Panayoti Kelaidis is an institution in the gardening world. I visited his Denver garden in June as part of the Garden Conservancy’s Open Day.… Read More

The post After hours in the hillside garden of Panayoti Kelaidis appeared first on Digging.

Panayoti Kelaidis is an institution in the gardening world. A native Coloradan, PK (his preferred nickname to avoid mispronunciations) makes it his business to know everyone in horticulture, landscape design, and garden media and to foster connections among them.

For more than 40 years he’s been an instrumental part of Denver Botanic Gardens; currently he’s senior curator and director of outreach. He’s an international plant explorer and tour guide. He helped create Plant Select, which trials and markets garden-worthy drought-tolerant plants for the Rockies and High Plains regions.

He’s also a dinosaur blogger like me, still slinging botanical observations and photos at his blog Prairiebreak. He’s a man of indefatigable energy.

Amidst all this activity, he somehow made time to open his home garden in June for the Denver Open Days Tour. He and his partner Jan welcomed tour-goers all day. And in the late afternoon, they hosted a lovely happy-hour visit for a smaller group who’d registered in advance. Happily, that included me.

The front walk to PK’s hilltop brick home is clearly that of a plant obsessive. Plants spring from every crack in patios, steps, and walls.

In June, it was dominated by fuzzy spears of mullein, sunny discs of yarrow, silver-green clouds of artemisia, and a confetti of larkspur. Dark-leaved mangaves made fleshy, freckled focal points in patio containers.

Hypertufa crevice containers, a mainstay of Colorado gardens (I’ll be working on mine soon)

Larkspur, mangave, and mullein

If you turn away from the front porch, a skinny gravel path plunges you into a sloping dry garden. Spiky yucca heads warily watch you pass by. Upright mullein and foxtail lilies observe you like alert prairie dogs on their mounds.

A mid-path look around

Mullein, larkspur, and foxtail lily

Spiny thistles, which remind me of Sleeping Beauty’s perilous spinning wheel. Touch the spindle. Touch it, I say!

Prickly pear in bloom

At the bottom of the path, cactus troughs on pedestals look like an armada of battleships sailing for the strait.

Another thistle holds its spiny flowers close like a clutch of eggs in a nest.

A bee is diving into this thistle flower. See its striped hiney poking out?

The path bends and meanders back uphill, past a yellow and blue meadow…

…with living bouquets of mullein and larkspur…

…and candelabras of giant mullein.

The house comes back into view, framed by a small lawn.

A pot of carnivorous pitcher plants holds a volunteer larkspur.

Other pots show off PK’s collection of succulents and alpine plants.

Sweet autumn clematis in fragrant bloom

A delicate clematis twines its way up a rain chain.

A layered wall of sandstone is bisected by a small stream and frosted with crevice-loving plants.

Climb another hilly path and you find yourself topside again, where a sunny rock garden shows off more of PK’s alpine collection.

A neighbor’s house appears to float between a trio of tall pines.

Looking up

Other conifers find a home among the rocks too.

Here’s a table setting of dinner plate aeoniums.

Meadow geranium against a piney backdrop

View from the top of the waterfall, with a distant glimpse of city and mountains

The low light was backlighting the meadow garden by the lawn.

As the others followed PK on his personal tour, I played hooky in search of golden-hour photos.

Larkspur and sea holly

Here’s PK talking with his guests at a table of tasty appetizers. It was a lovely garden gathering at the end of a fun day of touring. Thanks, PK and Jan!

This concludes my coverage of Denver’s Open Days Tour in June. But there’s another Open Days Tour coming up in September, featuring three gardens in the Denver area, so get your tickets for that soon!

For a look back at Mike Kintgen’s garden with an unusual serpentine crevice garden, click here. Stay tuned for my recap of the June Open Days Tour in Boulder.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

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Digging Deeper

“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”

–MomInAustin, a reviewer on Amazon

Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

The post After hours in the hillside garden of Panayoti Kelaidis appeared first on Digging.

High-fiber oats, sunflower seeds and flaxseeds combine with protein powder for a comforting, satisfying bowl of porridge.

The post Maple & Seed Protein Porridge appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.

Smooth and tangy, this lightened-up and portion-controlled cheesecake satisfies without being loaded in fat, sugar and calories.

The post No-Bake Cheesecake Bites appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.

Light, chewy, and dipped in dark chocolate — these coconut macaroons hit every note you want in a dessert without a lot of added sugar.

The post Dark Chocolate Dipped Macaroons appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.

