Osteoporosis Prevention and Reversal Part Three: Lifestyle Factors You Shouldn’t Ignore
A Whole-Life Approach to Bone Health
Osteoporosis is a condition where bones become weaker and more prone to fractures—especially in the hips, spine, and wrists. It’s most common in older adults, particularly postmenopausal women, but the risks build up over time. What makes it especially tricky is that it often develops without any obvious symptoms. That’s why it’s called the “silent disease”—many people don’t know they have it until a fracture occurs. It’s often framed as a calcium deficiency or inevitable part of aging, but the truth is, this condition affects people of all ages—including younger adults and even teenagers.
Hormone levels play a crucial role in maintaining bone strength. For example, the loss of estrogen during menopause accelerates bone loss in women, as estrogen helps balance bone formation and breakdown. Men also experience declines in testosterone and other hormones that affect bones over time. Other hormones such as thyroid hormone, cortisol, and parathyroid hormone (PTH) also influence bone remodeling, so imbalances can increase osteoporosis risk.
While bone loss becomes more common as we age, genetics, lifestyle habits, chronic illnesses, medications, and mental health all influence bone strength much earlier than many realize. Your bones are living, adaptable tissues that respond to far more than just diet and exercise. They thrive when supported by good posture, restful sleep, effective stress management, a toxin-free environment, and meaningful social connections.
If your focus has been mainly on nutrition and physical activity, that’s a solid foundation. However, bone health is dynamic and influenced by more than just what you eat or how often you exercise. Hormone balance, sleep quality, stress levels, environmental exposures, and even posture all shape how your bones respond and regenerate over time. Therefore protecting and strengthening your bones for life requires a broader, lifestyle-centered approach. Every choice you make—from how you move and breathe to how you manage stress and nurture relationships—impacts your bone health.
Your bones are listening to everything you do, think, and feel. Giving them the care and attention they deserve means looking beyond the basics and embracing a holistic strategy for lifelong bone strength and resilience. This article is the third and final installment in our osteoporosis series. If you missed the earlier articles, catch up on Part One: The Power of Diet and Part Two: Exercise Strategies. Here, we focus on the essential lifestyle factors beyond food and fitness that can protect your bone health for life.
How Osteoporosis and Osteopenia Are Diagnosed
Osteopenia, a precursor to osteoporosis, is increasingly common and represents a crucial window for early intervention. Left unaddressed, low bone density can lead to serious, life-altering fractures.
Early detection is key to preventing serious outcomes. The most common and widely recommended test is the DEXA (dual-energy X-ray absorptiometry) scan. This quick, painless imaging test measures bone mineral density (BMD) in key areas like the hip and spine, helping to diagnose normal bone density, osteopenia, or osteoporosis. It’s the gold standard for assessing fracture risk and monitoring treatment progress.
Other helpful diagnostic tools include:
Quantitative Ultrasound (QUS): A radiation-free screening method often used at the heel. It's less precise than DXA but useful where DXA access is limited.
Quantitative Computed Tomography (QCT): A 3D imaging test that offers detailed bone quality assessments. It involves more radiation, assesses both inner and outer bone, and is typically used for complex cases.
Blood Tests: Though they can’t diagnose osteoporosis, tests for calcium, vitamin D, PTH, thyroid hormones, and bone turnover markers can help identify underlying contributors to bone loss.
Understanding these options can help you and your provider build a personalized plan for bone health.
Bone health is dynamic and influenced by more than just what you eat or how often you exercise. Hormone balance, sleep quality, stress levels, environmental exposures, and even posture all shape how your bones respond and regenerate over time. This article is the third and final installment in our osteoporosis series. If you missed the earlier articles, catch up on Part One: The Power of Diet and Part Two: Exercise Strategies. Here, we focus on the essential lifestyle factors beyond food and fitness that can protect your bone health for life.
Stress: The Bone-Thinning Hormone Loop
We often overlook the link between stress and bone health, but it’s significant. Chronic stress and mental health issues like anxiety and depression are associated with lower bone density and a higher risk of osteoporosis. The science behind this connection involves how stress impacts our hormones, inflammation levels, and overall physiology.
Stress fuels inflammation, disrupting the natural bone remodeling cycle and accelerating bone loss. Additionally, neurotransmitters like serotonin, which regulate mood, also influence bone health. Some antidepressants, especially SSRIs, have been linked to reduced bone density and an increased risk of fractures.
