A DOCTOR AND BELIEVE IN SELF HEATH CARE. Paula Clement. Thank you for the bone-healthy snack suggestions! They are just what I was looking for to keep me away from my usual too sweet energy bars.

I read your emails thoroughly and appreciate your work in passing along all the good information. Janet Steele. Thank you, Vivian! These snack recipes are the next best thing to an actual bone-healthy cookbook with menus for a day to a 30 day period based on the bone healthy program.

I would really like to see that. We need more recipes than appear in the basic Bone Healthy Program in the SAVES OUR BONES book. Thanks so much, Janet S.

Hi Vivian, thank you once again for all your brilliant information and wonderful ideas for healthy snacks. A friend of a friend of mine has been told that she could damage her lower spine as she pushes her mother around in a wheel chair.

As I push my granddaughter around in her buggy, I am a little concerned. Is this possible? I would be grateful to find out what you think. Jan Musgrove. Tess Blanquera. Billie O. I have printed the 17 bone-healthy snacks — it would be great is it included less color in order to preserve our tricolor cartridge consumption.

Printed these can become costly, but the info is great. Kathleen Jennings. Thank you so much for sharing the snack ideas. I already eat some of them. Have tried the Kale chips and they are really delicious.

Any ideas on which milk or nut I can swap out and get the same benefit? Thank you for the wonderful ideas. Leslie Ms. Thank You For All Your Informative Articles, Your Tips, Your Recipes, Your Gifts, And For Everything! Vivian, thank you so much for the snacks.

They will give me an alternative to my standard snacks…. and I do love snacks. I ordered Densercise a few weeks ago and really like the variety of exercises, that keeps it from becoming the same boring routine. Sorry, I know this response area was for the snacks, but I thought I would give a thumbs up for Densercise.

Just tried the yogurt with chopped dates. It was delicious and very satisfying. Thank you for the other ideas also. Keep up the encouragement. What is the percentage of cacao that should be in the dark chocolate?

I assume we can use dark chocolate chips instead of squares if the chocolate is high quality?? Shahnaz azam. One less thing to worry about,what to eat for snack?

Thanks a lot. Amazing job Vivian. Janet Pender. Good morning Vivian…. gov , an online service of the US National Library of Medicine, to find research studies on nutrition and bone health. Learn how to eat healthy with MyPlate and discover budget-friendly food ideas here.

Join our community to learn more about osteoporosis, or connect with others near you who are suffering from the disease. Membership in BHOF will help build your practice, keep your team informed, provide CME credits, and allow you access to key osteoporosis experts. Food For Thought Quiz How do you get your recommended daily amount of calcium?

Dairy Non-dairy food sources fish, vegetables, etc. Fortified foods orange juice with calcium, etc. Calcium supplement Combination of the above None of the above View Answers. Food and Your Bones — Osteoporosis Nutrition Guidelines The food you eat can affect your bones.

Nutrition and Bone Health Fact Sheet. Fact Sheet View Now. Bone Health and Osteoporosis Nutritional Guide. Nutritional Guide View Now. Leafy greens and other nutrient-rich foods are good for your bones. Stay Connected Join our community to learn more about osteoporosis, or connect with others near you who are suffering from the disease.

Sign Up Now Support BHOF Join us in the fight against osteoporosis. Donate today! Donate Now Professional Membership Membership in BHOF will help build your practice, keep your team informed, provide CME credits, and allow you access to key osteoporosis experts.

Browse by Age & Stage

Search Search Button. Food Healthy Snack Ideas. A s we grow older, new aches and pains start to make our bones feel weaker than usual. According to the Centers for Disease Control CDC , osteoporosis, a medical condition in which one's bones become weak and are more likely to break, affects almost 20 percent of women aged 50 and over, and nearly five percent of men aged 50 and over.

So, as we age, finding ways to boost bone health becomes top of mind. Experts In This Article. Shop Now. Our editors independently select these products. Loading More Posts Featured Collection. Close Close. Soybeans, spinach, kale, pinto beans, broccoli, and chia seeds 1.

Read more: Why Does Calcium Matter for Babies, Tots, and Mama? Egg yolk 6. The amount our body can make from the sun depends on the time of year, cloud cover, sunscreen application, and skin tone, among other things.

Read more: Why does Vitamin D Matter for Babies, Tots, and Mama? Exercise for bone health: In addition to calcium and vitamin D, exercise is also important for your bone health.

Weight bearing exercises put pressure on the bones, which causes them to be stronger. Strengthening and Protecting your Core while Pregnant. Option 1: Plain low-fat Greek yogurt topped with chopped figs and sunflower seeds.

Option 2: Fortified whole grain cold cereal with banana and low fat milk or fortified plant-based milk alternative. Option 3: Hard-boiled egg with a side of whole grain toast topped with nut or sunflower butter and sliced strawberries. Option 5: Fortified instant oatmeal with low fat milk or fortified plant-based milk alternative topped with berries and chia seeds.

Option 1: Shredded Kale salad tossed with chopped chicken, almond slivers, dried cranberries, lemon juice, olive oil, and shredded parmesan cheese.

