Osteoporosis Prevention and Reversal Part Two: Exercise Strategies
Since being diagnosed with mild osteoporosis a few months ago, I have been reading a lot of research studies and websites trying to find ways to strengthen my bones and reverse my diagnosis. I would definitely consider it a win if I could go from osteoporosis back to osteopenia. I believe that is possible and I have modified my diet, workouts, and daily activities with that end in mind. Last week’s blog was all about bone strengthening nutrients and the foods that are beneficial for bone mineral density. The focus this week is on exercise and next week’s conclusion will delve into posture, balance, and other controllable lifestyle factors. As a result of learning more about osteoporosis, its causes, prevention, and reversal my peace of mind has returned and I am once more confidently following my health and wellness plan. I hope it has helped you too.
The Hidden Epidemic: Why Osteoporosis Deserves Your Attention
Osteoporosis and low bone mineral density are far more common than most people realize—and the consequences are devastating. In the United States alone, over 54 million adults have osteoporosis or low bone mass, placing them at serious risk of fractures, reduced mobility, and even losing their independence. That’s almost half of all adults over the age of 50. Women are affected more than men because of the sharp drop in estrogen that occurs after menopause.
This isn’t just a personal health concern; it’s a national issue. Osteoporotic fractures, especially hip fractures, create a significant burden not just for those affected but also for families and the healthcare system as a whole. Each year, around 300,000 Americans experience hip fractures, primarily due to weakened bones. Shockingly, about 20–30% of these individuals will pass away within a year—not necessarily because of the fracture itself, but due to complications like immobility, infections, surgery risks, and a lower quality of life.
The financial impact is equally alarming. Osteoporosis-related fractures cost the U.S. over $57 billion a year, and that figure is expected to climb as our population ages. These costs cover everything from emergency care and surgeries to rehabilitation and long-term care, not to mention the ongoing loss of function for those affected.
Medication: A Double-Edged Sword
When it comes to reducing fracture risk, many doctors often turn to medications as the first line of defense. Osteoporosis medications work by either slowing bone breakdown or promoting bone formation or both and have been studied to learn about the benefits and possible side effects that come along with taking them. It’s important to talk frankly with your doctor about the benefits, risks, and side effects of taking these medications. These are the most commonly prescribed osteoporosis medications.
The most commonly prescribed drug for osteoporosis is Fosamax. It is a bisphosphonate medication type that includes Boniva and Reclast, which helps slow down bone loss by inhibiting the activity of osteoclasts, the cells responsible for breaking down bone tissue. This can interfere with the body’s natural bone remodeling process (link to last week’s blog) over time resulting in a reduction in overall bone turnover. This study shows this may result in accumulation of microcracks and diminished bone strength. On the other hand, this study indicates that fracture cases due to increased levels of microcracking are isolated.
Then there's Denosumab, known as Prolia, which is a well-tolerated monoclonal antibody drug that reduces bone resorption and significantly reduces fractures, however it requires continuous use. Stopping it can lead to rapid bone loss, known as a rebound effect, resulting in declining bone mineral density which could potentially lead to fractures.
Parathyroid hormone analogs, such as Forteo and Tymlos, stimulate new bone growth to increase bone density and strength in the same way that your natural parathyroid hormone does. They are only recommended for short-term use, up to two years, due to potential cancer risks.
Lastly, Romosozumab, or Evenity, is a newer treatment that uses antibodies to block a molecule called sclerostin which normally blocks or decreases bone formation. By doing this your body will build bone while slowing its breakdown. It comes with a serious cardiovascular risk warning regarding increased risk of heart attack, stroke, and cardiovascular death so it is not suitable for everyone.