This one-pan pot pie is stuffed with turkey breast and veggies, then topped with biscuits for a lightened update on the comfort food classic.

The post Skillet Turkey Pot Pie With Wheat Biscuit Topping appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.

Marry the two best flavors of fall — apple and warm spices — in a simple, crispy, delicious snack perfect for the fall.

The post Spiced Apple Chips appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.

Walnuts, apple cider, olive oil and grated apples make this vegan coffee cake a fall/winter favorite that is nutrient dense and delicious.

The post Vegan Apple Crumb Coffee Cake appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.

This mushroom, lentil and nut roast is the perfect centerpiece for a delicious and rich plant-based holiday meal.

The post Vegetarian Lentil, Mushroom and Nut Roast appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.

Enjoy this cabbage and onion vegetarian classic dish as a side or as the main course during the holiday season.

The post Cabbage and Onion Noodle Kugel appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.

A swirl of tahini adds a nutty flavor to these elegant meringues. We dip the cookies in dark chocolate and crushed pistachios.

The post Tahini Chocolate Dipped Meringues appeared first on MyFitnessPal Blog.

Menopause is finally getting the attention it deserves, and that’s good news for women’s health. One area that deserves even more focus though is the connection between menopause and osteoporosis. As estrogen levels decline during menopause, bone loss speeds up, making this a critical window to support bone health and lower your risk of osteoporosis later in life (1).

More than 10 million Americans have osteoporosis, and over 80% are women (1). Because it’s often called a “silent disease,” many women don’t know they have osteoporosis until they break a bone (1). Fortunately, there’s a lot you can do to protect your bones. From eating enough bone-building nutrients to incorporating simple lifestyle habits, small, consistent choices can have a lasting impact. Here’s what you need to know to support strong, healthy bones during menopause and beyond.

Why Bone Health Changes After Menopause

Fun fact: Your bones are living tissue that are constantly being broken down and rebuilt through a process called bone remodeling (also known as bone turnover) (2,3). During childhood and early adulthood, your body builds bone faster than it breaks it down, helping you develop strong, dense bones (3). Eating a nutrient-rich diet, staying physically active, and avoiding habits like smoking all play an important role in building healthy bones that can better withstand the changes that come with aging (1).

When you enter your 30s and 40s, that balance begins to shift (3). Bone breakdown gradually outpaces bone formation, making it increasingly important to preserve the bone density you’ve already built (3). While healthy eating and regular exercise remain key, some risk factors are outside of your control, especially for women. During menopause, declining estrogen levels accelerate bone loss, which is one of the main reasons women face a significantly higher risk of developing osteoporosis (3).

Because osteoporosis develops gradually and doesn’t cause noticeable symptoms, many people don’t know they have it until they experience a fracture (3). Other early symptoms of osteoporosis include a loss of height or posture issues (3). A bone mineral density test, commonly called a DEXA scan, can detect low bone density before a fracture occurs, allowing your healthcare provider to recommend strategies or treatments to help protect your bones (3).

How to Prevent Osteoporosis After Menopause

The good news? Osteoporosis isn’t an inevitable part of aging. In fact, learning how to prevent osteoporosis can start years before menopause (3). Building strong bones requires more than one “superfood” or supplement, it’s the result of consistent nutrition, regular physical activity, and healthy lifestyle habits that add up over time (1). Here are the nutrients that work together to help protect your bones and support healthy aging.

Calcium: The Foundation of Bone Health 

Calcium is the most abundant mineral in the body, making up most of the structure of bones and teeth (4). It also plays an important role in muscle function, blood clotting, and hormone health (4). Recommendations range across the lifespan, with women over 50+ needing 1200 milligrams per day (4).

There are many supplements on the market targeted at women in this lifestage that meet 50% or more of this recommendation, but there are also food sources as well. In fact, many contain a good and/or rich source of calcium too, meaning they pack 10-20% or more of the daily value for calcium (4). These include (4):

• Milk
• Yogurt
• Cheese
• Fortified foods, like breakfast cereal and orange juice
• Canned salmon or sardines with bones
• Tofu made with calcium sulfate 

Vitamin D and Calcium Absorption

The dynamic duo you often hear talked about when it comes to bone health are vitamin D and calcium (5). And, for good reason. Your body needs vitamin D to absorb calcium in the gut, maintaining strong bones, healthy teeth, and muscle functioning throughout the body (5). While your body can naturally make some vitamin D when exposed to sunlight, many factors are involved, including time of day, length of exposure,  geographical location, sunscreen use, and more (5). 