Stress can interfere with sleep, appetite, digestion, and hormonal balance—all of which affect bone health. Managing your mental well-being is crucial for protecting your skeletal health. Addressing stress, improving sleep, and finding emotional balance are just as vital as good nutrition and physical activity for maintaining strong bones.
Incorporating stress management into your routine is essential for long-term bone health. Mind-body practices like meditation, yoga, breathwork, and tai chi can lower cortisol levels and enhance emotional regulation, improving sleep quality, which is vital for bone repair.
For deeper issues, therapeutic journaling or working with a mental health professional can alleviate chronic stress and protect physical health. Gentle movement practices like tai chi or restorative yoga can also reduce stress while supporting posture and balance—key factors in minimizing fall and fracture risk.
Ultimately, managing stress is about creating a supportive environment for your whole body, including your bones, to thrive.
Environmental Toxins: Hidden Threats to Bone Health
Environmental toxins are often overlooked when considering bone health, but they significantly increase the risk of osteoporosis and fractures. Substances we encounter daily—through air, water, food, and products—can interfere with bone metabolism, disrupting how bones are built, maintained, and broken down.
Heavy metals like cadmium, lead, and mercury, along with industrial chemicals such as phthalates, BPA, and PFASs (“forever chemicals”), are key culprits. These toxins slow down osteoblasts (bone-building cells) and increase osteoclast activity (bone breakdown), reducing bone mineral density over time. Many of these substances are endocrine disruptors, interfering with hormones like estrogen, which is crucial for bone maintenance—especially in postmenopausal women.
Chronic inflammation and oxidative stress caused by toxins also weaken bones. Air pollution, including particulate matter and nitrogen dioxide, is linked to lower bone density and higher fracture risk, particularly in those living near highways or industrial areas.
Specific toxins include:
Cadmium (in cigarette smoke and fertilizers): linked to reduced bone density and fractures.
Lead: accumulates in bones, disrupting remodeling and weakening structure.
Mercury: associated with bone demineralization and fragility.
BPA: mimics estrogen, interfering with bone regulation.
Phthalates: found in personal care products, disrupt hormone pathways.
PFASs: linked to lower bone density, even in teens.
Women, particularly postmenopausal, and children are especially vulnerable. Early exposure in youth can harm peak bone mass development, increasing future risks.
In today’s world, avoiding exposure to environmental toxins is nearly impossible, but awareness is a powerful first step. By making informed choices about the products you use, the food you eat, and the environments you inhabit, you can reduce your toxic load and support stronger, healthier bones.
Minimizing your toxic exposure is a practical way to protect your bones and overall health. While complete avoidance isn’t realistic, proactive steps can support your body’s natural detox systems, giving your bones a better chance to rebuild and remain strong as you age.
Start with your environment. Avoid smoking and limit exposure to secondhand smoke, both of which introduce harmful chemicals that disrupt bone remodeling. Use a high-quality water filter to reduce heavy metals and pollutants in your drinking and cooking water. For food storage, swap plastic containers for glass or stainless steel to avoid chemicals like BPA and phthalates. Choose cleaning and personal care products made from natural ingredients to minimize exposure to synthetic chemicals.
Support your detox pathways through nutrition. Eat a variety of colorful vegetables, fruits, and leafy greens to help reduce heavy metal uptake. Key minerals like calcium, magnesium, and zinc support bone health and block toxins like lead. High-fiber foods such as whole grains and legumes assist in binding and eliminating toxins through digestion. Incorporate sulfur-rich foods like garlic, onions, and cruciferous vegetables to boost glutathione production, a powerful detoxifying antioxidant.
Fermented foods like sauerkraut and yogurt help maintain a balanced gut microbiome, preventing toxins from entering your bloodstream.
Lifestyle habits also matter. Stay hydrated with clean water to flush toxins through your kidneys. Deep breathing supports detox through your lungs while enhancing oxygen flow. Regular movement—walking, stretching, or strength training—keeps circulation and the lymphatic system functioning efficiently, crucial for waste elimination.
Certain supplements may provide additional support if you’ve had significant toxin exposure. For instance, vitamin C helps bind heavy metals for excretion, while minerals like calcium, magnesium, and zinc defend against harmful substances. Always consult a healthcare provider before starting new supplements, especially if managing existing health conditions.
The takeaway? You don’t need to live in a bubble, but small, intentional changes in your diet, movement, and lifestyle can significantly reduce your toxic burden and help your bones stay stronger for longer.
Posture: Aligning for Bone Support
Good posture is essential for maintaining bone health throughout your life. While slouching might seem harmless, years of poor posture can seriously affect your skeleton. Habits like sitting too long, hunching over screens, or carrying heavy bags can lead to spinal misalignment and extra pressure on bones and joints.
