I’ve been thinking about how to improve bone density naturally ever since a friend of mine, similar age to me, was diagnosed with osteopenia last year.
She’s mid-50s. So am I.
It got me thinking. I was pretty confident I’d be fine. But I figured it was time to stop assuming and actually get tested.
Here in Australia, the government doesn’t fund a bone density test until you turn 70. So I paid for it myself. I see that as an investment in my health, not an expense.
My surprising bone health result
I did everything “right,” or so I thought.
I’m active. I lift weights. I eat dairy. I eat sardines. My vitamin D levels are great.
I was sure I’d nail this test.
I didn’t.
My spine was spot on for my age. But my hips were slightly osteopenic. Not a huge problem. Just below where they should be.
It was a good wake up call. I wasn’t tracking as well as I thought.
And I’m so glad I found out now, while there’s plenty I can still do about it.
How I’m improving my bone density naturally
Exercise
Adding in the jumping
Weight bearing exercise is key. I already run and lift weights. Turns out that’s not enough on its own.
My bone specialist told me it’s the jolting that matters most. Not just running. Jumping.
So now, after my run, I climb to the top of my monkey bars and jump off. Still scares me a little. I’m doing it at least once a day.
Back in my weighted vest
I’d also gone a bit slack with my weights training. So I’m back in my weighted vest, increasing the load, especially on leg day.
Supplements
My vitamin D is already good, so no changes needed there.
Nutrition
Choosing the right cheese
On the diet side, calcium is the focus. I have yogurt and cheese every day, but not as much cheese as I could. So I looked into which cheeses actually give the most calcium.
Hard cheeses win. Parmesan and cheeses like it.
Ricotta is also surprisingly high, and because you eat a bigger serve of it, it holds its own too. I’ve started using ricotta as a base for meals instead of hummus.
Cottage cheese is a decent option as well.
The calcium sources I wasn’t thinking about
Sardines. I already love them, so they’re replacing chicken as my go to lunch protein.
Canned salmon works too if sardines aren’t your thing.
Tahini, stirred into sauces.
Poppy seeds. I almost never eat them, and they’re one of the highest calcium foods around.
Chia seeds instead of my usual flax, since chia carries more calcium. Flax still earns its place for fibre.
Soybeans, especially tempeh. It’s fermented, so the calcium in it is more bioavailable, and you get a serve of fermented food for gut health at the same time.
Seaweed snacks, just a bit more often.
The next steps for improving my bone density naturally
I’ll get retested in a couple of years. If I’m still not tracking well, there are specific bone building exercise programs out there.
OsteoStrong is one I’d look into if it ever opens near me.
What about you?
If you’re over 50 and haven’t had a bone density test, that’s your home play this week. Book it in. It doesn’t take long.
And if you get a surprising result like I did, at least now you know, and you can do something about it.
My Best Bite
I made a Biscoff caramel ice cream over the weekend. Caramel base, a swirl of Biscoff spread through it, plus crushed Biscoff biscuits churned in at the end.
Not a health food. Absolutely delicious.
You don’t need to make your own from scratch. Buy a caramel or vanilla ice cream, stir through some crushed Biscoff, and pop it back in the freezer for a bit.
I’m excited about
Asparagus season.
It’s growing in my garden right now, and it grows so fast you can watch it happen day to day.
My favourite way to cook it is roasted. On a tray, into a hot oven, until it’s a little charred and soft.
I had it with poached eggs and mayonnaise the other day. So good.
In your corner,
Jules from Stonesoup xx
(Your favourite Australian Food Scientist)
See my bio
ps. Can I ask a favour?
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