I’ve officially slowly ending my relationship with coffee. Yep, we’re done. But don’t worry—I’ve found a new love: matcha tea. And let me tell you, things are getting pretty serious.

What is Matcha? If you haven’t heard, matcha is the cool, zen cousin of regular green tea. This traditional Japanese green tea has been around for centuries (thanks, Buddhist monks!). It’s not only a staple of Japanese tea ceremonies but also your next secret weapon for better health. With matcha, you’re not just sipping tea—you’re drinking powdered tea leaves packed with antioxidants.

Why I’m Obsessed with Matcha Tea:

Matcha isn’t just a pretty green drink—it’s like a wellness powerhouse. Matcha tea benefits include lowering stress, improving memory, and giving you that perfect energy boost without the jitters (sorry, coffee). It’s also loaded with L-theanine and EGCG (superhero antioxidants), which make it a total brain and body booster.

Oh, and in case you're wondering—mice love it too. Studies show they got better at mazes after sipping matcha. I’m not a mouse, but I think I’m navigating life better with it!

How to Make Matcha:

Making matcha green tea is like a fun little ceremony every morning:

• Sift 2g of matcha powder (or just eyeball it, let’s be honest).
• Add hot (but not boiling) water—around 80°C/176°F for you perfectionists.
• Whisk it up! Use a bamboo whisk or whatever’s handy until it’s nice and frothy.
• Sip and feel fancy.

Matcha Nutrition Facts:

In just a small serving of matcha, you’re getting a boatload of benefits:

• Antioxidants: Catechins (especially EGCG) help fight off harmful free radicals.
• Caffeine: 38-88 mg per serving, but without the “coffee jitters.”
• L-theanine: Promotes calm focus and reduces stress.
• Plus, there’s vitamin K, fiber, and even a little protein.
• Matcha health benefits in a nutshell!

Why Matcha Stole My Heart (and My Mornings): After finding out that coffee doesn’t like me back (food allergies—boo!), I needed a caffeine fix. Enter matcha tea—a smooth, calming, and energizing alternative. It’s like coffee without the drama. And whisking it up every morning? Let’s just say it’s become my new zen ritual.

Top Health Benefits of Matcha:

• Boosts Brain Power: Helps protect brain cells and may reduce the risk of neurodegenerative diseases.
• Supports Weight Loss: Matcha for weight loss? Yep! It can boost your metabolism and help burn fat.
• Heart Health: May lower bad cholesterol and raise the good stuff.
• Anti-Inflammatory: Matcha helps reduce inflammation, which can be a key factor in many chronic health issues.

Matcha is basically a superfood in your cup. So, if you’re on a coffee break, or just looking to add a little more harmony and health into your life, give matcha a try. You won’t regret it!

I use organic Matcha, which I find at health food stores.

Or Amazon

CLICK HERE for my printable more detailed version

From my bones to yours,

Irma Jennings, INCH

Osteoporosis Patient Navigator

Notes

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273642/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273642/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10346988/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156288/

The post MATCHA TEA appeared first on Food For Healthy Bones.

But these tea breaks aren’t just for me.  One very special tea also makes my Skelly stronger.  I’m talking about green tea.

You’ve probably already heard about the health benefits of green tea.  Studies show it protects your brain, reduces the risk for certain cancers, lowers the risk of diabetes, and improves mood. All of those benefits are thanks to compounds in tea called polyphenols and catechins.  

Promising Research

Now promising new research is looking at green tea’s effect on bone mineral density and fracture risk.  

In 2011 researchers looked at a large number of animal studies and one human study of postmenopausal women (1).  They found positive connections between green tea compounds and 

• bone mineralization
• bone loss linked to aging 
• bone loss from estrogen deficiency, 
• bone loss due to chronic inflammation, 
• bone loss due to obesity. 

In another meta-analysis in 2017 (2), researchers noted that dozens of studies support the link between green tea compounds and a decreased risk of osteoporosis.  They also found fewer hip fractures in men, increased bone density in obese patients, and much more.

Just last year a mouse cell study showed that green tea helped inhibit bone breakdown (3).  

What does this mean for your bones? 

Studies recommend enjoying up to 3 or 4 cups of green tea a day to get the bone effects as well as the other proven health benefits.  I drink 12 ounces (a mug size). I cup = 8 ounces.

Consider making your tea break a mindful practice.  It will help you reduce stress and that protects your bones, too.  

When brewing green tea, choose a good quality loose tea if you can. Tea bags are a 20th century invention.  That’s not the way tea was meant to be enjoyed. I would also skip the tea ball. Tea leaves are most happy and willing to give off their flavors and nutrients when left to move about freely in the pot. 

