Foods for optimal bone
Plant rich fibre focused diet- high fibre diet provides beneficial gut metabolites, short chain fatty acids promote bone health and reduce bone breakdown. Vegetables especially leafy greens, broccoli, brussels sprouts Fruits especially berries, apples, citrus Legumes-lentils, chick peas, beans Whole grains-oats, quinoa, brown rice, buckwheat Dairy for those who tolerate it-yogurt, kefir, cheese in fermented forms Non-dairy- almonds, tahini, tofu, sardines, leafy greens Exercise for Bone Remodeling Heavy Resistance Training- Squats, Romanian dead lifts, Overhead press, Farmer carries, Step ups Impact loading- Jump squats, Hopping, Box step ups. Bounding, Jump rope Power training-Stand quickly from a chair, Kettle ball, Medicine ball throws Exercise ranking for Bone- Heavy resistance- excellent; Progressive weight lifting-excellent; Jump training-excellent; Stair climbing fast-excellent; Tennis,Pickleball-good; Hiking uneven terrain- good; Running- moderate; Brisk walking-limited; Yoga-limited; Swimming/cycling-minimal. Highest Clinical Genetic SNPS- Col1A1, LRP5, WNT16, ESR1, RANK/RANKL, SOBT
Testing DEXA every 2 years, REMS, Blood markers CPX, PINP
Reference: The Gut-Bone Axis in Midlife Women: Inflammation, Bone Health and Emerging Clinical Insights-PLMI Institute August 2026
For more help with your health care come see me on Jane robinvinge in Calgary I am a registered naturopathic doctor in Alberta