While these medications can be lifesavers in certain situations, they often come with a range of side effects, including joint pain, digestive issues, and even more severe (yet rarer) complications like osteonecrosis of the jaw or atypical femur fractures. Plus, they don’t really tackle the root causes of bone loss, such as inactivity, inflammation, hormonal changes, or poor movement patterns. It’s important to note that stopping these medications can lead to gradual loss of bone density and potentially increase the risk of fractures. So, while they can be helpful, it’s important to weigh the benefits against the potential downsides.
The Good News: You Have More Power Than You Think
When it comes to osteoporosis care, the focus should be more than just preventing fractures. The goal should be to encourage real bone regeneration, improve mobility, and build long-term resilience. That’s where lifestyle changes, beyond just diet, come into play.
Beginning with this article and finishing in next week’s blog, we’re doing a deep dive into some effective ways to:
Naturally stimulate bone growth
Enhance balance and lower the risk of falls
Improve posture and movement patterns
Support hormonal balance and stress recovery
Establish daily habits that lay the groundwork for lasting bone strength and overall vitality
Each of these practices is essential for maintaining and even rebuilding bone strength. The best part? They are all accessible, come with no side effects, and are completely within your control. When combined with a bone-friendly diet rich in calcium and vitamin D (check out last week’s blog for more on that), these lifestyle practices may not only reduce bone loss but potentially reverse it.
Today, let’s explore how incorporating exercise can become one of your strongest allies in the battle against bone loss.
Beyond Diet
When you think about strong bones, your mind probably goes straight to calcium-rich foods and leafy greens. While a bone healthy diet is definitely crucial, it’s only one component of the bigger picture. To effectively prevent—and in some cases even reverse—osteoporosis, you need to pay attention to your daily habits, movement, and mindset, all of which are just as important as what you eat.
The good news is that there are plenty of practical and powerful tools you can start incorporating into your routine right now that extend beyond your plate.
Strength Training and Weight-Bearing Exercise
Bone is living tissue—and like muscle, it responds to stress. Not emotional stress, but the kind that comes from lifting, stepping, pushing, and pulling. These actions force your body to work against gravity and send a message to your body: "Hey, we need stronger bones here." Studies have shown that supervised progressive high-intensity resistance and impact training (HiRIT) is safe and works in increasing lumbar spine bone mineral density. The LIFT-MOR trial was one of the first major clinical trials specifically designed to investigate the effects of strength training (weightlifting) on individuals with osteoporosis. This trial focused on whether strength training could help improve bone density, strength, and overall health in people with osteoporosis, a condition characterized by weakened bones that are more prone to fractures. Earlier studies were more focused on general physical activity or aerobic exercise.
The LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial was conducted in Australia and examined the effects of high-intensity resistance and impact training (HiRIT) on postmenopausal women with low bone mass.
Challenging traditional advice against high-impact exercise for individuals with low bone density, the LIFTMOR trial hypothesized that supervised, high-intensity workouts could lead to substantial improvements in bone health.
The LIFTMOR trial yielded impressive results that transformed views on exercise for bone health by demonstrating significant benefits of high-intensity resistance and impact training for postmenopausal women with low bone mass. Participants showed marked increases in bone mineral density (BMD) at the lumbar spine and femoral neck. Additionally, improvements in upper and lower body strength were recorded, crucial for mobility and fall prevention. The program was deemed safe, with no fractures or major injuries reported. Furthermore, participants exhibited enhanced balance and functional performance, highlighting the effectiveness of high-intensity training in promoting bone health and reducing fall risk in at-risk populations.
Further studies regarding strength training and weight-bearing exercises have been shown to increase bone mineral density, particularly in the spine and hips. They also help preserve muscle mass and improve balance—both critical in preventing falls and fractures.
Your best choices are muscle-strengthening exercises using weights (dumbbells or kettlebells), weight machines, resistance bands, or your own body weight (squats, lunges, push-ups) and weight-bearing activities such as walking, jogging, hiking, dancing, stair climbing, and playing tennis which are all excellent for stimulating bone formation and increasing bone density.
