#whatsonyourplateblogchallenge Over 50s Lifestyle

The ‘recipe’ for increasing Bone Density After 50 – #WOYP

February 7, 2024

Have you had a Bone Density test? I haven’t but I should, even though I feel fit and strong we need to monitor where we are with our health and well-being.

For this month’s What’s On Your Plate? Blog Challenge hosted by Donna from Retirement Reflections and Deb, The Widow Badass Blog, I chosen to provide a few recipes for Increasing Bone Density as we age. The difference is the recipes I’m sharing are not just related to the kitchen.

Natural Ways to Increase Bone Density – The Recipe

Keeping your bones healthy is essential, especially as you age. Here are some key strategies which can form the recipe to improve bone density naturally

Diet + Exercise + Lifestyle + Monitoring = Increased Bone Density

Jump Start with Diet

1. Dairy Delights: Incorporate dairy products like milk, yogurt, and cheese to your diet for a good calcium supply.
2. Fantastic Fishes: Enjoy fatty fish like salmon, mackerel, and sardines, which are rich in Vitamin D.
3. Plant Power: Consume a variety of green leafy vegetables like kale, spinach, and collard greens, which are great sources of calcium and other essential minerals.
4. Nutty Nutrition: Snack on almonds and Brazil nuts for a dose of bone-building nutrients like magnesium and phosphorus.

Recipe for Diet

The Bone Density Smoothie (Imade that name up)

Smoothies are a great way to combine dairy for calcium, green leafy vegetables and nuts for magnesium and phosphorous. You can also add some protein powder.

Ingredients

1 x large handful of Kale
1 x large handful of baby Spinach Leaves
Two dollops of Greek Yogurt
1 scoop Protein Powder
5-6 Raw Almonds
Ice cubes
Water
Almond Milk (or milk of your choice)
The amount of Water and Almond milk is up to you. If you want a very thick smoothie don’t add too much liquid otherwise I probably use about 100ml in total for both.

Pop all in a blender and blend until smooth.
Enjoy!

This green smoothie is delicious and has become one of my favourites.

Exercise for Excellence

1. Weight-Bearing Workouts: Engage in activities like walking, jogging, or dancing, all of which make your bones bear your weight, thus strengthening them.
2. Strength Training Triumphs: Utilize resistance bands or lift weights twice a week to build up bone as well as muscle mass.
3. Balance and Flexibility: Practice yoga or Pilates for better balance and coordination, which can help prevent falls and fractures.

Recipe for exercise

Ideally, the recipe for exercise Women Over 50 would include:

2 – 3 strength training sessions per week
Cardiovascular 2 – 3 times per week – any movement that elevate your heart rate.
Daily stretching including Balance and Flexibility
1 or 2 Rest days or Active recovery days where you can do yoga, stretching, go for a walk – nothing too strenuous as your body needs rest.

Listen to your body to find the right workout balance for you.

Remember, before starting any new exercise routine, especially for women over 50, it’s important to consult with a healthcare professional. They can provide personalized advice considering any existing health conditions or concerns. It’s also critical to start slowly and increase intensity gradually to avoid injuries.

Lifestyle Adjustments

1. Sunlight Supply: Get your daily dose of sunlight to aid the body in producing Vitamin D naturally.
2. Avoid Substances: Cut down on excess salt and caffeinated beverages, as well as avoiding smoking and excessive alcohol consumption.
3. Stay Supple with Supplements: As advised by a healthcare provider, consider supplements for nutrients like Vitamin D and calcium.

Recipe for Lifestyle

Go for a daily walk in nature and grab some sunshine
Try some regular Alcohol Free days during the week
Check you are getting adequate calcium and Vitamin D

Monitoring and Consultation

1. Regular Health Check-Ups: Get a bone density test as recommended to keep track of your bone health.
2. Professional Advice: Consult with your doctor or a dietitian to tailor-make a bone-strengthening regimen that is perfect for you.

Recipe for Monitoring and Consultation

Make a list of regular health checks and screening and include bone density tests.
Have a full blood test twice a year to see how you are tracking.

Remember to be consistent with these lifestyle changes, and always consult healthcare professionals before making significant modifications to your diet or exercise routine.

Sue Loncaric

Women Living Well After 50

Living Life Your Way

27 Comments

  • Reply Melynda Egger Brown February 7, 2024 at 07:49

    I had a density scan about 2 years ago. Still pretty strong according to the tech, her comment “solid frame”. I eat a pescatarian diet, with all the food items suggested for strong bones, daily.

    • Reply Sue Loncaric February 8, 2024 at 11:14

      Hi Melynda, I’m yet to have a density scan although I hoping my strength work and diet will have helped. I’m pleased your report was good as it is always a load off our minds when we receive positive news. Enjoy the rest of your week. x

  • Reply Marsha February 7, 2024 at 08:38

    Wow, I love this post because of the recipes and exercise pictures. You look so flexible!

    I’m doing a WQ post on weight in a few weeks on the 21st. If you don’t mind, I’ll link this one to that post as well. I’d like to quote you on a few items as well.

    I’m super lucky so far to have dense bones. I walk daily – not too diligent with weight bearing exercises other than that. I eat way too much cheese, I’m sure, but I have bones of steel according to my oncologist. (The cheese didn’t stop breast cancer. ) 🙂 Have a great week, Sue. 🙂

    • Reply Sue Loncaric February 8, 2024 at 11:16

      Hi Marsha thank you for you lovely words and by all means I’d love you to link this post and quote me. I’m sorry to hear of your breast cancer and hope you are recovered now. You sound like you are living a pretty healthy lifestyle and that’s all we can do isn’t it? Have a great week, Marsha and always lovely to hear from you.

