While milk has many nutritional benefits (including some of the best amino acids going), it has also been linked to a delay in menopause, which increases a risk in certain cancers. With that in mind, Dr. Jennifer Wojtowicz, an endocrinologist in osteopathic medicine at Western Reserve Hospital Physicians, in Hudson, suggests three other ways to help achieve better bone health.
Plant it forward: “[Some] women at menopause age can’t tolerate lactose,” says Wojtowicz. Try coconut, soy or almond milks fortified with extra calcium and other nutrients. Just beware the extra sweeteners added to many of these as well.
Prune up: While researchers don’t know the exact reasons, dried plums have shown to prevent and reverse bone loss. Try it chopped up in some oatmeal, says Wojtowicz. “Even if they’re adding a couple of tablespoons a day into their diet, that would be a good source.”
Hop to it: Intensifying your workout can be a boon for your bones. A 2014 American Journal of Health Promotion study found that premenopausal women who hopped at least 10 times twice a day, with 30 seconds between each hop, significantly increased their hipbone density after four months. “It’s exercises [where] you’re striking the ground,” says Wojtowicz. “People who have no affects of gravity lose bone rapidly.”
