Don’t drastically diet
“Young, active women can actually harm their bones by excessive exercise without meeting their daily energy needs,” says Dr Bruene. Translation: if you exercise too much and eat too little, your bone density can decrease. That’s because running on empty often halts menstrual cycles, lowering the oestrogen level in the body, she explains. Oestrogen is a pro-bone hormone. Staying active is great, but make sure you’re eating enough, too.
Go easy on the burgers
“Large amounts of animal protein can affect the kidneys, which then leads to loss of calcium,” says Rosas-Osnaya. “This will lead to a low calcium level in the body, which may contribute to bone loss,” she says. Make sure that you’re filling your plate with three-quarters of plant-based eats and you’ll find a good balance.
Cook with herbs
Spicing up dishes with oregano, smoked paprika, garlic powder and other herbs and spices can help you cut back on the salt in cooking. “Foods high in salt affect the body’s ability to retain calcium,” notes Rosas-Osnaya. In addition to reducing sodium in cooking, also limit high-sodium snacks like chips.