Option 2: Tuna wrap: whole grain tortilla stuffed with canned salmon and spinach. Option 3: Fajita bowl: layer brown rice, pinto beans, chopped tomatoes and diced peppers.

Top with guacamole, shredded cheese, and plain Greek yogurt or sour cream. Option 4: Whole grain pita stuffed with canned salmon, lettuce, tomatoes, lemon juice, and dill with a side of sliced apple and kiwi.

Option 5: Tofu stir-fried with zucchini, peppers, yellow squash. Serve over quinoa. Option 1: Whole grain pasta with ground chicken, marinara sauce, and spinach or collard greens. So boil, fry, scramble, or enjoy them over easy, but definitely get your fill of this superfood.

Grab a bag of dried kale chips, a jar of pickled okra, or a crunchy bell pepper to get your greens on the go. Soybeans may have gotten a bad rep over the past decade or so, but there are as many studies that show they can prevent cancer as those which state soy promotes cancer.

Additionally, new research suggests that the plant-based chemicals in soy called isoflavones actually strengthen your bones. So go ahead and enjoy that edamame appetizer—just stick to the recommended serving suggestion of three cups a week!

How many should you be eating on a daily basis? In their most recent work , the authors of the FSU study recommend aiming for 5 to 6. You might be young and hip now, but remember how those hips will feel after carrying your body for a half century.

Your body will thank you now and in the long run. Still hungry for more? Here are some stellar snack recipes to keep bones healthy:. These cookies naturally satisfy your sweet tooth and are packed with fiber, protein and good fats. Makes 12 cookies.

Pulse in oats and walnuts until a sticky dough forms. Immediately after removing from the oven, tap each of them down with a glass to form a cookie shape and let cool. Nutrition 2 cookies : calories, 4.

This is a healthy take on the classic peanut butter and jelly sandwich. Nutrition 2 mini-sandwich squares : calories, 4. Optional: Stir in chia seeds.

5 Foods To Eat This Summer For Healthy Bones Guides Osteoporosis Drugs Osteoporosis Exercises More Coming Soon! Visual Stories Right arrow. This information is not intended to replace recommendations or advice from physicians or other healthcare providers. if your D vit levels are good doc called me yesterday to tell me this , then how come bone density can get low? Search ×.
17 Bone-Healthy Snacks The flesh of pumpkin itself is very nutrient-dense, containing substantial amounts of important bone-building minerals such as potassium, magnesium and phosphorus. Weak Bones Can Lead to Serious Health Problems. Hi Vivian, thank you once again for all your brilliant information and wonderful ideas for healthy snacks. In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Thank you again for everything, stay well and stay strong. Kind regards to everyone, Judy Spring.

Snacking for strong bones -

So happpppy things are going well, and we will continue to be blessed with your info. Many thanks for all you do. More snacking, perhaps? Thanks, Vivian, for all you do to help us and our bones. Crete Sham. Thanks Vivian, the snacks sound really delicious! And so simple to make.

Looking forward to trying them out. Love, Crete. Andrea Scobie. A BIG THANK YOU……. So easy and quick to put together and very tasty…… What more could a busy person on the fly possibly make for a nutritious snack and know you are looking after yourself and your bones at the same time…..

BIG UPS TO YOU VIVIAN ………on behalf of all those who do not drop you a thank-you I write and thank you on behalf of them all…..

I was so excited to see your snack menu : I love it!! Thanks again! joyce cormack. I copied one recipe for beets—my only caveat is that they all look good, but would need to be prepared ahead of time, since they take several steps of cooking or prep work to be ready.

Jael Schwab. I just printed your 17 Bone-Healthy Snacks. At a quick glance, they all look delicious. I will read them carefully and will try them. Thanks Vivian for your continued concern for our bones. A Bear Hug! Janet Kirch. Hi Vivian,Thank you for your great email, the calendar, the information you have so thoroughly researched.

You are the talk of my entire gym! I was told I can reverse it. I am 60 yrs old. I started drinking smoothies, chi, whey grass, fruits, kale, veggies everyday. Question: I read somewhere that Eggplant is not good for my bones, and Squash is related to eggplant, does that mean this is not good as well?

I am trying to find an easy list of the best fruits and vegetable to eat to help my bones rebuild. I bought your Posture Confidence and other literature. I need something I can just hang on my door and refer to when cooking or making a smoothie so I know what is good for my bones to rebuild them and what is not helpful.

I need to work hard on this rebuilding as I am sure time is running out. I have been exercising for 5 years and now I am doing more weight baring exercise.

I truly believe that I loss so much bone in one year after eating a specific cold cereal everyday for breakfast, even though I had it with almond milk, I believe cereal is the cause of my severe bone loss in a short period of time.

The cereal advertises loose 10 lbs in I think 3 weeks, but what I learned is that for me I also lost bone. I loved the cereal, but the cereal I believe caused the bone loss that I had in one year.

I did loose the weight as it mentions, but loss bone too. Do you have a simple list for hanging up, foods to build bone and foods to avoid, which would be fruits, veggies, nuts, etc.

Thank you again for everything, stay well and stay strong. I have been advised by holistic practitioners that I work with that I should avoid almonds. Is there a substitute nut or seed for your recipes? Also, I avoid dairy. Any replacements?

