Building Stronger Bones: Building a weekly meal plan
- Ettaline Hill
- Dec 31, 2024
- 6 min read
This is the last in my 2024 series of blogs to provide information, advice, and hints and tips for anyone who has already been diagnosed with osteoporosis or osteopenia, or who wants to do their utmost to avoid or ameliorate either of those conditions. This blog provides an integrative guide to bone health, focusing on nutrition, an example weekly meal plan, four recipes, and holistic practices such as shiatsu and qigong.
This final month, there’s a bit of a recap of previous months. However, the main content gives you a suggested menu of three higher protein meals a day for a week. By the time we get into our 40s, 50s or even 60+, we mostly have a handful of recipes for meals that we simply recycle, so our food intake can get a bit samey – I know it’s not just me that does this. So, a while ago, I set myself a target to try a completely new recipe at least once a month. It has broadened my food intake and makes food shopping and cooking more interesting. The suggested meals, below, are just some examples of different things you could consider adding to your diet whenever it works for you.
I always provide an actual recipe – this month you’re getting four. They’re all quick and easy to make and they’re at the bottom of the page. My challenge to you is to try one of these each month for the first 4 months of 2025!
Here we go ……..
Understanding Osteoporosis and Osteopenia
As we’re already aware, osteoporosis and osteopenia are common conditions that weaken bones, making them more prone to fractures. Osteoporosis is characterised by low bone density and structural deterioration of bone tissue, increasing the risk of fractures. Osteopenia is a precursor to osteoporosis, with less severe bone loss.
Nutrition and lifestyle play pivotal roles in managing and even mitigating these conditions. So, factors like aging, poor diet, lack of physical activity, high levels of stress, lack of sleep, and inadequate absorption of essential nutrients contribute to these conditions. Addressing bone health through a comprehensive approach can help maintain strength and resilience.
Nutrition for Bone Health
Key Nutrients for Strong Bones:
Protein: Essential for bone repair and muscle strength. Aim for at least 90-100g daily*.
Calcium: Found in dairy, fortified plant-based milk, leafy greens, and fish with bones.
Vitamin D3: Supports calcium absorption. Sources include sunlight, fatty fish, and fortified foods.
Vitamin K2: May help bind calcium to bones. Found in fermented foods like natto and some dairy products.
Magnesium: Crucial for bone structure and calcium metabolism. Found in nuts, seeds, and whole grains.
Boron: A trace mineral that supports bone health, found in fruits like prunes, apples and pears.
Omega-3 Fatty Acids: Found in oily fish, walnuts, and flaxseeds, they reduce inflammation and support bone strength.
Avoid High-Oxalate Foods: While calcium is vital, pairing it with high-oxalate foods (like spinach, almonds, and sweet potato) can hinder absorption. Focus on low-oxalate options like kale, broccoli, bok choy, and cauliflower.
* If you have any sort of kidney issues, including chronic renal failure, you must check with your doctor before taking larger quantities of protein.
Weekly Meal Plan for Bone Health
Day 1:
Breakfast: Greek yogurt with fresh berries, flax seeds, and a drizzle of honey.
Lunch: Grilled salmon salad with kale, avocado, and a citrus vinaigrette.
Dinner: Chicken and vegetable stir-fry with cauliflower rice.
Day 2:
Breakfast: Scrambled eggs with sautéed mushrooms and bok choy, served with whole-grain toast.
Lunch: Lentil and vegetable soup with cheese as a side or grated on top.
Dinner: Vegan chickpea and broccoli curry with basmati rice. (See recipe)
Day 3:
Breakfast: Oatmeal with a dollop of natural yogurt, blueberries, and a sprinkle of flaxseeds.
Lunch: Tinned sardines on whole-grain crackers with a side of mixed greens or a salad.
Dinner: Baked cod with steamed broccoli and roasted carrots.
Day 4:
Breakfast: Cottage cheese with diced pineapple and a handful of walnuts.
Lunch: Turkey and avocado wrap with a side of carrot sticks.
Dinner: Grilled chicken thighs with roasted courgettes and mashed cauliflower.
Day 5:
Breakfast: Smoothie with Cavolo Nero kale, frozen berries, Greek yogurt, and a splash of oat milk.
