Surprising new research reveals that humble prunes might be a key ally in maintaining bone health as we age, offering a natural and accessible way to combat osteoporosis.
At a Glance
- Adding five to six prunes daily to your diet may help preserve bone density, especially for postmenopausal women
- Calcium needs increase with age: women over 51 should aim for 1,200 mg daily, along with 800 IU of vitamin D
- Regular weight-bearing exercise like walking and strength training stimulates new bone formation
- Quitting smoking can significantly improve bone density at any age
- Bone density testing (DEXA scan) is recommended for all women 65 and older, and earlier for those with risk factors
The Unexpected Bone-Builder in Your Pantry
When it comes to maintaining bone health after 50, most advice centers on calcium, vitamin D, and exercise. However, recent research points to a surprising addition to your bone-health toolkit: prunes. Studies suggest that consuming just five to six prunes daily can help preserve bone mineral density in postmenopausal women, potentially reducing fracture risk. These dried plums work by lowering inflammatory chemicals in the body that contribute to bone breakdown.
“Even if prunes didn’t work that well for bones, you’d need a very low bar to recommend eating them,” says Dr. Harold Rosen from Harvard Health.
This natural approach to bone health comes at a critical time. After menopause, women become particularly vulnerable to osteoporosis, with three-quarters of all hip fractures occurring in women. The condition, characterized by weak and brittle bones due to loss of bone mass, affects approximately 8 million women in the United States, with another 30 million at risk.
Calcium, Vitamin D, and Beyond
While prunes offer promise, they’re just one piece of the bone health puzzle. Calcium and vitamin D remain foundational nutrients for maintaining strong bones. The National Academy of Medicine recommends 1,000 mg of calcium daily for women 50 and under, increasing to 1,200 mg for those 51 and older. Vitamin D, which aids calcium absorption, is recommended at 800 IU daily for older adults.
Calcium-rich foods include dairy products, dark leafy greens, and fortified foods. However, experts caution against excessive supplementation. “People used to keep aiming higher and higher for daily calcium intake, but I don’t think that’s a good idea,” warns Dr. Harold Rosen from Harvard Health. Too much calcium can increase the risk of kidney stones and other health issues.
Vitamin D presents a particular challenge, as many older adults don’t get enough from sunlight or diet alone. “Without enough vitamin D, [women] could lose up to 4% of their skeletal mass per year,” explains Michael F. Holick, PhD, MD from New Mexico Orthopaedics.
The Exercise Prescription for Stronger Bones
Physical activity plays a crucial role in maintaining bone density as we age. Both strength training and weight-bearing exercises stimulate new bone formation and increase bone mineral density. For those over 50, low-impact activities like brisk walking, stair climbing, and resistance training offer bone-strengthening benefits without excessive risk of injury.
“I don’t like the idea of pounding,” says Dr. Harold Rosen from Harvard Health, referring to high-impact exercises that might be risky for older adults. Instead, consistent, moderate exercise that challenges muscles and bones is recommended.
Beyond traditional exercises, activities like yoga and Pilates promote balance and flexibility, reducing the risk of falls and subsequent fractures. Even household chores that involve lifting and carrying can contribute to bone strength.
Lifestyle Factors That Impact Bone Health
Several lifestyle choices significantly influence bone health after 50. Smoking ranks as a leading cause of bone loss and fractures. “Nicotine seems to have toxic effects on bone-forming cells and lowers estrogen levels, which in turn reduces bone density and leads to an earlier menopause,” explains Dr. Cosman from New Mexico Orthopaedics. Quitting smoking can improve bone density at any age.
Maintaining a healthy weight also supports bone health. Being underweight can lead to lower bone density and increased fracture risk, while obesity places extra stress on bones and may interfere with vitamin D metabolism. A balanced diet providing at least 1,200 calories daily, with adequate protein (which makes up about 50% of bone structure), is recommended for optimal bone health.
Monitoring Your Bone Health
Regular screening for osteoporosis becomes increasingly important after 50. The U.S. Preventive Services Task Force recommends bone density testing (DEXA scan) for all women 65 and older, and for younger women with risk factors for osteoporosis. These painless, low-radiation scans can detect osteoporosis before fractures occur, allowing for early intervention.
“And the radiation risk is inconsequential,” notes Dr. Cosman from New Mexico Orthopaedics.
Importantly, osteoporosis and related fractures are not inevitable with aging. Bone health can be improved at any age through appropriate nutrition, exercise, and lifestyle modifications. With these proactive steps, maintaining strong and healthy bones well into your later years becomes an achievable goal.