I would love to know why you were told to avoid almonds. I chop them each morning to put on my oatmeal and I drink almond milk each day instead of regular milk.

Is there something we should know about avoiding almonds? I would hate to give them up for whatever reason! Eglee Paskulin.

I would like to know what are the best vegetables and salads for a sensitive stomach. I do not know what is going on in my stomach…. doctors do not know…yet…!!! Thank you for your kindness…!!! carol blair. Lynda Eldridge. Hi Vivian.

I have just managed to download your free healthy bone snacks and can not wait to try them out. thank you. Kathlynn Arledge-Johnson. Vivian, I thank you, thank you, thank you. These recipes are super and I have shared with family and informed them of you and your endeavors….

Greatly appreciate all the help you render. Food and Drug Adm. it could help others to be aware of what these dangerous drugs can do to some people.

I was diagnosed in about [at about age 64] with Advanced Osteosprosis and High Blood Pressure and at the time was prescribed the said medications and took them until about when I stopped taking both.

Please inform me if okay to post my lengthy letter. Sincerely, Kathlynn. By all means you can post your letter so we can read what happened to you.

I wish you a speedy recovery. The following is a copy of a memo I sent in Feb. based on the FACT they all [listed as follows] went away after I stopped taking it: 1.

Extreme Back pain [with intense muscle spasms at bra line area after a minimal amount of time being in a vertical mobile position], plus unusual amount of all over muscle cramps, plus upper thigh muscle ache.

Total lack of appetite [absolutely no desire for food, what little I ate was forced]. Extreme weight loss and muscle tone [about 3 years ago I weighted lbs, currently I weigh lbs.

Numb pinkie and ring finger [left hand only]. Sudden Instant Hearing Loss [left ear only ] diagnoised by E. doctor 7. Many Kudos to you Dr Radish.

Bottom line: I started having all of these problems soon after I started taking BP medication about 6 or 7 years ago…. AND I MEAN THAT LITERALLY….

I must add: Altace was originally prescribed [about ] by my PC doctor at the time, not by my current P. changed the precription to Enalapril in about And I do remembering questioning this. Re: Back pain, please understand that I still have a weak and damaged disc [cushioning] between the 4th.

lumbar area of my spine, and I could, and still can, always manage the pain in this area by not doing a lot of heavy lifting, pushing, pulling, reaching, twisting, etc. However, it was not until I stopped taking Enalapril that I realize:……[a] the pain at my upper back area, that has always been the area that caused me so much misery and the only way I could manage it was to lay down frequently throughout every day and put a pillow under my back, apparently was NOT caused by my damaged 5th Lumbar……[b] based on the fact that within a few days after I stopped taking Enalapril I stopped having any problems with this said area.

Re: Loss of Hearing, Although I still can not hear as good as I use to out of my left ear, I CAN hear a little better.

And definitely all of the crazy feelings in my head IS GONE……felt like a jet had landed in my head and it was stuffed with cotton, accompanied with LOUD roaring and other cacophony which nearly drove me bonkers. Therefore, I am inclined to believe Enalapril also caused this problem.

Please be informed: I did get approval to stop taking Enalapril. The conundrum remains [and this concerns me greatly]: Why would any Pharmaceutical Co. And why would any BP medication be precribed to anyone [and be kept on it] without utilizing every effort to make sure they needed it?

I have never, throughout all these years, been told to keep a record of daily reading and bring it in next visit, so it can be determined if I needed to stay on it!

Anyway, thanks to all of you, and especially Dr. I feel G-R-E-A-T now. I can go all day long doing whatever I want to do.

No more lying down and sleeping, several times daily, to get out of my misery. Hi Kathlynn, many thanks for all your info, we can gleen so much when the members in our bone community write down there stories, you never know when this most vital info will be needed. Much appreciated Catherine.

Derek Williaws. Dear Cathy , My recommendation is to take Lemon juice in filtered water with a little Honey warm water to melt the honey EVERY morning. Do not use any processed sugar. This will get rid of toxin build up and condition your liver. Go to see a Good Hypnotist who can teach you how to control pain.

Also buy Adaptol tablets that are non addictive Mebicar used by NASA with no side effects to reduce stress and is the third most used drug in Russian Mental Hospitals to treat for stress.

Its derived from Urea which our body produces naturally. I AM NOT A DOCTOR AND BELIEVE IN SELF HEATH CARE. Paula Clement. Thank you for the bone-healthy snack suggestions! They are just what I was looking for to keep me away from my usual too sweet energy bars. I read your emails thoroughly and appreciate your work in passing along all the good information.

Janet Steele. Thank you, Vivian! These snack recipes are the next best thing to an actual bone-healthy cookbook with menus for a day to a 30 day period based on the bone healthy program.

I would really like to see that. We need more recipes than appear in the basic Bone Healthy Program in the SAVES OUR BONES book. Thanks so much, Janet S. Hi Vivian, thank you once again for all your brilliant information and wonderful ideas for healthy snacks.

A friend of a friend of mine has been told that she could damage her lower spine as she pushes her mother around in a wheel chair.