When posture is consistently off, it can change the spine’s natural curves, increasing the risk of conditions like kyphosis, scoliosis, or lordosis. These changes don’t just affect your appearance; they can lead to uneven stress on bones, wear and tear, joint pain, and even bone density loss. Poor posture can also restrict blood flow, depriving bones of essential nutrients. It also raises the risk of fractures and falls, particularly in the spine.
Improving your posture doesn't require a complete routine overhaul; it’s about making small, intentional adjustments throughout the day to support your spine and relieve pressure on your bones. Start by assessing your environment. Using ergonomic furniture, like a chair that supports your lower back or a desk at the right height, can significantly impact your spinal health during daily tasks.
Awareness of your posture is crucial. Regularly check in with your body—are your shoulders slumped or your head jutting forward? Simple self-corrections throughout the day can help retrain your muscles and maintain better spinal alignment. Movement is also important; avoid staying in one position for too long. Stand up and stretch or walk around every 30 to 60 minutes to alleviate pressure and encourage better alignment. While this article isn’t focused on exercise, gentle core and back strengthening, along with stretching, can support your posture over time.
Improving posture is about moving intentionally throughout your day. Proper alignment while sitting, standing, walking, or lifting can enhance bone health and lower your fracture risk. It's about awareness and making a few smart adjustments rather than aiming for perfection.
When sitting, align your body by sitting all the way back in your chair, keeping your hips and knees level, and supporting your lower back's natural curve. Keep your shoulders back and your elbows close to your sides. Avoid slumping; if you're working or reading, bring materials to eye level. And remember to move regularly.
For standing, keep your feet shoulder-width apart and weight evenly distributed. Avoid locking your knees and gently engage your core. Keep your shoulders relaxed and head up, avoiding prolonged downward gazes at devices.
When bending or lifting, bend at your hips and knees, keep your back straight, and carry items close to your body. Pivot your whole body instead of twisting your spine, and brace your back when coughing or sneezing.
Sleep posture is also important. A supportive mattress and pillow can help you wake up aligned. Sleeping on your back or side is generally better than on your stomach.
Incorporating these habits into your daily routine can not only benefit your bones but also ease muscle tension, improve balance, and enhance overall well-being.
Breathing and Bone Health
Breathing and bone health are more connected than you might realize. The way you breathe impacts oxygen delivery, hormone regulation, and even bone remodeling. At the same time, your breathing is influenced by the structure and strength of your bones, particularly in the spine and rib cage—a two-way relationship with important implications for osteoporosis.
Oxygen is essential for bone remodeling, the process of breaking down old bone and forming new bone. When breathing is compromised by conditions like asthma, COPD, or sleep apnea, oxygen levels can drop (hypoxia), disrupting the balance between bone-building cells (osteoblasts) and bone-resorbing cells (osteoclasts). This imbalance can lead to increased bone breakdown over time. Respiratory diseases also contribute to bone loss through chronic inflammation, reduced physical activity, poor nutrition, and the use of corticosteroids.
On the flip side, osteoporosis can affect breathing. Spinal compression fractures and kyphosis (hunched posture) limit lung capacity and make deep breathing difficult. Rib cage weakness from low bone density further reduces oxygen intake, creating a cycle of reduced activity and bone loss.
Breathing also influences posture and stress. Shallow breathing can lead to slouched posture, while deep diaphragmatic breathing supports spinal alignment, circulation, and hormonal balance. It can even lower cortisol levels, reducing stress-related bone loss.
Supporting healthy breathing through posture, mindful movement, and breathwork can be a surprisingly effective way to protect your bones and overall health.
Try This: 4-7-8 Breath
Inhale through the nose for 4 counts.
Hold the breath for 7 counts.
Exhale slowly through the mouth for 8 counts.
Repeat for 4–5 rounds.
Practicing this 1–2 times per day calms the body, supports restorative functions, and enhances bone-friendly sleep and digestion.
Fall Prevention: The Everyday Safety Plan
Falls and osteoporosis are closely connected, creating a cycle that’s hard to break without proactive changes. Osteoporosis weakens bones, meaning even minor falls can lead to serious fractures—most often in the hip, spine, or wrist. Many fractures in older adults, including spinal and forearm breaks, are linked to osteoporosis-related falls.
