5 Ways for Moms to Build Strong Bones (without Milk)
Why bone health is important for women and alternative ways to build strong bones without drinking milk. Sponsored by BioGaia.
Why Bone Health Matters for Moms
As a mom, one of the things I worried about most when my kids were little was if they were getting enough calcium. I wanted to ensure that they were building strong bones!
However, it’s just as important for us moms to strengthen our bones! That’s because once we reach adulthood, we all begin to experience some degree of bone loss. And as we get closer to menopause, that rate of bone loss can increase. It is especially important for us women to take proactive steps to strengthen bones and prevent bone loss before it becomes an issue.
Bone health is something that I do think about. Both of my grandmothers were active well into their 80s and I want to be like that too!
Problem is, I am lactose intolerant and can’t drink dairy milk. So I started looking for other ways to build strong bones without milk.
4 Ways to Build Strong Bones without Milk
The good news — drinking cow’s milk is not required for healthy bones! These are several simple steps that anyone can take to build strong bones and maintain bone density.
1. A Daily Probiotic
Calcium isn’t the only supplement that is helpful for bone health. Furthermore, your body won’t properly absorb calcium without the right nutrients.
Did you know that there are probiotics, like those made by BioGaia, that can help maintain and build stronger bones?
Osfortis is a women’s probiotic for strong bones, immune balance and GI wellness. Designed for women before, during and after menopause, Osfortis helps keep women feeling their best.
Osfortis contains L. reuteri ATCC PTA 6475, an exclusive and renowned probiotic strain with health enhancing effects that extend far beyond the gut.* In fact, studies show that Lactobacillus reuteri reduces bone loss, especially in older women.
Osfortis also contains 400IU of Vitamin D, which is crucial for effective calcium absorption. The recommended daily amount of Vitamin D for women ages 14 to 70 is 600IU (source), so two Osfortis capsules provides more than half of your recommended daily Vitamin D intake!
I’ve added Osfortis to my daily routine to start protecting my bones now. No need to wait! Starting healthy habits now means you can reap the benefits for years to come!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, prevent, or cure any disease.
2. Sunshine
Small amounts of daily sun exposure can jump start your body to produce its own Vitamin D. Harvard Health recommends spending 5-30 minutes outdoors every day, during the hours of 10am to 3pm.
Of course, it is still important to protect your skin with a sunscreen. This won’t interfere with the health benefits of your daily time in the sunshine, but it will keep your skin safe.
With Osfortis probiotics (which contain Vitamin D) and a bit of time outdoors every day, you’ll be making sure that your body can properly absorb and utilize calcium from supplements and food.
3. Strength Training
Pumping iron doesn’t just build strong muscles, it also builds strong bones!
Weight-bearing exercises can help slow bone loss and even improve bone density. This helps reduce the risk of osteoporosis later in life.
Strength training doesn’t necessarily mean that you need to lift heavy weights. Yoga and pilates are both forms of strength training that use body weight for resistance.
A regular exercise regimen can also help you maintain a healthy body weight. This in turn puts less stress on your bones and joints.
4. Non-Dairy Sources of Calcium
If you don’t enjoy the taste of milk or can’t eat dairy products (like me) there are many other surprising food sources that provide plenty of calcium.
Some of my favorite high-calcium foods:
- Leafy Greens — Broccoli rabe, Spinach, Kale, Bok Choy, Turnip Greens are all good sources of calcium, as well as many other vitamins and minerals.
- Tofu — Regular tofu contains about 100-200mg calcium per serving, but fortified tofu can have double or even triple that amount.
- Plant Milks — Hemp milk and oat milk are naturally high in calcium. However, many plant milks are also fortified to provide added calcium, so check the labels when you shop!
That’s not even an all-inclusive list, but it’s a great starting point for stocking your fridge with healthy eats and drinks!
More About BioGaia
BioGaia makes probiotics for the whole family, including babies and children. All of their products are extensively studied and clinically proven — over 200 clinical trials and counting!
I use their Gastrus chewable tablets for occasional GI discomfort. In addition to being lactose intolerant, I have a pretty sensitive stomach, so I am always on the lookout for products that help me get on with my day!
We also love the Immune Active probiotics for both kids and adults! A daily probiotic like BioGaia Immune Active promotes immune, digestive, and overall health. Which is always a good thing, but especially as we head into winter!
When it comes to supplements, I am extra careful about what I choose for myself and my family. BioGaia has over 30 years of research behind their products, and that gives me peace of mind knowing that their products are both safe and effective.
Fun Fact: BioGaia’s Lactobacillus reuteri (L. reuteri) is one of the most well-researched probiotic species in the world!
Learn More About BioGaia Products Here!
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