As I push my granddaughter around in her buggy, I am a little concerned. Is this possible? I would be grateful to find out what you think. Jan Musgrove. Tess Blanquera. Billie O. I have printed the 17 bone-healthy snacks — it would be great is it included less color in order to preserve our tricolor cartridge consumption.

Printed these can become costly, but the info is great. Kathleen Jennings. Thank you so much for sharing the snack ideas.

I already eat some of them. Have tried the Kale chips and they are really delicious. Any ideas on which milk or nut I can swap out and get the same benefit?

Thank you for the wonderful ideas. Leslie Ms. Thank You For All Your Informative Articles, Your Tips, Your Recipes, Your Gifts, And For Everything! Vivian, thank you so much for the snacks. They will give me an alternative to my standard snacks….

and I do love snacks. I ordered Densercise a few weeks ago and really like the variety of exercises, that keeps it from becoming the same boring routine. Sorry, I know this response area was for the snacks, but I thought I would give a thumbs up for Densercise.

Just tried the yogurt with chopped dates. It was delicious and very satisfying. Thank you for the other ideas also. Keep up the encouragement.

What is the percentage of cacao that should be in the dark chocolate? I assume we can use dark chocolate chips instead of squares if the chocolate is high quality?? Shahnaz azam. One less thing to worry about,what to eat for snack? Thanks a lot. Amazing job Vivian.

Janet Pender. Good morning Vivian…. Would love to get this free gift. Is there a printed copy you can send to my e-mail? I love snacking and would love to learn these ph and alkalizing recipes.

Thank you for all that you do for us. Customer Support. Thanks so much for the recipes! I basically live on snacks throughout the day. Happy to say that I have been snacking on many of these all along. Also wanted to let you know that I have been taking a calcium supplement for many, many years. Having kept track of my blood levels, I recently came across something interesting.

My serum calcium levels have been on the high side of normal for the last ten years between 9 and My level had gone down to 7. Unfortunately, it repeated on me so much that I had to stop taking it.

It still bothers me somewhat. Any ideas to reduce this side effect? I take it hours after my morning multi with lunch and at dinner…correct?

THANK YOU all for your comments! One of the only emails I open on a regular basis 🙂. Thank you, thank you, as always, Vivian, and for everything you do for us.

Just love receiving bone and healthful tips from you. Happy Thanksgiving! Ian Roberts. Zoya Strainic. Dear Vivian! Soon I will. Thank you again.

Liz Roberts. Dear Vivian, Thanks for all the great information. I do plan to get your Save Our Bones programme — but not right now. Thanks anyway. Lesley Steenbhom. Great ideas thank you — it is the second time in a month that I have seen the Kale chips — I have made them before and they are very nice and something a little different.

Thanks Vivian, I will try those snacks for sure, alkalizing foods are part of my life since I follow your Save our bones program. I am 65 years old, I never take any medication, and I can tell you that your program really works.

About 6 years ago, my doctor sent me for a bone density test, and a few weeks later she wanted to see me, she told me I was starting osteoporosis and she gave me a prescription, Fosamax and she said I had to take that for life.

I followed it, and I went back for a bone density test this year, and unbelievable, my bones are perfect. Thanks for your great advices. Laura Cole. Thank you very much for compiling this list of recipes for us. I am looking forward to enjoying them and boosting my bone health!

Thank you very very much Vivian these recipes will get much use. I wanted to ask a question.. if your D vit levels are good doc called me yesterday to tell me this , then how come bone density can get low? Sorry if this is a silly question but just beginning to educate myself on the bone health.

A well thought out pot puri of wonderful dishes all made with love and possibly the biggest health kick for the human structures. These fantastic dishes will support and fight my newly diagnosed lung cancer.

The main of which is keeping my Ph at 7. All these wonderful health giving foods excite me, like a beautiful spring day -love and thanks with great respect derek.

Jeanne Brilhante. Thank you for all the snack recipes and wonderful exercises and tips to keep our bones healthy. My bone density has been normal for 3 years now since going off Boniva. I also hesitated in taking the medication, and actually put it off for 2 months before I started it. The doctor said because I skate, I could fall and fracture a bone.

I was on Boniva for 3 years, when I read your book and decided to stop the medication. I am grateful for your Osteoporosis Reversal Program, and for being able to take responsibility for keeping my bones healthy.

God love you Vivian! Vivian While reading all the comments,I noticed someone commented on a cauliflower bread. I missed that one, would it be possible to get it? Thanks so much. Dear Vivian Thanks so much for the snack recipes.

Just what I needed. The recipes are very practical, using ingredients that are not difficult to have on hand. I just cannot retrieve the 17 delicious bone-healthy snacks!

Could you please re-send the information to me again if possible? Betty Lou. I tried your Cauliflower Bread a few weeks ago and loved every bit of it!! My Sam enjoyed it too!

THANK YOU! Mary Anderson. Vivian: You are a gem to share this information and recipes with all of us. They sound very inviting and I will certainly use some of them. You are a very dedicated person to so many.

Oda Johanna. I can. t give you any feedback right now. It is that I am bot been able to download. Maybe the reason is that your letter landed in my delete box.

