Check out these healthy ways that you can reduce your risk of breaking a bone.

It is possible to have a varied diet by eating some foods out of pleasure, and others to achieve a specific goal. Prunes fall into the second category, and are often used as a way to maintain a healthy diet. New research shows that dried plums are more than just a simple way to improve digestion and bone health.

The study published in The American Journal of Clinical Nutrition's October 2022 issue found that women who are over menopause can maintain the mineral density of the hips by eating 5 to 6 prunes per day. This could result in fewer fractures. Researchers who tracked more than 235 woman over a year concluded that daily consumption of prunes reduced inflammation substances which cause bone breakdown.

Women are more susceptible to osteoporosis and bone thinning after menopause. Women are responsible for around three quarters of hip fractures. Hip fractures increase the risk of dying earlier and losing autonomy. According to the National Institutes of Health, according to half of women aged 50 and older, they will suffer a wrist, hip or spinal fracture in their lifetime.

Even if prunes did not work as well for bones, it would take a very thin bar to recommend them, according to Dr. Harold Rosen of Beth Israel Deaconess Medical Center, Harvard affiliated.

There are many other foods that can benefit your bone health.

Keep your workouts low-impact to build bones safely

Strengthening your bones is easy with a diet high in calcium and vitamin D. Exercise, especially actions that require you to move your weight against gravity, helps strengthen and maintain bones.

According to Dr. Harold Rosen of Beth Israel Deaconess Medical Center, people who are at a greater risk of osteoporosis and bone loss should avoid high-impact sports or jump training.

"I do not like the idea of pounding," says Dr. Rosen. While it may make sense, it can also cause injuries. "I don't believe that they are helping themselves by pounding their bones." Many older people have knee or shoulder problems.

Low-impact alternatives can also be used to strengthen bones. These include

Running around outside or briskly running

Ability to climb stairs with a machine

doing gentle aerobics

using elliptical training machines.

Dynamic duo

Many drinks and foods that are known to improve bone health do the same thing as prunes by providing calcium, an essential element of bones. It is best to combine the mineral with vitamin D which helps calcium absorption.

Remodeling is a common process that involves the breaking down of bones and their rebuilding. Calcium is replenished by consuming and drinking calcium. This calcium is released from the bones to perform various bodily functions, such as blood clotting or muscle contractions.

Our bodies' bone mass reaches a peak at around 30 years of age and remains constant for the next two decades. After menopause, our bodies lose bone faster than they can replace it. Our bodies release calcium from the bone as we age.

Calcium is found in dairy products such as yogurt, milk and cheese. Dark leafy vegetables, like broccoli, Swiss chard and Swiss chard are also good sources. Calcium is also added to breakfast cereals and fruit juices.

You may also need to know about other foods that are high in calcium.

Dry fruit. Around 65 mg of calcium is packed into two figs. You can cut them into cereals, or mix them into drinks. You can also enjoy them with cheese, or use them as a topping for pizza.

Salmon canned. Three ounces contain the equivalent of 180 mg of calcium. The high calcium content is due to the fact that canned salmon has tiny bones and soft surfaces. You won't feel any difference in taste, says Dr. Rosen. Dr. Rosen says that a regular salmon filet contains only 36 mg calcium. I would not call this a good source. Mix mayonnaise with canned salmon for a spread that can be used on sandwiches (like tuna) or to make a dip.

Plant milks. Cow's milk is often thought of as a calcium-rich source. This is not a mistake. Milk made from almonds or other plant-based milks is fortified with calcium to match the equivalent amount of milk in 8 ounces.

Tofu. This staple Asian food contains 430 mg calcium per 4 ounces, while calcium-rich versions usually have twice as much. According to Dr. Rosen soy products such as edamame are rich in calcium, and an important source of essential protein for bone health.

Both almond butter and almonds are delicious. Almond butter has been known to have heart-healthy benefits. Although they are high in calories, they are tasty. A half-cup of nuts contains 190 mg calcium on average. Two tablespoons of almond butter have the equivalent of about 111 mg of calcium.

Cannellini White Beans. Every cup of these legumes, including navy, great northern, cannellini and lima, which are rich in soups and chilis, contains 180 milligrams calcium. Beans are also a good source of protein, according to the doctor. Rosen says.

Before breaking a bone, be aware of osteoporosis.

The decrease in estrogen, which protects the bones, after menopause is responsible for osteoporosis. You may notice that your posture is slightly slanted or you lose a little height as you age, but warning signs of osteoporosis aren't common until you break a bone.

Bone density tests can be used to avoid painful experiences. The DEXA scan technique is also called X-ray technology. It measures the amount of calcium in bones. It can detect osteoporosis even before a risk of fracture is present. DEXA is able to determine the likelihood of bone fractures or the effectiveness of your osteoporosis treatments.

All women should have a bone density test at 65 years old and then every two to three years thereafter. Women aged 50-64 are advised to undergo regular testing if they suffer from osteoporosis risk factors, such as low body weight, a broken hip or a fractured parent's hip, a disorder that causes bone loss or medications that cause bone loss.

How can you have DEXA scans performed? You lie on your stomach on a table with a cushion for 15 minutes. A scanner passes through your lower back and hips, while another scans under. The patient will also be asked to breathe and remain still at certain points, as with other X-ray tests.

Two scores are generated by the test. The first test compares the density of your bones to that of a healthy adult. The second test compares your bone density to that of people who are similar in age, gender and ethnicity. The higher your score, the denser your bones. The current guidelines can help your doctor decide whether or not to treat low density. However, further research is needed to confirm the accuracy of the ethnicity policies.

Tackling shortfalls

You can boost your bone health by adding a few low-profile, calcium-rich foods to your diet. These foods are more effective than the essentials such as dairy and dark greens. What is the amount of calcium you would like to consume? National Academy of Medicine recommends that women between 50 and 49 years old consume 1,000 mg of calcium per day, while women over 51 should consume 1,200 mg. You can maximize your calcium intake if you take 800 International Units of Vitamin D per day, especially if sunlight is limited in your area.

Dr. Rosen advises to check the labels on your products in order to find out how much calcium and vitamin D are consumed each day by way of diet and supplements. "Assess your nutrition first," Dr. Rosen advises. Once you have added up the numbers, you will be able to make up any difference between the recommended amounts and the actual amounts by using supplements.

But don't go overboard. Women who take calcium-vitamin D supplements together have an increased risk of kidney stones. Dr. Rosen says that people used to aim higher and higher daily calcium intakes, but he doesn't believe this is a good thing.

Beware of supplements claiming to improve bone health. Strontium, a heavy metal, is often advertised as a bone-boosting supplement. However, Dr. X says that studies have shown the strontium to "only make the bones look denser in scans."