I help women over 50 exercise to prevent unnecessary bone loss, prevent falls that fracture, and stay fearlessly active with their friends and families for years to come.
π§ The most delicious bone health study I've read in a while
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Hi Reader, β¨ This might be the most enjoyable bone-health study I've come across in a long time β and I think you're going to like it too. Researchers in Norway recently looked at what happens when adults over 55 eat Jarlsberg cheese every day. Yes, cheese β as a bone health intervention. I'm here for it. Here's the quick scienceMost of you already know that building and maintaining bone requires key nutrients: β’ calcium Jarlsberg is a naturally fermented cheese that contains vitamin K2, a form of vitamin K that helps direct calcium into bone tissue, rather than letting it accumulate in places we don't want it. In this study, adults over age 55 ate about 3 slices (roughly 2 ounces) of Jarlsberg per day for 6 weeks. Researchers then measured blood markers related to bone health and found: β Increased osteocalcin β a marker associated with active bone formation Now, a quick note of context (because I always want to give you the full picture): This was a relatively small study, and it didn't directly measure bone density. So we can't claim that cheese alone builds bone. What it does reinforce is something I talk about frequently: Nutrition matters β and it matters a lot. Fermented cheeses like Jarlsberg, Gouda, and Brie provide a meaningful combination of calcium, protein, and vitamin K2 β all nutrients that support healthy bone metabolism. So if you enjoy cheese, a small daily serving can absolutely be part of a bone-supportive diet. Personally, I think this is one of the more enjoyable ways to support your bones. π§ Of course, nutrition is just one piece of the puzzle. Strong bones also need:
Which is exactly what we focus on inside Strong Women, Strong Bones.β π The next Jumpstart begins March 30th. If you've been thinking about joining us, now is a great time. I'm currently collecting names for the interest list, and spots tend to fill quickly. π Add your name here: Strong Women Interest Listβ I'd love to have you with us. As always, thank you for reading and for being part of this community. π Andrea Trombley PT, DPT π₯PS β Quick tip for today: I've been posting a lot of SHORTS on YouTube lately. They are quick exercise tips you can try in under a minute. If you enjoy them, a LIKE or comment helps the algorithm share them with other women who need the information. π Watch here: YouTube Shortsβ REFERENCEβ The information provided is for general educational purposes only and is not intended to serve as medical or physical therapy advice to any individual. Please consult with your physician before starting any new exercise program. Any exercise has the potential to cause injury or physical problems. |
Hi! I'm a Andrea Trombley PT, DPT
I help women over 50 exercise to prevent unnecessary bone loss, prevent falls that fracture, and stay fearlessly active with their friends and families for years to come.
Hi Reader, If you've been diagnosed with osteopenia or osteoporosis, there's a good chance you've also heard the name alendronate, aka Fosamax. It's the most commonly prescribed bisphosphonateβand if your doctor has recommended it, you may have questions about how it works, what it's actually doing to your bones, and why you're taking it once a week. So let's talk about it. Alendronate: the basics Alendronate, brand name Fosamax, is an oral bisphosphonate that you take once a week....
Reader, I was recently invited to join a panel for Women Rising, an event happening here in Burlington next month. I'll be sharing the stage with two Nurse Practitioners I just met, and during our planning session, we quickly realized that the 45 minutes we have will be nowhere near enough time to say everything we'd like to say. So we're going to have to get laser-focused and skip the fluff. As I was talking with them, one message kept coming up for me: Know your bones. More specifically,...
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