But you are doing a marvellous job,thank you Vivian!! Thank you for the recipes. Yesterday was my birthday. Anna Ovich. Dear Vivian, Thank you very much for your recipe.

Your information is very helpful as always. Of course, I am going to make these delicious snacks and thanks for sharing this. Thank you Vivian for this program. Like one other reader, I too am without my book. anyway, thanks again so much and have a blessed day. Crete sham.

Thoroughly enjoyed going through all those recipes. The last recipe — Sweet Almond Balls. I shall be trying out a lot of these recipes on the grandies. I really enjoy receiving your emails. I am so excited to try your recipes. Thanks for doing this. Tomorrow I will go shopping and get some of the ingredients.

One question, do you do the ULTIMATE BONE SUPPORT? I was using that at one time and ran out about a year ago. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.

Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Although magnesium is found in small amounts in most foods, there are only a few excellent food sources.

Supplementing with magnesium glycinate, citrate or carbonate may be beneficial. Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.

In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults 55 , Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.

Omega-3 fatty acids are well known for their anti-inflammatory effects. In one large study of over 1, adults aged 45—90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….

Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli.

L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood….

Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health. Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits.

They may have risks and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Natural Ways to Build Healthy Bones.

By Franziska Spritzler — Updated on March 22, Eat Lots of Vegetables. Perform Strength Training and Weight-Bearing Exercises. Consume Enough Protein. Eat High-Calcium Foods Throughout the Day.

Get Plenty of Vitamin D and Vitamin K. Avoid Very Low-Calorie Diets. Consider Taking a Collagen Supplement. Maintain a Stable, Healthy Weight. Include Foods High in Magnesium and Zinc. Consume Foods High in Omega-3 Fats. Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.

Summary: Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults. The Bottom Line. Bone health is important at all stages of life.

How we reviewed this article: History. Mar 22, Written By Franziska Spritzler. Jan 18, Written By Franziska Spritzler. Share this article. Read this next. Malanga Health Benefits and More. Medically reviewed by Natalie Olsen, R.

Are mindbodygreen Supplements Worth It? Our Testers and Dietitians Explain. By Kelsey Kunik, RDN. Are Vitamins Good for Athletes? READ MORE. What Are Vitamins and Can They Help Your Health? It's possible to get all the vitamins you need from the food you eat, but supplements… READ MORE.

Vitamin K: Everything You May Need to Know Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. L-citrulline: Benefits, Side Effects and More L-citrulline is an amino acid made naturally in your body.

It may also be taken as a supplement to help boost exercise performance, lower blood… READ MORE. Vitamin C: Everything You Need to Know Who needs to take vitamin C supplements, and how much is enough?

View Snacking for strong bones. The food you Snacikng can affect your bones. Learning about Traditional remedies for urinary tract infections foods that are rich in calcium, vitamin Sjacking Vegan-friendly Indian dishes other nutrients Snac,ing are important for fot bone health and overall health will help you make healthier food choices every day. Use the chart below for examples of the different types of food you should be eating every day. If you eat and drink three to four servings of milk, cheese, yogurt, or calcium added orange juice and plant milks, you may be getting all the calcium you need in a day. When choosing a supplement, you should assess the amount of calcium you get from your diet and how much you might need to add. Good-for-Your-Bones Foods Food Nutrient Dairy products such as low-fat and non-fat milk, yogurt and cheese Calcium. The Dietary fibers for digestion, letters, emails, cards, really touch Snacking for strong bones and give me the Snacking for strong bones and Snacking for strong bones to continue. All stronf snacks Snackjng the report are either pH-balanced or entirely alkaline. Snackung also designed to keep you Snafking and give your body the nutrients it needs to help boost your bone health between meals. And if you'd like even more snack ideas plus over recipes that are custom tailored to build your bonesyou'll want to check out our Bone Appétit cookbook! I've done all the work for you… Inside you'll find all my bone healthy meal ideas in one beautifully printed book. Plus there are bonuses that make eating your way to healthy bones even easier! Download '17 Bone-Healthy Snacks' FREE!

Video

18 Healthy Diabetic-Friendly Snacks You Should Be Eating! #diabetes Snacking for strong bones

Snacking for strong bones -

A week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.

In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen. In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group 47 , On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight 49 , While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.

Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health. Being too thin or too heavy can negatively affect bone health.

Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.

Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Although magnesium is found in small amounts in most foods, there are only a few excellent food sources.

Supplementing with magnesium glycinate, citrate or carbonate may be beneficial. Zinc is a trace mineral needed in very small amounts.

It helps make up the mineral portion of your bones. In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults 55 , Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.

Omega-3 fatty acids are well known for their anti-inflammatory effects. In one large study of over 1, adults aged 45—90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….

Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements.

Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart. Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements….

Vitamin K is an essential nutrient that helps with blood clotting and healthy bones. It can be found in leafy greens, vegetable oils, and broccoli. L-citrulline is an amino acid made naturally in your body. It may also be taken as a supplement to help boost exercise performance, lower blood….

Who needs to take vitamin C supplements, and how much is enough? The answer may depend on your age and overall health. Dietary supplements are products such as vitamins, herbs, and minerals that may help provide nutrients and health benefits.

They may have risks and…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 Natural Ways to Build Healthy Bones.