The LIFTMOR Routine
Four key exercises were used in a supervised HiRIT program during the LIFTMOR trial. These exercises were chosen for their ability to load the spine and hips, the areas most affected by osteoporosis:
Deadlifts: A foundational strength exercise that targets the posterior chain (back, glutes, and hamstrings) while placing compressive loads on the spine and hips, stimulating bone growth.
Squats: This movement focused on strengthening the lower body, particularly the quadriceps, glutes, and core, while also loading the hips and spine.
Overhead Presses: By pressing weights overhead, participants worked on upper body and shoulder strength, while also engaging the core and placing axial load on the spine.
Jumping/Impact Movements: These included activities like jumping chin-ups or other impact-loading exercises, which helped stimulate bone growth through dynamic forces.
All exercises were performed with heavy resistance (80-85% of one-repetition maximum) and under the careful supervision of trained professionals to ensure proper form and safety. The video below demonstrates the four exercises used in the trial; be sure to consult your doctor and get proper supervision before starting any new exercise program. Demonstration of the exercises starts at 2:35 minutes into the video.
Yoga
Yoga is far more than a practice focused solely on flexibility. It serves as a gentle weight-bearing exercise that cultivates postural awareness and trains your balance—each of which is vital for safeguarding your bones. Regular yoga practice helps build bone density in the arms, legs, hips, and spine, crucial areas affected by osteoporosis as well as improving balance and coordination with significantly reduces the risk of falls.
Yoga also enhances posture, which alleviates strain on the spine, promoting overall spinal health and helps regulate stress hormones like cortisol, which can impact bone density when elevated. So incorporating yoga into your routine offers a holistic approach to strengthening bones while enhancing overall well-being.
Dr. Loren Fishman conducted one of the most comprehensive and influential studies investigating the impact of yoga on bone mineral density and fracture risk. His research aimed to determine if a consistent yoga practice could enhance bone mineral density (BMD) and reduce fracture risk. Over an extended period, participants followed a specific sequence of yoga poses targeting vulnerable areas like the spine and hips. The findings sought to demonstrate that yoga’s low-impact nature and ability to improve strength, balance, and flexibility could serve as an effective, accessible intervention for those at risk of osteoporosis.
The results of Dr. Fishman’s study were promising and supportive of yoga as a safe, effective, and non-pharmaceutical intervention for improving bone health. Key findings included:
Improved Bone Mineral Density: Participants who consistently practiced yoga experienced significant increases in BMD in the spine and femur, areas commonly affected by osteoporosis.
Reduced Fracture Risk: Improved strength, posture, and balance contributed to a lower risk of falls and fractures. Yoga’s focus on alignment and stability helped participants develop greater body awareness, reducing their likelihood of injury.
Safety: Yoga was shown to be a safe option for individuals with osteoporosis or osteopenia, with no reports of fractures or injuries related to the practice when poses were done correctly.
Adherence: Participants were more likely to stick to the yoga program than to other forms of exercise, likely due to its gentle nature and additional mental and emotional benefits.
The Loren Fishman yoga study provides compelling evidence that a consistent, targeted yoga practice can be a safe and effective way to improve bone health and reduce fracture risk in people with osteoporosis. It also highlights yoga’s accessibility and additional benefits, such as improved flexibility, balance, and emotional well-being, making it a holistic approach to managing bone health.
Here is some good information about why yoga is the ideal form of exercise for older adults. Note that this website is sponsored by AlgaeCal which I do not endorse.
The Fishman Routine
The yoga pose sequence developed for the study included 12 key poses, each chosen to target the spine, hips, and femur while also improving balance and posture. Participants were encouraged to practice these poses daily or at least several times a week, with a focus on slow, controlled movements and proper alignment to maximize benefits and minimize risks. Some of the featured poses were:
Tree Pose (Vrikshasana): Builds balance and strengthens the legs and hips.
Triangle Pose (Trikonasana): Stretches and strengthens the legs, spine, and hips.