Rishi makes a lovely organic green tea.

Don’t worry too much about the caffeine.  Green tea -- even when brewed at its strongest - contains only 1/3 of the caffeine found in coffee. You can reduce the caffeine content further if you brew the tea leaves for a few seconds, pour off some water, then brew the same tea leaves again. 

Further, because green tea actually leans towards alkalinity (4), acidity will not be a concern at all.

Other article you might like:

The body breathes us

From my bones to yours,

Irma Jennings, INHC
Osteoporosis Patient Navigator

References:

(1) Green Tea and Bone Health: Evidence from Laboratory Studies

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3123403/?report=classic

(2) Association between tea consumption and osteoporosis: A meta-analysis

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5728912/?report=classic

(3) https://www.sciencedirect.com/science/article/pii/S0753332219323893

(4) https://www.drrusselljaffe.com/wp-content/uploads/2016/11/dr.-russell-jaffe-alkaline-chart.png

The post Green Tea for Your Bone Health appeared first on Food For Healthy Bones.

Healthy teeth and healthy bones go together naturally. Have you noticed Skelly’s pearly whites? Dazzling!

Teeth aren’t bones but they have lots in common. Both are hard, white and full of calcium.

If you have osteoporosis, you may have a higher risk of losing your teeth. When your jawbone becomes less dense, teeth can loosen. In fact, women with osteoporosis tend to have fewer teeth than women with normal bone density.

Fortunately, some of the same foods that make your bones strong also make your teeth strong. Here are a few bone-healthy foods that also protect your teeth.

1. Grass-fed Cheese. Vitamin K2 from grass-fed dairy helps increase production of osteocalcin in the cells that build bones (osteoblasts). It also inhibits production of cells that break down bone (osteoclasts).

Cheese is also rich in calcium and vitamin D, both essential for bones and teeth. But cheese also has the milk protein casein that helps build up tooth enamel.

2. Sardines. I always say eat bones for your bones. That’s why I love sardines. Three ounces of canned sardines give you almost as much calcium as a cup of milk.

These tiny fish also have a big supply of vitamin D. That’s also key for your teeth. Vitamin D boosts your immune system to keep mucosal tissues in your mouth healthy. It may also support remineralization of your tooth enamel.

3. Bone Broth. As chicken bones simmer in the pot for hours they release collagen, the material that helps keep your bones flexible. They also release minerals that go into building up your teeth. These include phosphorus, an important mineral that protects your tooth enamel. Other good sources of phosphorus include grass-fed beef and fatty fish like wild-caught salmon. Click here for my Bone Broth recipe.

4. Berries. Their beautiful reds, blues, blacks, and purples tell you that berries are full of natural antioxidants. Studies show that blueberries protect bone mineral density from free radical damage.[i] Berries like cranberries also help prevent pathogens from attaching to teeth and damaging them. Please read my BLOG how to prevent berries from getting moldy.

5. Kiwi fruit. Vitamin C helps new osteoblasts form to build new bone. It also impedes the destruction of bone by osteoclasts.

But vitamin C also helps build the collagen network in your gums. It helps prevent gum infections and prevent periodontal disease. Kiwi a great source of vitamin C. So are berries, citrus fruits, bell peppers, dark leafy greens, broccoli, and papayas.

6. Chocolate. Without enough magnesium, bone nutrients like calcium and vitamin D can’t do their jobs. Cacao provides your body with the magnesium needed to convert vitamin D into its active form. If it’s not activated it can’t turn on your body’s calcium absorption.[ii] Cacao is also good for your teeth. It helps reduce gum inflammation and prevents tooth erosion and decay. Nibbling a piece of dark chocolate may protect your teeth. Just make sure it’s doesn’t have a lot of sugar in it. Aim for 70% raw cacao in your chocolate.

7. Green tea. Research shows green tea helps improve bone health in post-menopausal women.[iii] It also has anti-inflammatory powers that support your teeth and gums. It makes your mouth more alkaline, freshens your breath, and slows the growth of cavity-causing bacteria.

8. Sesame Seeds. These tiny seeds are rich in calcium. That’s why I love tahini, the paste made from grinding sesame seeds. I use tahini on wraps, in veggie dips, and in salad dressings. But sesame seeds also keep teeth healthy. They help dissolve the plaque that builds up on tooth enamel.

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My question for you.

When it comes to choosing the right foods to optimize your bone health, what is the single biggest challenge, frustration or problem you’ve been struggling with?

Please let me know so I can write content that meets your needs.

Plus I have wonderful alkaline salad dressing waiting for you on the other side to thank you for your time 🙂.