The connection works both ways. Osteoporosis not only increases fracture risk but can also make falling more likely. Muscle weakness, spinal curvature (like kyphosis), and poor posture—all common with low bone density—can impact balance. Additionally, low calcium levels and hormonal imbalances, such as with parathyroid hormone (PTH), may further reduce stability.
Falls in people with osteoporosis can have severe consequences, especially hip fractures, which often lead to long-term disability so preventing falls is essential. Addressing common risks like poor lighting, trip hazards, balance or vision issues, and medications that cause dizziness can help. Building strength, maintaining mobility, and creating a safe home environment are key to reducing falls and protecting your bones—and your independence. Thankfully, there are many practical, evidence-based strategies to enhance safety in your home and daily routine.
Start by assessing your living space. Clear walkways of clutter, secure or remove loose rugs, and arrange furniture to ensure easy movement. Improve lighting in all areas, especially hallways and bathrooms, and consider adding nightlights to minimize tripping hazards. In high-risk zones like bathrooms, install grab bars near toilets and in the shower, and ensure handrails are secure on both sides of stairs. Non-slip mats in kitchens and bathrooms can further prevent slips.
Personal habits matter too. Wear supportive shoes with non-slip soles, as slippers with poor traction can be risky. Regular eye and hearing exams are essential for maintaining awareness of your surroundings. If you're on multiple medications, consult your doctor about side effects that could increase fall risk.
Staying active is another key factor. Activities like tai chi or gentle yoga improve balance and coordination. Consider assistive devices, such as canes or walkers, for added safety.
Ultimately, fall prevention is about more than avoiding injuries—it’s about preserving your independence and quality of life. Small adjustments can significantly enhance your safety and protect your bones.
Medication Awareness: Know the Side Effects
Some medications can negatively impact your bone strength. While these drugs serve vital purposes, it's important to identify those that may contribute to bone loss. Long-term use of steroids like prednisone, prescribed for asthma or arthritis, disrupts bone remodeling. Proton pump inhibitors (PPIs) used for acid reflux reduce calcium absorption, affecting bone density. Certain antidepressants and anti-seizure medications can lower bone mass due to their effects on hormones. Even high doses of thyroid hormone replacement can weaken bones.
Discuss your medications with your healthcare provider to explore dosage adjustments, alternatives, and strategies to protect your bones.
Sleep: Your Nightly Bone Repair System
Sleep is more than just a time to rest; it's vital for maintaining strong and healthy bones. While you sleep, your body repairs tissues, balances hormones, and carries out the remodeling process that keeps bones resilient. Skimping on quality sleep can lead to bone loss over time, leaving you groggy and at risk.
During deep sleep, growth hormones are released, stimulating osteoblasts—the cells responsible for building bone. This is when bones repair microdamage and regenerate, essential for maintaining strength. If sleep is disrupted or insufficient, this repair process falters, leading to increased inflammation and a situation where bone breakdown outpaces formation, raising the risk of lower bone density and osteoporosis.
Sleep also regulates calcium, crucial for bone strength. Hormones like parathyroid hormone (PTH) help maintain calcium balance, and poor sleep can disrupt this, causing more calcium to be excreted and less available for bones.
Circadian rhythms, your body’s internal clock, also play a role. Bone turnover follows a daily rhythm, and irregular sleep patterns can throw this off, increasing fragility. Interestingly, both too little and too much sleep are linked to lower bone density. Studies suggest that 7–8 hours per night is ideal for bone health.
Improving your sleep isn’t just about feeling rested; it’s crucial for supporting bone health.
One key strategy is to maintain a regular sleep-wake schedule. Going to bed and waking up at the same time each day—even on weekends—helps keep your body’s internal clock, or circadian rhythm, in sync. This rhythm is vital for regulating bone turnover and hormone balance, both essential for strong bones.
Your evening routine also matters. Limit screen time and avoid blue light from phones, tablets, or TVs at least an hour before bed to help your brain wind down. Establish a calming bedtime ritual, like gentle stretching or sipping magnesium-rich herbal tea, to signal to your body that it’s time to rest.
Sleep environment plays a part. A cool, dark, and quiet bedroom promotes deeper sleep. Comfortable bedding and supportive pillows can also enhance rest quality, especially if pain disrupts your sleep.
Photo by Drew Jemmett on Unsplash
The Power of Purpose and Connection
Your mental and emotional well-being plays a bigger role in your bone health than you might think. While we often focus on nutrition and exercise, research shows that chronic stress, poor sleep, social isolation, and even low mood can all have a direct impact on bone density, fracture risk, and the body’s ability to maintain strong, healthy bones.