Warrior II (Virabhadrasana II): Strengthens the legs, hips, and shoulders while improving stability.
Bridge Pose (Setu Bandhasana): Engages the spine, hips, and thighs to build strength.
Cobra Pose (Bhujangasana): Strengthens the spine and improves posture.
Twists: Gentle spinal twists targeted the vertebrae to improve mobility and alignment.
Here are three videos based on the poses studied in Dr. Fishman’s studies: Dr. Fishman's Yoga Method For Osteoporosis, Dr. Fishman's Yoga Method – Osteopenia Variation, Dr. Fishman's Yoga Method For Bone Loss Prevention. The videos have the same exercises but differ in their ability level with the first one (for osteoporosis) being the least challenging with additional supports for the poses. The following video is the osteopenia version of the practice.
As always, consult your doctor before beginning a new exercise routine.
Weighted Vests
Turn your daily activities into bone-building workouts with a weighted vest. These wearable weights gently increase the force on your bones, helping to preserve or even build density—especially in the spine and hips. This case report highlights the effectiveness of wearing a weighted vest while doing low-impact activities. Wearing a weighted vest can help with osteoporosis by enhancing bone and muscle health through increased mechanical loading during exercise. Here’s how it works and what the benefits are:
Stimulates Bone Formation: Bones respond to increased stress by becoming stronger. When you wear a weighted vest, the added load during weight-bearing activities (like walking, squatting, or jumping) signals your body to build more bone tissue, a process known as bone remodeling. This can help maintain or even improve bone mineral density over time.
Reduces Bone Loss and Fracture Risk: Studies have shown that long-term use of weighted vests, especially when combined with jumping or resistance exercises, can help prevent significant bone loss at the hip and other sites in postmenopausal women. This is important because maintaining bone density reduces the risk of fractures, a major concern for people with osteoporosis.
Enhances Muscle Strength and Stability: Weighted vests also increase the resistance your muscles must overcome during exercise, which strengthens muscles and improves balance and coordination. Stronger muscles help protect bones by reducing the risk of falls and fractures.
Supports Posture and Core Engagement: A properly fitted weighted vest can encourage better posture by engaging core and back muscles, which is beneficial for individuals at risk of spinal compression fractures.
Maintains Bone Load During Weight Loss: For older adults losing weight, wearing a weighted vest can help counteract the bone density loss that often accompanies weight reduction by maintaining the mechanical load on bones even as body weight decreases.
Important Considerations: While weighted vests can be a valuable tool, they are most effective when used as part of a comprehensive exercise program that includes a variety of weight-bearing and resistance activities. Always consult a healthcare professional or physical therapist before starting weighted vest training, especially if you have osteoporosis or other health concerns.
This short video on weighted vests is from Dr. Mary Claire Haver who is a prominent figure in the field of women's health, particularly known for her expertise in menopause, hormone therapy, and osteoporosis. She is a board-certified obstetrician-gynecologist with extensive experience in managing the health concerns of women, especially during midlife and beyond.
Getting Started with a Weighted Vest
Using a weighted vest to strengthen your bones, especially if you have osteoporosis or early bone loss, requires a careful, gradual approach. Here are practical tips to help you get started safely and effectively:
Start with a Light Weight Begin with a vest that is just 1–2% of your body weight (for example, 2–3 lbs for a 150-lb person). This is lighter than you might use for general fitness or weight loss. Some experts suggest starting with 3–5% of your body weight, but if you have osteoporosis, starting lighter is safer.
Gradual Progression Only increase the weight when the current load feels easy and you experience no discomfort. Add small increments, such as 0.5–1 lb at a time. Most people can safely work up to 5–10% of their body weight over time, but do not exceed this unless advised by a healthcare provider.
Choose the Right Exercises Wear the vest during low-impact, weight-bearing activities such as walking, stair climbing, standing leg lifts, sit-to-stand exercises, or gentle squats and lunges. Avoid high-impact activities (like jumping or running) unless cleared by your doctor.