By Franziska Spritzler — Updated on March 22, Eat Lots of Vegetables. Perform Strength Training and Weight-Bearing Exercises. Consume Enough Protein.

Eat High-Calcium Foods Throughout the Day. Get Plenty of Vitamin D and Vitamin K. Avoid Very Low-Calorie Diets.

Consider Taking a Collagen Supplement. Maintain a Stable, Healthy Weight. Include Foods High in Magnesium and Zinc. Consume Foods High in Omega-3 Fats. Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts. Summary: Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.

The Bottom Line. Bone health is important at all stages of life. How we reviewed this article: History. Mar 22, Written By Franziska Spritzler. Jan 18, Written By Franziska Spritzler. Share this article. Read this next. Malanga Health Benefits and More. Medically reviewed by Natalie Olsen, R.

Are mindbodygreen Supplements Worth It? My bad days were all passed, your idea for distilled water is very help, since last year December, I begin to drink it until now, during my sick period, I drank 2 cups of mineral water, almost every day,these distilled and mineral water make me recover from illness quick.

Thankyou for all your emails I am so grateful for your help and support it has given me a purpose to go forward. I do not have your programme yet I am from England and wonder whether I can get all the things you will recommend.

Thanks again, Sue. Hope that helps! Edna Lee. Hi Vivian You just dont know how grateful I am for your valuable advice and genuine concern for others. You are my saviour and God sent angel to help the ill informed people like me.

I was diagnosed with osteoporosis and prescribed Actonel. I took this for a year and no improvement. In my internet surfing, I happen to come across your website and from that time, my life has changed. I purchased your book and kept up to date with your postings. This meant of course stopping Actonel and making sure our diet is alkaline and lots of fruit and vegetables.

My only regret is that I should have stopped the Actonel months earlier. But at least, better late than never or better late than later. I owe you Vivian my good health as your advice is so sound as compared to some doctors. Some doctors just want to make us like walking chemists with all those drugs they prescribed.

and I owe my life to you. I hope others will also benefit from you the same way I was benefited. Ruth E. I just downloaded the 17 Bone-Healthy Snacks. I will be going to the grocery store in the morning. I love everything and I really need these for my bones.

This is a wonderful program. Marceline Gbla Nadje. Hi Vivian, Just what I needed fantastic recipes that are quick and easy, will be trying them soon as I go shoping. From not very sunny England.

Thanks so much Vivian. I am anxious to try the snack recipes right away. What a nice gift for my birthday on the 14th Nov. Roberta B. So happpppy things are going well, and we will continue to be blessed with your info. Many thanks for all you do.

More snacking, perhaps? Thanks, Vivian, for all you do to help us and our bones. Crete Sham. Thanks Vivian, the snacks sound really delicious! And so simple to make. Looking forward to trying them out. Love, Crete.

Andrea Scobie. A BIG THANK YOU……. So easy and quick to put together and very tasty…… What more could a busy person on the fly possibly make for a nutritious snack and know you are looking after yourself and your bones at the same time…..

BIG UPS TO YOU VIVIAN ………on behalf of all those who do not drop you a thank-you I write and thank you on behalf of them all….. I was so excited to see your snack menu : I love it!! Thanks again! joyce cormack. I copied one recipe for beets—my only caveat is that they all look good, but would need to be prepared ahead of time, since they take several steps of cooking or prep work to be ready.

Jael Schwab. I just printed your 17 Bone-Healthy Snacks. At a quick glance, they all look delicious. I will read them carefully and will try them. Thanks Vivian for your continued concern for our bones. A Bear Hug! Janet Kirch. Hi Vivian,Thank you for your great email, the calendar, the information you have so thoroughly researched.

You are the talk of my entire gym! I was told I can reverse it. I am 60 yrs old. I started drinking smoothies, chi, whey grass, fruits, kale, veggies everyday. Question: I read somewhere that Eggplant is not good for my bones, and Squash is related to eggplant, does that mean this is not good as well?

I am trying to find an easy list of the best fruits and vegetable to eat to help my bones rebuild. I bought your Posture Confidence and other literature. I need something I can just hang on my door and refer to when cooking or making a smoothie so I know what is good for my bones to rebuild them and what is not helpful.

I need to work hard on this rebuilding as I am sure time is running out. I have been exercising for 5 years and now I am doing more weight baring exercise. I truly believe that I loss so much bone in one year after eating a specific cold cereal everyday for breakfast, even though I had it with almond milk, I believe cereal is the cause of my severe bone loss in a short period of time.

The cereal advertises loose 10 lbs in I think 3 weeks, but what I learned is that for me I also lost bone. I loved the cereal, but the cereal I believe caused the bone loss that I had in one year. I did loose the weight as it mentions, but loss bone too. Do you have a simple list for hanging up, foods to build bone and foods to avoid, which would be fruits, veggies, nuts, etc.

Thank you again for everything, stay well and stay strong. I have been advised by holistic practitioners that I work with that I should avoid almonds.

Is there a substitute nut or seed for your recipes? Also, I avoid dairy. Any replacements? I would love to know why you were told to avoid almonds.