With so many obstacles to consider, it’s important to get vitamin D in your diet. Women 50+ need 600 to 800 IUs of vitamin D per day to function at their prime (5). However, very few foods naturally contain vitamin D, meaning fortified foods and supplements may be useful for most individuals (5). 

Some foods to consider incorporating into your diet that offer up 10 to 20% or more of vitamin D include (5):

• Seafood, like rainbow trout and salmon 
• Fortified foods, like cow’s milk, soymilk, and breakfast cereal 
• Mushrooms exposed to UV light 

Or, a supplement safety net. For reference, 1 tablespoon of cod liver oil provides 170% of your daily vitamin D needs (5). However, that may not be so appealing to include regularly in your diet, making space for alternative supplement safety nets from a trusted third-party verified brand.  

Protein’s Role in Bone Health

When it comes to bone health, micronutrients like calcium and vitamin D often steal the spotlight. But don’t overlook the importance of macronutrients, especially protein (6). Protein plays a key role in supporting not only your muscles, but also the strength and function needed to stay active and protect your bones as you age (7).

As we get older, muscle mass naturally declines, increasing the risk of sarcopenia, an age-related condition characterized by the progressive loss of muscle mass and strength (8). Sarcopenia and osteoporosis frequently occur together, sharing many of the same risk factors and contributing to a higher risk of falls, fractures, and loss of independence (9).

Getting enough protein can help preserve lean muscle mass, support strength, and, when paired with resistance exercise, may reduce the risk of falls and hip fractures (7). This is especially important for postmenopausal women who face a higher risk of osteoporosis-related fractures (3). While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many experts suggest that older adults may benefit from higher intakes to help maintain muscle and bone health (10). Aim to include a variety of protein-rich foods, from both plant and animal sources, throughout the day to support healthy aging.

Other Nutrients That Support Bone Health

The big players may be more obvious, but there are other tiny but mighty nutrients that offer up some powerful benefits when it comes to bone support. Keep these nutrients in mind as you build your menu to support bone health. 

• Magnesium: 50 to 60% of magnesium in the body is present in your bones, making it a crucial nutrient to support bone health (11). Women over 50 need 320 milligrams daily in their diet. Nuts and seeds, like pumpkin, chia, and almond all provide rich sources (11). 
• Vitamin K: This is a fat-soluble vitamin that plays a role in bone metabolism, in addition to its role in blood clotting (12). Women over 50 need 90 micrograms of vitamin K, which they can get through a diet in dark leafy greens and plant-based protein like soybeans (12). Enjoy vitamin K foods with a fat source to get the most out of every bite. 
• Phosphorus: Important in bones, teeth and RNA and DNA, phosphorus is a necessary nutrient (13). While frequently found in dairy foods like milk and yogurt, it’s also present in seafood like salmon and scallops (13). Women over 50 need 700 milligrams per day (13). 
• Polyphenols: A newer area of research is the impact antioxidants, like polyphenols, have on bone health (14). Given their role in capturing the “bad guys”, or reactive oxygen species, that can affect bone health and lead to osteoporosis, a diet rich in fruits and vegetables is recommended for better bones (14). Fruits, like prunes, may even help improve bone health and reduce risk of fractures when consumed daily (15). 

Exercise Matters Too: Why Food Alone Isn’t Enough

Nutrition is only part of the equation when we look at bone health longterm. How we move our bodies also plays a big role in maintaining strong bones for the long haul (16). But, this doesn’t mean you have to start marathon running if you’ve never been a runner. That is a surefire way to get injured!

Instead, leading health authorities like the International Menopause Society recommend incorporating regular physical activity and weight bearing exercise for their bone health benefits (16). This looks like finding time to fit in a weekly 150-minutes of aerobic movement, like walking, dancing, swimming or other forms of cardiorespiratory movement you enjoy (16). Plus, an additional two days of resistance training, including your own body weight (16). Research shows taking this approach can help preserve bone mineral density in postmenopausal women (17). 

Bottom Line

There may be a lot of changes that come with menopause, but losing bone strength doesn’t have to be one of them. Supporting your bones starts long before menopause, making prevention one of the most important investments you can make for your long-term health and quality of life. Nutrition plays a key role, prioritizing calcium, vitamin D, protein and other bone-supporting nutrients, but regular physical activity is just as important. Making movement part of your daily routine can help keep your bones strong for years to come. 

And you don’t have to do it alone. MyFitnessPal can help you track the nutrients that support bone health, making it easier to build habits that last.

The post Menopause and Osteoporosis: A Complete Bone Health Nutrition Guide appeared first on MyFitnessPal Blog.