Focus on Consistency, Not Intensity Aim for short sessions (5–15 minutes) at first, 3–4 times per week, and gradually increase to 30–60 minutes most days of the week as you adapt. Consistency is more important than intensity for bone health.
Maintain Proper Posture Keep your shoulders back, spine neutral, and core engaged to avoid slouching or compression. Proper posture helps ensure the added weight stimulates bone growth without causing injury.
Monitor Your Body’s Response Pay attention to how your body feels. Reduce weight or duration if you experience pain, dizziness, or discomfort. Stop using the vest if you feel faint or if it restricts your breathing or movement .
Ensure a Good Fit Choose a vest with adjustable weights and straps for a snug, even fit around your torso (not just the shoulders). The vest should be comfortable and not shift during movement.
Always check with your doctor or physical therapist before starting, especially if you have severe osteoporosis, a history of fractures, or balance issues.
Photo by Guille Álvarez on Unsplash
Jumping
Jumping is a powerful, weight-bearing exercise that can help prevent and even reverse osteoporosis by stimulating bone growth and improving bone mineral density (BMD). Bones adapt to stress by becoming stronger, and the impact forces generated during jumping provide precisely the kind of stress that encourages this adaptation. This makes jumping an effective and accessible method to promote bone health, particularly in areas prone to fractures, such as the hips, spine, and legs. This is why:
Increases Bone Mineral Density (BMD): The high-impact nature of jumping applies force to the bones, especially in the lower body. This stimulates osteoblast activity, the cells responsible for building new bone tissue.
Improves Bone Strength in Key Areas: Studies have shown that jumping can significantly improve BMD in the hips and spine, two areas most vulnerable to osteoporosis-related fractures.
Enhances Balance and Coordination: Regular jumping improves balance and coordination, reducing the risk of falls, which is crucial for individuals with low bone density.
Strengthens Muscles: Jumping also strengthens the muscles around bones, providing additional support and reducing strain on skeletal structures.
Research indicates that even a small amount of jumping can have meaningful benefits. This study shows that moderately active osteopenic men who engaged in high-impact activities like jumping experienced increases in hip and spine BMD. Research suggests that just 10 to 20 jumps per day (performed several times per week) can lead to measurable improvements in bone density over time. These small efforts are especially suitable for busy individuals. As you become more proficient at jumping you can gradually increasing the height, frequency, or intensity of your jumps. This has been shown to further stimulate bone growth, making jumping a scalable activity for bone health.
Jumping, when done safely and consistently, is a highly effective exercise for building and maintaining bone strength in people with osteoporosis. Always consult your healthcare provider before starting new exercise routines, especially if you have existing bone health concerns.
Designing an Effective Jumping Routine
Starting a jumping routine for bone health—especially if you have osteoporosis or early bone loss—requires a careful and gradual approach. The first thing you should do is check with your doctor or physical therapist before beginning any jumping routine, especially if you have osteoporosis, a history of fractures, or balance issues. You will want to avoid jumping if you have severe spinal conditions, recent fractures, pelvic floor prolapse, incontinence, or significant balance problems.
Here’s a to help you get started safely and effectively:
Start with Beginner-Friendly Exercises
Heel Drops: Stand on your toes, then let your heels drop down to the ground with a slight impact. This simple exercise stimulates bone strength in your legs and feet.
Low-Impact Vertical Jumps: Begin with small, gentle jumps, focusing on landing softly with your knees slightly bent to absorb impact.
Chair-Assisted Jumps: Use a sturdy chair for support if you need help with balance or to reduce intensity.
Progress Gradually
Start with 5–10 repetitions of each exercise, 2–3 times per week.
Increase repetitions or add more challenging exercises (like lateral hops or single-leg hops) as you gain strength and confidence.
Focus on control and soft landings to protect your joints.
