Nourish, Move, and Strengthen Your Bones This Spring!

Spring is the perfect season to refresh not only your diet but also your daily habits for better bone health. Along with proper nutrition, movement, sunlight, and mindful lifestyle choices all play key roles in preventing osteoporosis and maintaining strong bones. Let’s explore simple and enjoyable ways to support your skeletal health every day!

1. Spring Superfoods for Bone Health

The arrival of spring brings a variety of fresh, nutrient-rich foods that support bone strength:

Leafy greens (kale, collard greens, arugula): Packed with calcium and vitamin K, essential for bone health.
Asparagus & broccoli:  High in magnesium and vitamin C, which help in collagen production for bone structure.
Strawberries & citrus fruits:  Loaded with vitamin C to aid in bone formation and maintenance.

2. Light & Refreshing Calcium-Rich Foods

Spring is the perfect time to incorporate lighter meals that are still packed with calcium:

Spring salads:  Toss spinach, almonds, and sesame seeds (tahini) with a citrus dressing for a bone-boosting meal.
Yogurt parfaits:  Layer Greek/Coconut yogurt with seasonal berries and chia seeds for a calcium-rich snack.
Dairy alternatives:  Fortified almond milk can be used in smoothies and lattes for extra calcium.

strengthen your bones, osteoporosis, bone health, dairy alternatives

Is Dairy Healthy? Most of us grew up in the belief that we had to drink cow’s milk to have strong bones. Many studies in the past have denied this claim, but recently, Harvard researchers examined all available evidence on dairy products and found that milk does not help strengthen bones to prevent fractures. Read more >

3. Get More Vitamin D with Spring Sunshine & Foods

Vitamin D is crucial for calcium absorption, and spring is the perfect time to soak up the sun and add these foods to your diet:

Fatty fish (salmon, sardines, trout): A great source of vitamin D and omega-3s to support bone density.
Eggs:  A natural and easy way to add vitamin D to your diet.
Mushrooms (shitake, chanterelle, oyster):  When exposed to sunlight, mushrooms become a plant-based source of vitamin D.

4. Protein for Bone Strength

Adequate protein intake is essential for maintaining strong bones:

Spring pea soup:  A delicious way to get plant-based protein and bone-supporting minerals.
Lentil & quinoa salads:  Provide a combination of protein, magnesium, and phosphorus to strengthen bones.
Tofu stir-fry with sesame & greens:  A plant-based meal rich in calcium and protein.

So happy to be outside and back to Sunnybrook Park stairs challenge.

5. Spring into Action: Lifestyle & Bone Health

Regular movement helps strengthen bones and prevent loss of bone density:

Outdoor walks, climbing stairs & yoga:  Weight-bearing exercises help maintain bone strength.
Gardening:  Digging, lifting, and squatting in the garden count as weight-bearing exercise!
Hydration & bone support:  Herbal teas like turmeric, ginger and green tea may help to reduce inflammation.
Spring cleaning for nutrition:  Swap processed foods for fresh, nutrient-dense options to support long-term bone health.

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6. Pantry Swaps for Bone Health

By making a few simple swaps in your pantry and daily routine, you can support bone density and overall wellness.

Replace processed snacks with nuts & seeds:  Almonds, walnuts, and chia seeds are rich in calcium and magnesium.
Choose whole grains over refined grains:  Quinoa, farro, and whole oats provide more bone-friendly minerals.
Stock up on calcium-rich options:  Canned salmon with bones, tahini, and fortified plant-based milk are great choices.

Fun Activity: ‘Strengthen Your Bones’ Challenge

This month, challenge yourself to complete these bone-strengthening activities:

✅ Take a 30-minute walk outside at least three times a week.
✅ Try a new bone-friendly recipe using leafy greens and calcium-rich foods.
✅ Spend 10 minutes stretching or doing yoga daily.
✅ Swap one processed snack for a whole-food alternative.
✅ Track your daily water intake—aim for at least 6–8 glasses per day.

By embracing the fresh flavors of spring and making small, intentional lifestyle changes, you can nourish, move, and strengthen your bones naturally. Whether it’s through a nutrient-rich diet, daily movement, or mindful hydration, every step you take supports long-term bone health.

Looking for personalized nutrition guidance? Book a consultation today and discover the best ways to strengthen your bones and support your overall well-being! 🌿💪

Sources:

Leafy greens and vitamin K for bone health:
- National Osteoporosis Foundation. (2022). Vitamin K and Bone Health. Retrieved from https://www.nof.org
Vitamin C’s role in collagen production for bones:
- Sahni, S., et al. (2009). Protective Effect of Total and Supplemental Vitamin C Intake on the Risk of Hip Fracture—A 17-Year Follow-up From the Framingham Osteoporosis Study. American Journal of Clinical Nutrition, 89(1), 116-122.
Vitamin D sources and bone health:
- Holick, M. F. (2007). Vitamin D Deficiency. New England Journal of Medicine, 357, 266-281.
Protein intake and bone density:
- Kerstetter, J. E., et al. (2011). The Impact of Dietary Protein on Calcium Absorption and Bone Health. Current Opinion in Lipidology, 22(1), 16-20.
Weight-bearing exercises and osteoporosis prevention:
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2021). Exercise and Bone Health. Retrieved from https://www.niams.nih.gov
Turmeric, ginger, and green tea’s role in reducing inflammation and bone loss:
- Srinivasan, M. (2016). Curcumin and Its Role in Chronic Diseases. Advances in Experimental Medicine and Biology, 928, 1-25.
Calcium-rich foods and osteoporosis prevention:
- Weaver, C. M., et al. (2016). Calcium Plus Vitamin D Supplementation and Risk of Fractures: An Updated Meta-analysis from the National Osteoporosis Foundation. Osteoporosis International, 27(1), 367-376.

Marsha Fenwick, C.N.P. R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to www.marshafenwicknutrition.com