Click here to share your challenges ----> HERE

From my bones to yours,

Irma

[magicactionbox id="4688"]

[i] Lydia Kaume et al. “Antioxidant-rich berries exert modest bone protective effects in postmenopausal smokers.” FASEB J. April 2012 26 (Meeting Abstract Supplement) 1033.14

[ii] Saggese, G. Bertelloni, S. Baroncelli, G. I. Federico, G. Calisti, L. Fusaro, C. “Bone demineralization and impaired mineral metabolism in insulin-dependent diabetes mellitus. A possible role of magnesium deficiency.” Helv Paediatr Acta. 1989 Jun; 43 (5-6): 405-14.

[iii] Shen Cl et al, “Effect of green tea and Tai Chi on bone health in postmenopausal osteopenic women: a 6-month randomized placebo-controlled trial.” Osteoporos Int. 2012 May;23(5):1541-52.

The post Loose Teeth - Weak BONES? appeared first on Food For Healthy Bones.

Science has once again shattered the myth that milk makes strong bones.  A new Swedish study links drinking milk to higher rates of bone fractures and even death.[i]

The study tracked the eating habits of over 60,000 women for 20 years and over 45,000 men for 15 years. Researchers found that drinking more milk did NOT lead to lower risks of bone fracture.  In fact, women who drank three glasses of milk per day broke more bones.  Compared to women who drank less than one glass per day, heavy milk drinkers had a 60% greater risk of breaking a hip and a 16% higher risk of breaking any bone.

But it gets worse.  People who drank more milk also had a higher risk of dying from any cause.  For every glass of milk they drank every day, women had a 15% higher risk of death and men had a 3% higher risk.

Why does milk lead to more broken bones and higher death rates?

Researchers found that milk drinkers had more biomarkers for oxidative stress and inflammation. They suggested that high levels of two sugars in milk – lactose and galactose – were the cause.  In fact, they noted that low doses of D-galactose are often used in animal studies to induce signs of aging.  Studies link D-galactose to a shortened life span, oxidative stress, chronic inflammation, neurodegeneration, decreased immune response, and gene transcriptional changes.  The dose used to obtain those results in animals is equivalent to a human drinking one to two glasses of milk per day.

Milk may be high in calcium but too much calcium can break your bones.

If milk doesn't build strong bones, what does?  Here are 10 foods proven to be a better choice for reducing your fracture risk and keeping your bones strong.

1. Yogurt. 

The Swedish study found that fermented milk had the opposite effect on your bones as drinking plain milk.  For each serving of fermented milk products women reduced their hip fracture and death rates by 10 to 15%.  Examples of fermented milk products include yogurt, kefir, and sour cream.  Fermented dairy was also linked to lower oxidative stress and inflammation.

2. Cheese.

Like fermented dairy the Swedish researchers found eating cheese also lowers fracture and death rates.  Cheeses are also rich in vitamin K2 which is essential to strong bones.  The best choices with the highest levels of vitamin K2 are Gouda, Brie, and Edam.  Other good cheeses for your bones include Cheddar, Colby, Swiss, and Gruyere.  Stick to traditionally made cheeses and stay away from Velveeta, soy cheese, and other modern processed "cheese products."

3.  Natto.

A traditionally fermented soy product popular in Asia, natto is another food high in vitamin K2.  In a study of 72 premenopausal women, researchers found that those who ate more natto had better bone formation.[ii]  And a University of Tokyo study concluded that natto consumption may contribute to the relatively lower fracture risk in Japanese women.[iii]

4. Green Tea. 

The Mediterranean Osteoporosis Study showed that drinking up to 3 cups of tea per day was associated with a 30% reduction in the risk of hip fractures in women as well as men over 50 years of age.

And researchers from Texas Tech University showed that 500 mg of green tea polyphenols improves bone health after three months and muscle strength at six months. That's about what you get in four to six cups of green tea.  The green tea compounds support osteoblast activity (bone building) and suppress osteoclasts activity (bone breakdown).[iv]

5. Prunes.

Florida State University tested bone density in 100 menopausal women over 12 months.  Half were told to eat about 10 dried plums a day.  The other half ate dried apples.  Researchers found the prune eaters had significantly higher bone mineral density in the forearm and spine.  Other studies show dried plums slow bone loss.

