Top Tips for Osteoporosis & Fracture Prevention
Our bones are living tissue. They not only give our bodies structure and support, they also act as a reservoir for minerals, helping buffer the blood as needed. The body can take minerals from the bones when necessary — especially if you regularly consume mineral-depleting drinks like coffee or high-phosphorus drinks like soda. This makes it vital to take steps to keep our bones strong and continuously rebuilding.
Hormones and Bone Health
Progesterone is a key hormone that actually stimulates bone-forming cells (osteoblasts) to produce new bone. During perimenopause, progesterone is often the first hormone to drop — contributing to bone loss.
Estrogen is equally important because it helps maintain existing bone. When estrogen and progesterone levels decline at menopause, women are at higher risk for osteoporosis.
Some women transition through menopause with hormone levels sufficient to maintain healthy bones, but many do not. In these cases, bioidentical hormones can help prevent further bone loss and even support bone rebuilding.
Exercise: Stress Your Bones to Strengthen Them
Weight-bearing exercises signal the body to produce more bone because muscles pull on bones during movement. Examples include:
- Wall squats
- Walking
- Yoga
- Free weights
Even something as simple as a heel spur shows how muscle tension on bone can stimulate growth. Regular exercise is a powerful way to support bone health.
Nutrition and Minerals Matter
Bones need many minerals to stay strong. Here are some ways to support your mineral intake:
- Bone broth: Simmer organic beef or chicken bones with a tablespoon of vinegar for 24 hours, strain, and use as a soup base.
- Vegetables, nuts, and seeds: These are naturally high in minerals — aim for 5 handfuls of veggies and a few tablespoons of nuts/seeds daily.
- Bone-support supplements: These are often more effective than calcium alone.
Snack ideas for strong bones:
- A cup of bone broth
- Tahini (sesame butter) & honey on a rice cake
- Seaweed snacks
- Nuts & seeds
- Wraps with collard greens
- Sautéed collard greens or kale with onions, salt, and butter
- Hummus & veggies
- Smoked salmon
- Yogurt with hemp seeds or chia
- Avocado with salt & lemon
- Dark chocolate with walnuts or pecans
- Apricots & almonds
- Roasted cauliflower with salt, lemon, and olive oil
- Steamed broccoli
Putting It All Together
When you combine:
- Weight-bearing exercise
- Proper hormone balance
- A nutrient-dense diet
- Additional mineral support
…your bones are much more likely to stay strong and resilient, supporting you for the rest of your life.