How to prevent osteoporosis, even if you're not into dairy

What You Can Do To Prevent Osteoporosis

May is Osteoporosis Awareness and Prevention Month. While some may consider osteoporosis to be a condition to be concerned with later in life, the reality is that the habits we implement in our 20s, 30s, 40s and beyond can either support or hinder the future of our bone health! It’s never too early to learn about bone health and how we can reduce our risk for developing osteoporosis. 

What is Osteoporosis

The term osteoporosis comes from Latin for “porous bones” and it is a condition that affects the health of one’s bones. When looking at a bone, there are naturally occurring small open spaces. When someone has osteoporosis the size and those spaces increase and the bones may grow weaker and thinner, increasing the risk of fracture or breakage. 

Risk Factors For Osteoporosis

Starting around 30 years of age the body begins to break down bone faster than it builds new bone. It’s never too soon to invest in healthy habits to support bone health! The following are risk factors for osteoporosis. 

  • Age
  • Menopause
  • Poor Diet
  • Physical Inactivity
  • Being female
  • Caucasian or asian
  • Smoking
  • Small-boned frame 
  • Having a family history of osteoporosis 

Calcium rich foods are the key to fighting osteoporosis, even if you're dairy-free, you can get calcium through food choices

Foods To Eat To For Bone Health

There are many foods that we can eat that support bone health and our health overall including:

Consuming adequate calcium per day. The Recommended Dietary Allowance (RDA) for calcium is 1,000 milligrams (mg) of calcium a day, based on adult’s between 19 to 50 years of age. Dairy-based foods such as yogurt, cheese and milk contain calcium. For those who eat dairy-free enjoy these bone supporting plant-based foods; almonds, dark leafy greens, broccoli, tofu, figs and prunes

Foods To Avoid For Bone Health

The following foods when consuming chronically and in excess can increase the risk of osteoporosis and reduce the body’s ability to absorb calcium. 

  • High-Sodium Foods
  • Sugary Foods (Added Sugar)
  • Soda
  • Caffeine
  • Alcohol
  • Red Meats

Sugars Impact on Bone Health

According to this study(1), “The overconsumption of dietary sugar has the potential to increase the risk of osteoporosis by: a) increasing the urinary excretion of both calcium and magnesium, b) reducing the intestinal absorption of calcium by lowering the levels of active vitamin D, and c) impairing bone formation by reducing osteoblast proliferation and increasing osteoclast activation as well as lactic acid production.”

Purecane Sweeteners are 1:1 swaps for regular sugar so you get the sweet you crave with none of the negatives of sugar

A great way to add sweetness to your meals without a sugar spike or impacting your bone health, is Purecane! Purecane is an incredible swap for regular sugar because it is sugar-free, has zero net carbs, and a low glycemic index, so it has no effect on blood sugar levels. This calorie-free sweetener contains no artificial ingredients and also tastes great! Purecane's Zero Calorie Sweetener Packets are perfect for your morning coffee, afternoon iced tea, or as a replacement in your favorite lemonade recipe! When baking or cooking, try Purecane's baking sweeteners, such as traditional sugar, brown sugar, and confectioners sugar. 

Natural Treatments For Osteoporosis

There is no cure for osteoporosis. However, there are nutrients and lifestyle factors that can support bone health and reduce the risk of bone loss. The following nutrients and lifestyle habits can support bone health: 

  • Vitamin D
  • Calcium
  • Resistance training
  • Weight training

You can stay connected with Megan Roosevelt, RDN on Instagram at @HealthyGroceryGirl, watch recipe videos at or visit her recipe and wellness blog at

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