      • Reply Marsha February 8, 2024 at 14:16

        I had it in 2019, so it’s been a while with no recurrence, and I hope it remains that way. 🙂 I try to be as healthy as possible. I’m not as flexible as you are, though. You inspired me to do some stretching last night.

        • Reply Sue Loncaric February 9, 2024 at 17:36

          I’m glad I have inspired you and good that the breast cancer hasn’t recurred. Stay healthy, my friend. x

          • Marsha February 10, 2024 at 02:01

            Thanks, I’m trying. You too! 🙂 You’ve had your share of setbacks. 🙂

  • Reply Cathy February 7, 2024 at 09:34

    Good interesting post Sue – you lost me at kale though😊

    It might be different in Queensland but you might have a hard job getting 6 monthly blood tests in Victoria

    • Reply Sue Loncaric February 8, 2024 at 11:17

      Thanks, Cathy. I’m not a kale lover either but in a smoothie you don’t really taste it. You could exchange for baby spinach if you like that. I ask my GP for blood tests and they accommodate me, I’m surprised to hear that it might not be the same in Victoria. x

  • Reply Sue C February 7, 2024 at 13:16

    Fantastic post Sue, thank you. I haven’t had a bone density test done but think it would definitely be something to request this year. It is always good to have an understanding of what is happening so that we can help with preventative measures. Have a great day.

    • Reply Sue Loncaric February 8, 2024 at 11:19

      Thanks so much, Sue and yes, make sure you ask your GP to organise one for you. Preventative measures are so important especially as we age. Have a lovely week. x

  • Reply marsha57 February 7, 2024 at 14:31

    Thanks for all the tips, Sue! I haven’t had a bone scan done lately. I’ll mention to my doctor next summer. I do know I’ve got lots of arthritis in my lower back…it only took about three of those scans before the tech’s words made sense! They’d always ask if I had lots of lower back pain. I finally asked and was told there was significant arthritis there. Ach…I just go on with my daily business because I can always do my yoga stretches to feel much better!

    https://marshainthemiddle.com/

    • Reply Sue Loncaric February 8, 2024 at 11:21

      Yoga is wonderful Marsha and I always feel better after a session. I find mobility exercises help my joints as well. Aging is tough but if we have the right attitude and try to stay as healthy as possible it is a wonderful time of life. Take care xx

  • Reply Toni Pike February 7, 2024 at 16:34

    Wonderful tips, Sue x

  • Reply Joanne February 8, 2024 at 05:11

    I love all these wonderful tips! My grandmothers both had osteoporosis so I’m trying to be very proactive with my bone health.

    • Reply Sue Loncaric February 8, 2024 at 11:23

      Thanks Joanne, the tips aren’t rocket science but sometimes we just need a reminder. Great to hear you are being proactive with your bone health. Have a lovely week. x

  • Reply Janine February 8, 2024 at 05:24

    Hi Sue, great reminders on how to look after our bodies and get the best from them. I haven’t had a bone density scan but probably should as my mum has osteoporosis.

    • Reply Sue Loncaric February 8, 2024 at 11:24

      Hi Janine, my Mum died at 63 of breast cancer and I’m not sure of her other medical conditions. Knowing our family medical history is so important isn’t it?

  • Reply Suzanne@PictureRetirement February 8, 2024 at 05:50

    Sue, you are the poster child for senior fitness. Thanks for sharing your routine. Keep it up gal, you look great!

    • Reply Sue Loncaric February 8, 2024 at 11:24

      You are way too kind, Suzanne but I’ll take the compliment. Have a lovely time on your upcoming cruise. x

  • Reply Jennifer Jones February 8, 2024 at 06:41

    Great reminders here Sue. I have bone density tests every two years. The first one picked up problems that were unexpected as I was doing most of the things you. Mention here. For me it must be family history causing my problems

    • Reply Sue Loncaric February 8, 2024 at 11:25

      It is always good to have a prevention plan in place isn’t it Jen? That way if they find something early enough hopefully you can do something about it. Unfortunately, family history does play a part as I found last year with my diagnosis of cardiovascular disease. x

  • Reply Debbie February 8, 2024 at 13:58

    Hi Sue, you are so full of helpful suggestions and this a great recipe to share for WOYP! I’m not a smoothie lover but I can see their benefit. I’m working hard on my weight bearing exercise and activity levels and am yet to have a bone density test. Thanks so much for the inspiration and tips on living our healthiest lives, very clever of you the way you’ve created this post!

    • Reply Sue Loncaric February 8, 2024 at 14:09

      Thanks, Deb! I enjoy smoothies although I make them on water and add yogurt rather than milk. You are going so well with your workouts and healthy lifestyle and it will certainly pay off. x

  • Reply Retirement Reflections February 9, 2024 at 00:23

    Hi, Sue – This is a very important topic, especially for women in our age group. Your post provides excellent advice. I have a family history of low bone density so I have recently been tested (which I recommend to all women in our age group). Although I faithfully use (almost) all of the tips that you give in this post, in two areas I had very slight osteopenia (a less severe form of low bone mineral density than osteoporosis). My doctor thought that considering my family history (and my physical build) everything that I was doing was keeping my bones stronger than they would have been otherwise. I plan to keep up my routine but also supplement with some calcium and vitamin D tablets (the only tip of yours that I had not been doing).

    • Reply Sue Loncaric February 9, 2024 at 17:38

      Hi Donna, good for you having a bone density test. I haven’t had one and I really should so that will be on my list of medical tests for this year. xx

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