Sample Beginner Routine
Warm-Up: Walk or march in place for 3–5 minutes.
Heel Drops: 10 reps.
Low Vertical Jumps: 5–10 reps.
Lateral Hops (optional): 5 reps each side (use a line on the floor or a low object).
Cool Down: Gentle stretching for 2–3 minutes.
It’s important to prioritize safety when incorporating jumping exercises into your routine. First, wear supportive footwear and choose a stable, non-slip surface to exercise on. Always aim to land softly with your knees slightly bent to absorb impact and protect your joints. Listen to your body closely; if you experience any pain or discomfort, stop immediately and consult your healthcare provider. If balance is a concern, consider modified or chair-assisted jumping exercises to ensure safety. Additionally, be attentive to how your body feels and adjust the intensity of your jumps accordingly.
Keeping a record of your progress can be beneficial, and consulting with your doctor or physical therapist can provide you with personalized guidance. By following these safety tips, you can confidently incorporate jumping into your routine, effectively strengthening your bones and reducing fracture risk.
The following video demonstrates 20 different jumps that can be used to build strong bones. Note that the jumps start at minute 2:38.
That’s it for part two of our osteoporosis journey! Join me again next week when we finish the osteoporosis discussion with a look at posture, balance, sleep, stress, and lifestyle interventions.
Let’s get cooking!
Tips for maximizing calcium absorption:
Pair calcium-rich foods with vitamin D sources (like salmon, fortified dairy, or orange juice) to help your body absorb calcium more efficiently.
Spread calcium intake throughout the day rather than consuming it all at once for better absorption.
Include leafy greens and nuts for extra magnesium and vitamin K, which help direct calcium into bones and support bone health.
Try some of our other bone health friendly recipes: White Chocolate Peppermint Matcha Latte, Chorizo, Cabbage, and White Bean Stew, Venison and Sweet Potato Shepherd’s Pie, Lemon Poppy Seed Buckwheat Waffles, Broccoli, Bean, and Mango Salad, and Mexican Spiced Quinoa and Chicken Thighs.
Tofu & Vegetable Stir-Fry with Cilantro Garlic Sauce
Tofu & Vegetable Stir-Fry with Cilantro Garlic Sauce is more than just a satisfying dinner—it’s a meal with purpose. Designed to deliver a wide range of bone-supportive nutrients, this colorful stir-fry features crisp vegetables, golden tofu, and fluffy quinoa, all brought together with a bright, herb-infused cilantro-garlic sauce.
Tofu, a plant-based protein rich in calcium and isoflavones, helps protect bone density—especially important for women in midlife and beyond. Paired with quinoa, a magnesium-rich whole grain that also provides complete protein, this dish offers a strong nutritional foundation for skeletal health. The medley of vegetables—broccoli, zucchini, carrots, bell peppers, onion, and celery—adds not only crunch and flavor, but also vitamin K, vitamin C, and antioxidants that play a role in collagen formation and reducing inflammation, two key components in long-term bone strength.
The cilantro-garlic sauce ties it all together with zesty brightness and detoxifying benefits. Cilantro contains plant compounds that support healthy detoxification, while garlic and ginger bring anti-inflammatory properties that benefit both bone and overall health.
Whether you're rebuilding strength, preventing age-related bone loss, or simply choosing meals that nourish deeply, this stir-fry is a flavorful, everyday way to care for your bones—one bite at a time.