Lunch: Tuna and feta cheese salad served on a bed of lettuce with cucumber slices.
Dinner: Lamb chops with steamed green beans, roasted parsnips and mashed butter beans.
Day 6:
Breakfast: Hard-boiled eggs with a slice of whole-grain toast and sliced tomatoes.
Lunch: Cauliflower rice tabbouleh with parsley, tomatoes, and lemon juice.
Dinner: Vegan tofu stir-fry with bok choy, carrots, and sesame oil.
Day 7:
Breakfast: Pancakes made with oat flour, topped with fresh blueberries and a drizzle of maple syrup.
Lunch: Grilled shrimp and vegetable skewers with a side of cucumber and tomato salad.
Dinner: Baked halibut with sautéed kale and roasted mashed turnip.
Holistic Practices for Bone Health
Exercise: Weight-bearing and resistance exercises are crucial for building and maintaining bone density. Activities like walking, qigong, yoga, and strength training promote bone health while also improving balance and reducing the risk of falls. Here is a link to a page that gives you examples of resistance exercises to support bone health.
Stress Management: Chronic stress can increase cortisol levels, which may negatively impact bone health. Techniques such as meditation, deep breathing, qigong, and mindfulness can help reduce stress and support overall well-being.
Sleep: Quality sleep is essential for the body’s repair processes, including bone remodelling. Aim for 7-9 hours of sleep per night to support optimal bone health.
Shiatsu Point: Kidney 3 (Taixi) Located near the inner ankle, Kidney 3 is a key point for nourishing bone health. Applying gentle pressure or massaging this point can support the kidneys, which are vital in traditional Chinese medicine for bone strength. Here is a link to my video showing you how to find this point. I’ve suggested this point on several occasions as it’s such a helpful and accessible point to work.
Qigong Form: Bone Marrow Cleansing Exercise This gentle qigong practice focuses on circulating energy through the bones to promote strength and resilience. It’s quite an advanced technique and takes practice to firstly get used to three very simple qigong forms and then getting into feeling how your body is reacting to the movements. When you have been doing qigong for some time, you will (consciously or unconsciously) start to be aware of your own energy field and will feel qi. In this exercise, you can very slowly and very gently increase that awareness and eventually be aware of the ability to direct qi to different areas of your body – primarily the bones in this instance.
Begin with relaxing your whole body systematically. Then come into an upright stance (you can also do this seated) and do the three forms – Lifting the Sky, Pushing Mountains and Turning Head. As you are doing these, your breathing deepens. When you are used to doing the forms and don’t have to think about them, then sense through your body to raise your awareness of your own qi. It may feel like a bit of warmth, or a very slight buzzing a little bit like a very soft electrical energy. Paradoxically, trying hard to feel your qi reduces your ability to actually feel it, as the trying hard makes you tense. Just accept that it’s there and then imaging or visualise energy moving through your body and into your bones as you perform the slow, deliberate movements. Here is a link to a video with a full explanation and a demonstration of the forms. When you know what’s going on with the exercise, then you can just watch this video for a demonstration of the forms.
Conclusion
Managing osteoporosis and osteopenia requires a multi-faceted approach. By focusing on a nutrient-rich diet, incorporating exercise, managing stress, prioritising sleep, and integrating shiatsu and qigong, you are doing your utmost to build and maintain stronger bones. Try incorporating the meal plan and recipes above into your week and explore the benefits of holistic practices to support your overall well-being.
Thank you for taking the time to read all twelve of the blogs and for your responses. Whilst I’ve kept my promise to write monthly blogs for a year, I’m not quite ready to stop doing them, but I won’t be doing a monthly blog any longer. It may be time to ask for topics that you want some input on rather than what I choose. So, if you have something you’ve wondered about relating to nutrition – something to help digestion or acid reflux, for example - or you’re interested in qigong or shiatsu and how they might be able to help you, then please get in touch and I’ll see what I can do.
Remember there’s no such thing as a silly question - you might ask me to write about something that another person is too shy to ask.
Best wishes for the New Year and for a healthy 2025.
With warmth and wellness,
Ettaline
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