6.  Pomegranates.

Pomegranates are known to relieve symptoms of menopause including bone loss.  In a 2004 study in the Journal of Ethnopharmacology, rats who had their ovaries removed suffered accelerated bone loss, a typical symptom of menopause.  But when they were fed an extract of pomegranate juice and seeds for just 2 weeks, their bone mineral loss reverted to normal rates.[v]

7.  Oranges.

Osteoporosis has been called "scurvy of the bones" because lack of vitamin C has been linked to brittle bones.  In animal studies feeding rats orange pulp significantly improved bone strength. Other studies show bone mineral density is higher in women who supplement with vitamin C.[vi]  Eat fruits and vegetables high in vitamin C for bone health.  Choose oranges, strawberries, papaya, Brussels sprouts, bell peppers, cantaloupe, pineapple, kiwi fruits, and cauliflower.

8.   Black Seed (Nigella Sativa)

In animal studies researchers showed that nigella sativa can reverse osteoporosis.

9.  Cumin

A 2008 animal study showed that cumin seeds inhibit loss of bone density and strength as effectively as estrogen.[vii]

10.  Chocolate

Bone density is linked to magnesium intake. [viii]   But magnesium levels in the bone decrease with age. [ix] Your body needs magnesium to convert vitamin D to its active form and absorb calcium. Only about 20% of Americans get the recommended daily amount of 420 mg of magnesium for men and 320 mg for women.

Dark chocolate has a healthy 176 mg of magnesium in a 3.5 ounce bar.  Look for chocolate that is organic, fair-trade, and as dark as possible with at least 70% cacao content.  The higher the cacao content, the lower the sugar content.

My question for you.

When it comes to choosing the right foods to optimize your bone health, what is the single biggest challenge, frustration or problem you’ve been struggling with?

Please let me know so I can write content that meets your needs.

Plus I have wonderful alkaline salad dressing waiting for you on the other side to thank you for your time 🙂.

Click here to share your challenges ----> HERE

From my bones to yours,

Irma Jennings, INHC

Holistic Bone Coach

[magicactionbox id="4866"]

____________________________________________________________________

[i] Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. "Milk intake and risk of mortality and fractures in women and men: cohort studies." BMJ. 2014 Oct 28;349:g6015. doi: 10.1136/bmj.g6015.

[ii] Hironobu Katsuyama, Seiji Ideguchi, Masao Fukunaga, Tatsushige Fukunaga, Kiyofumi Saijoh, Shigeo Sunami. Promotion of bone formation by fermented soybean (Natto) intake in premenopausal women. J Nutr Sci Vitaminol (Tokyo). 2004 Apr;50(2):114-20. PMID: 15242015

[iii] M Kaneki, S J Hodges, S J Hedges, T Hosoi, S Fujiwara, A Lyons, S J Crean, N Ishida, M Nakagawa, M Takechi, Y Sano, Y Mizuno, S Hoshino, M Miyao, S Inoue, K Horiki, M Shiraki, Y Ouchi, H Orimo. Japanese fermented soybean food as the major determinant of the large geographic difference in circulating levels of vitamin K2: possible implications for hip-fracture risk. Nutrition. 2001 Apr;17(4):315-21. PMID: 11369171

[iv] Schen CL, "Effect of green tea and Tai Chi on bone health in postmenopausal osteopenic women: a 6-month randomized placebo-controlled trial." Osteoporos Int. 2012 May;23(5):1541-52.

[v] Junko Mori-Okamoto, Yoko Otawara-Hamamoto, Hideyuki Yamato, Hiroyuki Yoshimura.Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol. 2004 May;92(1):93-101. PMID:15099854

[vi] Morton D "Vitamin C supplement use and bone mineral density in postmenopausal women" J Bone and Min Res 2001;16(1), 135-140

[vii] Sarika S Shirke, Sanket R Jadhav, Aarti G Jagtap. Methanolic extract of Cuminum cyminum inhibits ovariectomy-induced bone loss in rats. Exp Biol Med (Maywood). 2008 Sep 29. PMID: 18824723

[viii] Ryder KM et al, Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects.  J Am Geriatr Soc. 2005 Nov;53(11):1875-80.Pubmed 16274367

[ix] Jahnen-Dechent W., Ketteler M. "Magnesium basics." Clin. Kidney J. 2012;5:i3–i14. doi: 10.1093/ndtplus/sfr163. [Cross Ref]

Guest Blogger: Margie King

Margie King is a graduate of the Institute for Integrative Nutrition®. A Wharton M.B.A. and corporate attorney for 20 years, she left the world of business to pursue her passion for all things nutritious. Margie is the author of Nourishing Menopause: The Whole Food Guide to Balancing Your Hormones Naturally. She is also a professional copywriter and natural health, beauty and nutrition writer. You can read her articles regularly on GreenMedInfo.com   To contact Margie, visit www.NourishingMenopause.com.

The post Milk Linked to Fractures: 10 Better Foods for Strong Bones appeared first on Food For Healthy Bones.