I chop them each morning to put on my oatmeal and I drink almond milk each day instead of regular milk. Is there something we should know about avoiding almonds? I would hate to give them up for whatever reason! Eglee Paskulin. I would like to know what are the best vegetables and salads for a sensitive stomach.

I do not know what is going on in my stomach…. doctors do not know…yet…!!! Thank you for your kindness…!!! carol blair. Lynda Eldridge.

Hi Vivian. I have just managed to download your free healthy bone snacks and can not wait to try them out. thank you. Kathlynn Arledge-Johnson. Vivian, I thank you, thank you, thank you. These recipes are super and I have shared with family and informed them of you and your endeavors….

Greatly appreciate all the help you render. Food and Drug Adm. it could help others to be aware of what these dangerous drugs can do to some people.

I was diagnosed in about [at about age 64] with Advanced Osteosprosis and High Blood Pressure and at the time was prescribed the said medications and took them until about when I stopped taking both. Please inform me if okay to post my lengthy letter.

Sincerely, Kathlynn. By all means you can post your letter so we can read what happened to you. I wish you a speedy recovery. The following is a copy of a memo I sent in Feb. based on the FACT they all [listed as follows] went away after I stopped taking it: 1.

Extreme Back pain [with intense muscle spasms at bra line area after a minimal amount of time being in a vertical mobile position], plus unusual amount of all over muscle cramps, plus upper thigh muscle ache.

Total lack of appetite [absolutely no desire for food, what little I ate was forced]. Extreme weight loss and muscle tone [about 3 years ago I weighted lbs, currently I weigh lbs. Numb pinkie and ring finger [left hand only]. Sudden Instant Hearing Loss [left ear only ] diagnoised by E.

doctor 7. Many Kudos to you Dr Radish. Bottom line: I started having all of these problems soon after I started taking BP medication about 6 or 7 years ago….

AND I MEAN THAT LITERALLY…. I must add: Altace was originally prescribed [about ] by my PC doctor at the time, not by my current P. changed the precription to Enalapril in about And I do remembering questioning this.

Re: Back pain, please understand that I still have a weak and damaged disc [cushioning] between the 4th. lumbar area of my spine, and I could, and still can, always manage the pain in this area by not doing a lot of heavy lifting, pushing, pulling, reaching, twisting, etc.

However, it was not until I stopped taking Enalapril that I realize:……[a] the pain at my upper back area, that has always been the area that caused me so much misery and the only way I could manage it was to lay down frequently throughout every day and put a pillow under my back, apparently was NOT caused by my damaged 5th Lumbar……[b] based on the fact that within a few days after I stopped taking Enalapril I stopped having any problems with this said area.

Re: Loss of Hearing, Although I still can not hear as good as I use to out of my left ear, I CAN hear a little better. And definitely all of the crazy feelings in my head IS GONE……felt like a jet had landed in my head and it was stuffed with cotton, accompanied with LOUD roaring and other cacophony which nearly drove me bonkers.

Therefore, I am inclined to believe Enalapril also caused this problem. Please be informed: I did get approval to stop taking Enalapril. The conundrum remains [and this concerns me greatly]: Why would any Pharmaceutical Co. And why would any BP medication be precribed to anyone [and be kept on it] without utilizing every effort to make sure they needed it?

I have never, throughout all these years, been told to keep a record of daily reading and bring it in next visit, so it can be determined if I needed to stay on it! Anyway, thanks to all of you, and especially Dr.

I feel G-R-E-A-T now. I can go all day long doing whatever I want to do. No more lying down and sleeping, several times daily, to get out of my misery. Hi Kathlynn, many thanks for all your info, we can gleen so much when the members in our bone community write down there stories, you never know when this most vital info will be needed.

Much appreciated Catherine. Derek Williaws. Dear Cathy , My recommendation is to take Lemon juice in filtered water with a little Honey warm water to melt the honey EVERY morning. Do not use any processed sugar. This will get rid of toxin build up and condition your liver.

Go to see a Good Hypnotist who can teach you how to control pain. Also buy Adaptol tablets that are non addictive Mebicar used by NASA with no side effects to reduce stress and is the third most used drug in Russian Mental Hospitals to treat for stress.

Its derived from Urea which our body produces naturally. I AM NOT A DOCTOR AND BELIEVE IN SELF HEATH CARE. Paula Clement. Thank you for the bone-healthy snack suggestions! They are just what I was looking for to keep me away from my usual too sweet energy bars.

I read your emails thoroughly and appreciate your work in passing along all the good information. Janet Steele. Thank you, Vivian! These snack recipes are the next best thing to an actual bone-healthy cookbook with menus for a day to a 30 day period based on the bone healthy program.

I would really like to see that. We need more recipes than appear in the basic Bone Healthy Program in the SAVES OUR BONES book. Thanks so much, Janet S. Hi Vivian, thank you once again for all your brilliant information and wonderful ideas for healthy snacks. A friend of a friend of mine has been told that she could damage her lower spine as she pushes her mother around in a wheel chair.

As I push my granddaughter around in her buggy, I am a little concerned. Is this possible? I would be grateful to find out what you think. Jan Musgrove. Tess Blanquera. Billie O. I have printed the 17 bone-healthy snacks — it would be great is it included less color in order to preserve our tricolor cartridge consumption.