Mental health challenges like depression and anxiety increase systemic inflammation, which further disrupts bone metabolism. And the lifestyle patterns that often accompany these emotional states—less movement, poor sleep, inadequate nutrition, smoking, or excess alcohol—only add to the problem.
On the flip side, strong mental health and a supportive social life are protective. People who have meaningful connections, a sense of purpose, and effective ways to manage stress tend to take better care of themselves and are less likely to experience the hormonal and inflammatory shifts that weaken bones. Studies even show that people with strong social networks and emotional resilience tend to have better bone density and fewer fractures as they age.
Community and connection are powerful. Whether it’s close friendships, family, a faith group, volunteer work, or even a pet, feeling like you belong and have support can reduce stress, encourage healthy habits, and keep you more engaged in life—and in your health. Simply having someone to check in on you, go for a walk with, or share meals with can help reinforce the kind of daily habits that protect your bones.
If you're struggling emotionally, seeking professional support can make a huge difference. Therapy, support groups, or counseling can help you break the cycle of chronic stress and poor self-care that can quietly erode bone health over time.
In short, taking care of your bones isn’t just about calcium and exercise—it’s also about how you think, feel, and connect. A strong sense of purpose, meaningful relationships, and emotional balance are all part of the foundation for long-term bone strength.
Bone-Friendly Habits for Daily Life
When it comes to long-term bone health, it’s not the occasional big effort that makes the biggest impact—it’s the small, consistent choices we make every day. Building bone-supportive habits into your routine doesn’t have to be complicated or time-consuming. In fact, the simpler and more sustainable, the better.
Start by moving with intention throughout your day. Take the stairs instead of the elevator, stand and stretch while brushing your teeth, or go for a short walk after meals. These little moments of movement help stimulate your bones and keep your joints and muscles engaged, especially if you spend a lot of time sitting.
Bring more presence to your daily activities. Whether you're eating, walking, or resting, engaging your senses helps reduce stress and keeps your nervous system balanced—both of which support bone health. The simple act of slowing down and paying attention can shift your whole internal chemistry.
Another helpful practice: gratitude. Taking a moment each day to reflect on what you appreciate can foster a more positive mindset, which is shown to lower cortisol levels and support the body’s healing processes.
The key is consistency, not perfection. These small, mindful actions may seem minor on their own, but over time, they build a foundation of strength, resilience, and well-being that supports your bones—and your whole self—for the long haul.
Resources for Further Reading and Support Groups
If you or a loved one is concerned about osteoporosis, many resources are available to provide information, support, and community.
National Osteoporosis Foundation: Offers educational materials, support groups, and information on bone health.
Royal Osteoporosis Society: Provides resources on posture, exercise, and living with osteoporosis.
Local Community Centers: Many centers offer classes on mindfulness, yoga, and gentle movement for bone health.
Online Forums: Engage with others managing osteoporosis through online communities and support groups.
Osteoporosis is not just a medical diagnosis—it’s a whole-body experience shaped by how you live. Diet, exercise, posture, stress, sleep, toxins, relationships, and purpose all contribute to your bone health story. With awareness and daily care, you can build and maintain strong bones for life.
Let’s get cooking!
Practical cooking tips for supporting strong bones:
Include leafy greens often: kale, collards, bok choy, turnip greens.
Cook with fatty fish: wild salmon, sardines, mackerel.
Enjoy beans and lentils.
Add nuts and seeds: chia, sesame, flax seeds and walnuts, almonds.
Flavor with garlic, onions, and herbs.
Grilled Maple Ginger Salmon with Nectarine Salsa
Grilled Maple Ginger Salmon with Nectarine Salsa is the kind of dish that turns a simple summer evening into something special. It’s quick enough for a weeknight yet vibrant and elegant enough for guests. The salmon is marinated in a subtly sweet and savory blend of maple syrup, fresh ginger, soy sauce, and lime, then grilled to smoky perfection. The bold flavors of the marinade create a deliciously caramelized crust that pairs beautifully with the light, juicy brightness of the fresh nectarine salsa.
Sweet, ripe nectarines are diced and tossed with red onion, lime juice, herbs, and just a touch of jalapeño for a balanced salsa that cuts through the richness of the fish. The contrast of warm, flaky salmon and cool, tangy fruit salsa makes every bite refreshing and satisfying.
Serve it with quinoa, leafy greens, or grilled vegetables for a colorful, wholesome meal that celebrates the best of the season.
