Greenings Green Warrior!
Bone health becomes a central focus for women in menopause, especially for those following a plant based lifestyle. According to registered dietitian Brenda Davis, osteoporosis is not inevitable. It is highly influenced by daily nutrition, movement, and lifestyle habits. The good news is that with the right approach, you can actively protect and even strengthen your bones.
Nutrition for Bone Strength
Calcium is foundational. Women over 50 should aim for about 1,200 mg of calcium per day. On a vegan diet, excellent sources include fortified plant milks, calcium set tofu, kale, bok choy, chia seeds, almonds, tahini, and dried figs.
Not all greens are equal. Spinach, Swiss chard, and beet greens contain oxalates that reduce calcium absorption, so they should not be relied on as primary calcium sources.
Vitamin D is essential since food alone is usually not enough. Many people take around 1,000 IU daily, while some experts recommend 1,000 to 4,000 IU depending on blood levels. Be sure to get your Vitamin D 25 Hydroxy blood test and work with your physician to determine if you need supplementation. Be sure to use a trusted source as supplements are not regulated. I use this one.
Protein is critical for bone health, especially after menopause. A practical target is about 0.45 to 0.55 grams per pound of body weight per day. For example, a 140 pound woman would aim for roughly 63 to 77 grams daily. Try to spread protein intake evenly, aiming for about 25 to 30 grams per meal.
A well planned whole food plant based diet can be both nourishing and high in protein when it includes foods like lentils, beans, chickpeas, tofu, tempeh, edamame, soy milk, quinoa, hemp seeds, chia seeds, oats, and nuts. Ground lupin beans are higher in protein than quinoa, couscous or brown rice!
By building meals around these protein rich staples, you can support muscle maintenance, energy, and overall wellness without relying on heavily processed foods.
Include omega 3 fats from chia, flax, hemp, and walnuts. If intake is low, consider an algae based EPA and DHA supplement. Be sure to use a trusted source as supplements are not regulated. I use this one.
If you already have osteopenia or osteoporosis, vitamin K2 may be helpful, particularly if your body may not efficiently convert K1. You can get a Vitamin D supplement with K2 here.
Exercise That Builds Bone
Movement is one of the most powerful tools for maintaining bone density.
Weight bearing cardio like walking, jogging, hiking, dancing, or HIIT helps stimulate bone growth by activating bone building cells known as osteoblasts.
Strength training should be included at least two to three times per week using weights or resistance bands to directly strengthen bones and muscles.
You can enhance the benefits of weight bearing exercise by adding resistance, such as using a weighted vest. A weighted vest increases the load placed on bones, encouraging them to adapt and become stronger over time. For example, wearing a light vest during a brisk walk can turn a simple daily habit into a more effective bone building activity.
If you choose to use one, it is important to do so safely. Fitness expert Angela Fischetti recommends not exceeding 10 percent of your body weight when selecting a vest. This helps prevent unnecessary strain on joints while still providing enough resistance to stimulate bone health. Start with the lightest option and gradually increase as your strength improves.
You can explore options like this weighted vest here.
Balance and flexibility exercises like yoga or tai chi are also important, as they reduce the risk of falls and fractures.
Disrupting the Balance: Prescription Medications:
Certain prescription medications, while intended to treat various conditions, can disrupt the delicate balance of bone remodeling. For example, long-term use of corticosteroids, commonly prescribed for inflammatory conditions like rheumatoid arthritis, can inhibit bone formation and increase bone resorption, leading to osteoporosis. Similarly, proton pump inhibitors (PPIs), used to treat acid reflux, may impair calcium absorption, further compromising bone health.
Prescription medications for osteoporosis, while intended to strengthen bones, can sometimes interfere with the natural bone-building process. These medications, including bisphosphonates like alendronate and risedronate, may disrupt the delicate balance between osteoblasts and osteoclasts—the two types of cells responsible for bone remodeling.
Remember that osteoblasts are the bone-building cells that synthesize new bone tissue, while osteoclasts are responsible for breaking down and removing old or damaged bone tissue. When this balance is disrupted, it can impair the function of both osteoblasts and osteoclasts, leading to decreased bone formation and increased bone resorption.
Additionally, some medications may suppress osteoclast activity, leading to a buildup of old bone tissue and inhibiting the formation of new bone. This can result in bones that are brittle and prone to fractures, despite the apparent increase in bone density.
Furthermore, long-term use of certain medications may have detrimental effects on bone health, including increased risk of fractures and impaired healing of bone injuries. It’s essential for individuals taking prescription medications for osteoporosis to work closely with their healthcare providers to monitor bone health and ensure that treatment strategies are optimized to support overall bone strength and integrity.
Lifestyle Habits That Matter
Daily habits can either support or weaken your bones.
Limit excess sodium, reduce (ideally eliminate) intake of soft drinks especially those with phosphoric acid, and keep alcohol consumption moderate. I recommend zero soft drinks or alchohol.
Maintain a healthy body weight. Research shows that very low body weight is associated with a higher fracture risk, especially among vegans.
It is also important to get a bone mineral density DEXA scan so you understand your baseline and can monitor changes over time.
A Simple Bone Healthy Vegan Day
Breakfast: Oatmeal made with fortified soy milk, topped with hemp seeds and berries
Lunch: Salad with lentils, tofu, quinoa, and tahini dressing
Dinner: Tofu stir fry or a bean based meal with leafy greens and whole grains
Exercise: A brisk walk combined with resistance training and balance work, either on the same day or alternating days
Strong bones are built through consistent daily habits. With the right nutrition, smart supplementation, and targeted exercise, you can support bone density and stay strong, active, and independent for years to come.
What small change will you make today to help protect your bones? Tell me in the comments.
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