Foods to Boost Bone Strength During Weight Loss
Women’s Bone Health: The Importance of Healthy Diets for Weight Loss
Recent studies have confirmed that the more bone mass a woman gains, the higher her bone density, and the lower her likelihood of developing osteoporosis as she ages.
Factors Affecting Women’s Bone Health
Dr. Fayrouz emphasized that there are factors that may affect a woman’s bone health, especially during weight loss, which requires that she be advised to be careful and prevent her from developing osteoporosis in general. These factors include:
- A low-calcium diet leading to lower bone density, premature bone loss, and an increased risk of fractures.
- Women who are not physically active have a higher risk of developing osteoporosis than women who are more physically active.
- Research suggests that women’s tobacco use contributes to weak bones.
- Women have a higher risk of osteoporosis because they have less bone tissue than men.
- The risk increases if a woman is very thin (such as a BMI of 19 or less), or if her body frame is small, because her bone mass may be low to begin with, and then lose some of it as she ages.
- A woman’s risk of developing osteoporosis increases if she is white or of Asian descent. In addition, a woman’s risks increase if one of her parents or siblings has osteoporosis, especially if this person also has a family history of fractures.
- A significant increase in thyroid hormone levels can cause bone loss. For women, bone loss increases dramatically during menopause, due to lower estrogen levels.
- Absence of menstruation for long periods of time (amenorrhea) before it stops also increases the risk of osteoporosis.
- Excessive food restriction and weight loss lead to weak bones in both men and women.
- Weight loss surgery and conditions such as celiac disease may affect the body’s ability to absorb calcium.
- Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone, and dexamethasone, causes severe bone damage.
- Other medications that may increase the risk of osteoporosis include aromatase inhibitors used to treat breast cancer, selective serotonin reuptake inhibitors, methotrexate, and some anti-seizure medications such as phenytoin, Dilantin, phenobarbital, and proton pump inhibitor medications.
Healthy Foods to Strengthen Women’s Bones during Weight Loss
Dr. Fayrouz emphasized that eating healthy foods rich in the elements necessary to strengthen bones is imperative as a lifestyle, and not just during weight loss. These foods include:
- Almonds
- Broccoli
- Eggs
- Tuna
- Salmon
- Sardines
- Trout
- Whitefish
- Whole grains
- Curly cabbage
- Milk derivatives
- Mushrooms
- Soy products such as tofu
Recent Study: Peas and Beans Strengthen Women’s Bones
A recent study showed that eating food products based partly on peas and beans instead of red and processed meat ensures adequate amounts of amino acids in the diet, and does not negatively affect bone health.
Important Tips for Maintaining Women’s Bone Health
- Eat enough vitamin K: Vitamin K is important for maintaining bone health. Therefore, its deficiency has a negative effect on the bones in women compared to men. It is based on the production of osteocalcin proteins, which may help accumulate calcium in the bones instead of keeping it in the blood.
- Avoid harmful medications: There are medications that reduce bone health due to long-term use, such as corticosteroid medications. Also, taking medication for breast cancer that affects women.
- Quit smoking: Quitting smoking helps maintain bone health. Studies and research have proven that smoking has a negative effect on bone health, as it affects the body’s ability to absorb calcium.
- Do exercise regularly: Exercising stimulates the tissue response and makes it stronger. Women who exercise regularly have more efficient and stronger bones. In general, the best exercises that may contribute to maintaining bone health, especially during weight loss, are "walking, football, jogging, playing tennis, and dancing."
Conclusion
Maintaining a healthy weight is imperative for maintaining healthy bones. Any low-calcium diet negatively affects a woman’s bone health. It is essential to follow a diet rich in the elements necessary to meet the body’s needs, and take the appropriate amount of calcium as a lifestyle, and not just in 2025. By following these tips and incorporating healthy foods into your diet, you can maintain strong bones and a healthy body.
FAQs
Q: What are the factors that affect women’s bone health?
A: Factors such as a low-calcium diet, lack of physical activity, tobacco use, and certain medications can affect women’s bone health.
Q: What are the best foods to strengthen women’s bones during weight loss?
A: Foods rich in calcium, vitamin D, and other essential nutrients, such as almonds, broccoli, eggs, tuna, salmon, sardines, trout, whitefish, whole grains, curly cabbage, milk derivatives, mushrooms, and soy products, can help strengthen women’s bones during weight loss.
Q: What is the importance of vitamin K for bone health?
A: Vitamin K is essential for maintaining bone health, and its deficiency can have a negative effect on bone health in women compared to men.