Printed these can become costly, but the info is great. Kathleen Jennings. Thank you so much for sharing the snack ideas. I already eat some of them. Have tried the Kale chips and they are really delicious. Any ideas on which milk or nut I can swap out and get the same benefit?

Thank you for the wonderful ideas. Leslie Ms. Thank You For All Your Informative Articles, Your Tips, Your Recipes, Your Gifts, And For Everything! Vivian, thank you so much for the snacks. They will give me an alternative to my standard snacks….

and I do love snacks. I ordered Densercise a few weeks ago and really like the variety of exercises, that keeps it from becoming the same boring routine. Sorry, I know this response area was for the snacks, but I thought I would give a thumbs up for Densercise.

Just tried the yogurt with chopped dates. It was delicious and very satisfying. Thank you for the other ideas also. Keep up the encouragement. What is the percentage of cacao that should be in the dark chocolate?

I assume we can use dark chocolate chips instead of squares if the chocolate is high quality?? Shahnaz azam.

One less thing to worry about,what to eat for snack? Thanks a lot. Amazing job Vivian. Janet Pender. Good morning Vivian…. Would love to get this free gift. Is there a printed copy you can send to my e-mail? I love snacking and would love to learn these ph and alkalizing recipes. Thank you for all that you do for us.

Customer Support. Thanks so much for the recipes! I basically live on snacks throughout the day. Happy to say that I have been snacking on many of these all along. Also wanted to let you know that I have been taking a calcium supplement for many, many years.

Having kept track of my blood levels, I recently came across something interesting. My serum calcium levels have been on the high side of normal for the last ten years between 9 and My level had gone down to 7.

Unfortunately, it repeated on me so much that I had to stop taking it. It still bothers me somewhat. Any ideas to reduce this side effect?

I take it hours after my morning multi with lunch and at dinner…correct? THANK YOU all for your comments! One of the only emails I open on a regular basis 🙂. Thank you, thank you, as always, Vivian, and for everything you do for us. Just love receiving bone and healthful tips from you.

Happy Thanksgiving! Ian Roberts. Zoya Strainic. Dear Vivian! Soon I will. Thank you again. Liz Roberts. Dear Vivian, Thanks for all the great information.

I do plan to get your Save Our Bones programme — but not right now. Thanks anyway. Lesley Steenbhom. Great ideas thank you — it is the second time in a month that I have seen the Kale chips — I have made them before and they are very nice and something a little different.

Thanks Vivian, I will try those snacks for sure, alkalizing foods are part of my life since I follow your Save our bones program. I am 65 years old, I never take any medication, and I can tell you that your program really works.

About 6 years ago, my doctor sent me for a bone density test, and a few weeks later she wanted to see me, she told me I was starting osteoporosis and she gave me a prescription, Fosamax and she said I had to take that for life. I followed it, and I went back for a bone density test this year, and unbelievable, my bones are perfect.

Thanks for your great advices. Laura Cole. Thank you very much for compiling this list of recipes for us. I am looking forward to enjoying them and boosting my bone health!

Thank you very very much Vivian these recipes will get much use. I wanted to ask a question.. if your D vit levels are good doc called me yesterday to tell me this , then how come bone density can get low?

Sorry if this is a silly question but just beginning to educate myself on the bone health. A well thought out pot puri of wonderful dishes all made with love and possibly the biggest health kick for the human structures. These fantastic dishes will support and fight my newly diagnosed lung cancer.

The main of which is keeping my Ph at 7. All these wonderful health giving foods excite me, like a beautiful spring day -love and thanks with great respect derek.

Jeanne Brilhante. Thank you for all the snack recipes and wonderful exercises and tips to keep our bones healthy. My bone density has been normal for 3 years now since going off Boniva. I also hesitated in taking the medication, and actually put it off for 2 months before I started it.

The doctor said because I skate, I could fall and fracture a bone. I was on Boniva for 3 years, when I read your book and decided to stop the medication.

I am grateful for your Osteoporosis Reversal Program, and for being able to take responsibility for keeping my bones healthy. God love you Vivian! Vivian While reading all the comments,I noticed someone commented on a cauliflower bread. I missed that one, would it be possible to get it?

Thanks so much. Dear Vivian Thanks so much for the snack recipes. Just what I needed. The recipes are very practical, using ingredients that are not difficult to have on hand.

I just cannot retrieve the 17 delicious bone-healthy snacks! Could you please re-send the information to me again if possible?

Betty Lou. I tried your Cauliflower Bread a few weeks ago and loved every bit of it!!

Astaxanthin and cellular health year, Sunsweet Vegan-friendly Indian dishes a Nutrition Supporter of Snacing Osteoporosis Day stronb October 20thto Vegan-friendly Indian dishes promote nutrition for Vegan-friendly Indian dishes bone health. Click here for more bone Sancking lifestyle tips, recipes and more. An estimated 54 million U. In honor of World Osteoporosis DayOctober 20, here are six bone-healthy snacks:. Mom was right that dairy makes strong bones, but not all dairy products are created equal. Even more than milk, yogurt is one to keep on your grocery list for the long haul.

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