"I'm a walking osteoporosis disaster," Sharon said

"I'm 51, have a small frame, and don't love eating Greek yogurt all the time. I'm doomed to get osteoporosis for sure!"

Bone health is no joke for those of us over 40. Me too!

I'm currently digging through the research for answers to salvage my osteopenic bones.

Social media makes it sound like you're doomed if you aren't on hormone replacement therapy for whatever reason.

Or that you'll be frail and incapable of carrying groceries at 75 if you don't lift heavy weights 5 days per week.

And if you're not in love with Greek yogurt enough to have a cup of it EVERY. SINGLE. DAY. What's wrong with you?

Those are the messages we get, right, Reader?

I asked Sharon, "When's the last time you had a bone density DEXA scan?"

"I haven't," she replied

"So you don't actually know what your bone density is at 51. Do you have a family history of osteoporosis?

"My mom has small bones too, but so far nothing more than a little osteopenia (the beginning of osteoporosis) at 80 years old."​
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Maintaining strong and healthy bones becomes increasingly important as we move through perimenopause and menopause. BUT!

Don't let social media send you down a catastrophizing rabbit hole of doom.

You have a variety of tools to support bone health.

Including HRT, strength training, eating adequate protein (with or without Greek yogurt), and including a variety of calcium-rich foods in your meals are some of the most well-researched tools.

Remember, catastrophizing health leads to anxiety and stress, which steal your energy and distract you from consistent lifestyle behavior-based intentions to support your bones in the long term.

Behavior-based intentions include eating more calcium from food - dark leaf greens, dairy (Greek yogurt not required), canned fish, and sesame seeds.

Or practice the add-in approach to your workouts with strength and mobility routines. You can use body weight, bands, barbells, and kettlebells. It all counts!

Here are 8 creative ways to boost your calcium intake and improve bone health. Read the blog post.​

• Embrace Dairy
• Explore Plant-Based Alternatives
• Dive into Dark Leafy Greens
• Don't shy away from fish
• Snack on Nuts
• Lean on Fortified Foods for an Extra Support
• Legumes: A Nutrient-Rich Addition
• Experiment with Calcium-Rich Recipes

WARMING ⚠️ Don't turn these strategies into food rules!

Bone health can be easy and delicious. Use the add-in approach to incorporate the foods above and support your bone health with gentle nutrition.

Here's a recipe from Chef Shannon to get you started 😎

Kale and Beet Salad with Yogurt Vinaigrette

Yield: 6 servings
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For the salad:

4 medium beets, trimmed and washed

Vegetable oil for roasting

2 medium oranges, rind removed and sliced crosswise

4 cups curly kale, rinsed and dried

1/2 cup sliced almonds, toasted

Lemon-yogurt vinaigrette:

1/4 cup raw apple cider vinegar

1 tablespoon Dijon mustard

1 medium clove of garlic, peeled and finely minced

2 teaspoons raw honey

1/3 cup Greek yogurt

2 tablespoons extra-virgin olive oil

1 medium lemon, zested and juiced

Kosher salt and freshly ground black pepper

Preheat an oven to 400°F.

To cook beets: Spread the beets out on a rimmed baking sheet, coat with a thin layer of oil, and generously season with salt and pepper. Cover with aluminum foil and cook the beets until tender, about 1 hour. Allow the beets to cool slightly, peel, and cut into 1/2-inch thick wedges.

To prepare kale: On a clean cutting board, remove the center ribs and stack kale leaves on top of each other and cut into wide (1/2-inch) strips.

To prepare dressing: In a large bowl, use a whisk to combine all the ingredients. Adjust consistency with a small amount of water as needed. Taste and adjust seasoning with salt and pepper.

To assemble salad: In a large bowl, place kale and add enough of the salad dressing to generously coat the leaves. Taste and adjust seasoning with salt and pepper.

To serve: Divide the dressed kale equally between chilled salad plates or arrange on a large serving platter, top with citrus and beet slices, and sprinkle almonds over. Serve.

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​What's your favorite calcium-rich food, Reader?

Hit reply! I'd love to know.

Have a great weekend savoring food and your body!

Amanda

PS: Maintaining bone health becomes increasingly important as you move through perimenopause and menopause. But! Don’t let social media send you down a catastrophizing rabbit hole of doom if you and dairy aren’t friends.

Here are 8 creative ways to boost your calcium intake and improve bone health. Read the blog post.​