Tofu & Vegetable Stir-Fry with Cilantro Garlic Sauce
Ingredients
- 2 tbsp tamari or coconut aminos
- 1 tbsp lime juice (or rice vinegar)
- 1 tbsp olive oil or toasted sesame oil
- 1 clove garlic, minced
- ½ tsp fresh grated ginger
- 1 tbsp chopped cilantro stems
- Optional: 1 tsp maple syrup for balance
- Optional: a pinch of chili flakes or ¼ tsp ground cumin for extra depth
- ½ cup fresh cilantro leaves, packed
- 2 tbsp tamari or coconut aminos
- 1 tbsp lime juice or rice vinegar
- 1 tbsp maple syrup
- 1 tbsp toasted sesame oil
- 1 clove garlic, minced
- 1 tsp fresh ginger, grated
- 1–2 tbsp water (as needed to thin)
- Pinch of sea salt
- Optional: ½ small jalapeño
- 1 block (14 oz) firm or extra-firm tofu, pressed and cubed
- 1 tbsp arrowroot starch or cornstarch (optional, for crisping tofu)
- 1 tbsp avocado oil or sesame oil
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 medium carrot, thinly sliced or julienned
- ½ red onion, sliced
- 1 small zucchini, halved and sliced
- 1 stalk celery, thinly sliced
- 2 cups cooked quinoa, for serving
Instructions
- Press tofu by placing the tofu on a plate and top with paper towels or a clean kitchen cloth. Add a heavy weight such as a cast iron pan or some books on another plate. Let it press for at least 30 minutes to remove excess moisture. The longer it sits the firmer it will be.
- Whisk marinade ingredients together in a shallow dish or container.
- Cube the tofu and add to the dish with the marinade. Toss gently to coat all pieces.
- Marinate covered in the fridge for 30 min to 8 hours, stirring once or twice for even flavor.
- Make the sauce in a blender or food processor, blending all Cilantro-Garlic Sauce ingredients until smooth. Taste and adjust with more lime, salt, or water to desired consistency. Set aside.
- Remove the cubed tofu from the marinade and toss with starch. Pan-fry in oil over medium-high heat until golden (6–8 min). Remove and set aside.
- Add a bit more oil to the pan. Stir-fry onion, carrot, and celery for 2 minutes. Add broccoli, zucchini, and pepper. Cook until just tender, ~4–5 min.
- Return tofu to the pan with veggies. Pour in the blended sauce and stir gently to coat everything. Cook 1–2 minutes, just until heated through.
- Spoon over warm quinoa and top with extra cilantro, lime wedges, or sesame seeds if desired.
Tropical Green Smoothie
Start your day with this refreshing and creamy Tropical Green Smoothie—a delicious blend of mango, pineapple, leafy greens, and almond butter that supports strong, resilient bones from the inside out. This smoothie isn’t just delicious—it’s packed with key nutrients that work together to protect and rebuild your bones naturally.
Calcium-rich kefir or fortified almond milk provides a strong foundation, while leafy greens like spinach or kale offer vitamin K and magnesium—essential for bone formation and mineralization. The addition of chia seeds brings omega-3s and more calcium, while mango and pineapple deliver vitamin C to support collagen production and enhance calcium absorption. A spoonful of almond butter adds plant-based protein and healthy fats, making this a satisfying and nourishing breakfast or snack.
Perfect for anyone looking to naturally strengthen bones—especially important for women in midlife and beyond—this smoothie is an easy and flavorful way to incorporate daily bone-building nutrition into your routine.
Tropical Green Smoothie
Ingredients
- 1 cup whole milk kefir or unsweetened fortified plant milk
- ½ cup fresh or frozen mango
- ½ cup pineapple chunks
- ½ small banana
- 1 tbsp almond butter
- 1 tbsp chia seeds or ground flaxseeds
- 1 cup fresh spinach or kale
- Juice of ½ a lemon or lime
- ¼ tsp cinnamon and ginger
- optional: 1 scoop collagen protein
- 3–4 ice cubes, if desired
Instructions
- Add all ingredients to a high-speed blender.
- Blend until smooth and creamy.
- Taste and adjust: add a splash of milk or water if too thick, or a few extra chunks of frozen fruit if you want it colder and thicker.
- Pour into a glass and enjoy immediately!
There you have it!
The best time to build bone is now - start where you are. Remember that motion is medicine so keep your bones thriving with daily movement!