Grilled Maple Ginger Salmon with Nectarine Salsa
Ingredients
- 2 salmon fillets (5–6 oz each), skin-on or skinless
- 1½ tbsp maple syrup
- 1 tbsp soy sauce
- juice of 1 lime
- 1/2 tbsp grated fresh ginger
- 1 small garlic clove, minced
- ½ tsp toasted sesame oil
- Pinch of red pepper flakes (optional, for heat)
- Juice of 1 lime
- 1 tsp balsamic vinegar
- 1 tsp olive oil
- 1 tsp raw honey
- Pinch of sea salt
- 1 large ripe nectarine, diced
- ¼ cup sweet red bell pepper, finely chopped
- 1 tbsp red onion, finely chopped
- 1 tbsp fresh cilantro, chopped
- Optional: 1 tsp jalapeño, finely minced (for heat)
Instructions
- Whisk together maple syrup, soy sauce, lime juice, ginger, garlic, sesame oil, and red pepper flakes in a small bowl. Place salmon in a shallow dish or zip-top bag, pour marinade over top, and refrigerate for 30 minutes, turning once if needed.
- While the salmon marinates, make the salsa. Whisk the lime juice, balsamic vinegar, olive oil, honey and salt in a bowl. Add the nectarine, pepper, onion, cilantro, and jalapeño if using. Toss gently and set aside to let the flavors meld.
- Preheat the grill (or grill pan) to medium-high and oil the grates. Remove salmon from marinade and place on the grill, skin-side down if applicable. Grill for 3–4 minutes per side, or until just cooked through and nicely charred.
- Plate the grilled salmon and top with generous spoonfuls of nectarine salsa. Serve with a side of quinoa, rice, or grilled vegetables.
Notes
- Tip: If using skin-on salmon, grill mostly skin-side down and flip only once to avoid sticking.
- Pairs deliciously with Grilled Black Pepper Asparagus with Sweet & Spicy Glaze.
Tomato, Avocado, and Fresh Mozzarella Salad
There’s nothing quite like a Tomato, Avocado, and Fresh Mozzarella Salad in peak tomato season—simple, elegant, and endlessly refreshing. This version adds a flavorful upgrade with diced red onion for a hint of sharpness and a homemade balsamic vinaigrette that brings everything together with sweet, tangy depth. Layers of juicy tomatoes, ripe avocado, creamy fresh mozzarella, and fragrant basil form the heart of this dish, while the vinaigrette and red onion add contrast and complexity that elevate it beyond the traditional.
This salad is more than just a side—it’s a celebration of seasonal produce and clean, honest ingredients. Whether served as a starter, a light lunch, or part of a backyard spread, it’s the kind of dish that invites conversation and second helpings. The combination of textures—soft mozzarella, creamy avocado, crisp onion, and tender tomatoes—along with the vibrant balsamic drizzle makes every bite both comforting and bright.
Perfect on its own or paired with grilled fish (like the Maple Ginger Salmon above), crusty bread, or a chilled glass of rosé, this Caprese is a reminder that simple ingredients, when treated with care, can become something truly memorable.
Tomato and Fresh Mozzarella Caprese Salad
Ingredients
- 3 tbsp balsamic vinegar
- 1 tsp Dijon mustard (optional, for a little bite)
- 1 tsp maple syrup or honey (optional, for balance)
- 3 tbsp extra virgin olive oil
- Pinch of sea salt and black pepper
- 3–4 ripe heirloom or vine-ripened tomatoes, sliced
- 8 oz fresh mozzarella, sliced
- ¼ cup red onion, finely diced
- ½ cup fresh basil leaves
- Sea salt and freshly ground black pepper, to taste
Instructions
- Make the vinaigrette in a small bowl or jar, by whisking together balsamic vinegar, Dijon, and maple syrup. Slowly drizzle in the olive oil while whisking to emulsify. Season with salt and pepper to taste.
- Assemble the salad on a large platter or individual plates, by alternating slices of tomato and mozzarella in a circular or overlapping pattern.
- Tuck fresh basil leaves between slices and scatter a few on top for color. Sprinkle diced red onion evenly over the top.
- Drizzle the salad generously with balsamic vinaigrette. Finish with a pinch of flaky salt and a grind of fresh pepper. Serve immediately.
Notes
- For even more flavor, let the salad sit for 10–15 minutes before serving so the vinaigrette and juices can mingle.
There you have it!
That’s it for our osteoporosis journey! You now hold the three keys to protecting your bones: nourishing food, daily movement, and smart lifestyle habits. Use them well - your body is listening.