Boning Up on Nutrition and Exercise Habits for a Strong Skeleton

By Judy Donnelly, RDN, LD| Nutrition Program Manager, Dempsey Center

Our skeleton supports us, allowing us to move and protecting our internal organs from injury. Bone tissue is alive with bone marrow producing red and white blood cells as well as platelets. When you’ve had a cancer diagnosis, it’s important to know that radiation therapy, surgical procedures that impact hormone production, some chemotherapy drugs and other medications used to treat cancer, can have an impact on the risk of developing osteoporosis, a medical condition in which the bones become brittle and fracture more easily.

Treat your bones to a little tender loving care, by eating foods that provide calcium, vitamin D and vitamin K to keep them strong.

Calcium- Eat 3-4 servings of calcium rich foods every day. Dairy products, such as low-fat milk, yogurt, and cheese are concentrated sources, but there are many others! Alternative milk beverages, such as soy milk, oat milk, and others are fortified with calcium. Other sources include green vegetables (kale, bok choy, and broccoli), canned salmon with the bones, legumes, tofu, and nuts and seeds.

Check out the salmon recipe next page!

Vitamin D- This vitamin helps us absorb calcium more efficiently and can be found in salmon, sardines, mushrooms, and fortified foods like orange juice, dairy products and alternative milk beverages. It can be hard to get enough vitamin D from your diet. Ask your doctor to test your vitamin D and consider a supplement as needed.

Vitamin K- This vitamin, found in green leafy vegetables, is also important in formation of bone tissue. A serving or 2 of leafy greens every day will provide both calcium and vitamin K. Serve up your Lemon Mustard Salmon Salad on a bed of greens!

When it comes to bone health, it’s more than just your diet. Not exercising and not being active for long periods of time can increase your chances of getting osteoporosis. Like muscles, bones become stronger – and stay stronger – with regular exercise.

Survivorship is a great time to bone up on healthy diet strategies, especially those that help you maintain strong bones. The Dempsey Center will be offering Nutrition and Exercise for Bone Health during the coming months. Keep an eye on our digital program guide for more information!

https://issuu.com/dempsey-center/docs/programming_guide

Serves: 4

Prep Time: 10 Minutes

Lemon Mustard Salmon Salad

Ingredients

15 oz can Wild Alaskan Salmon (with skin and bones), drained

1 ½ TBSP Dijon mustard

1 TBSP + fresh squeezed lemon juice

Pinch of cayenne pepper (optional)

Pinch of salt

¼ cup finely diced celery

3 TBSP finely chopped fresh flatleaf parsley or 1 ½ TBSP dried

Instructions

Place the salmon in a bowl and break into small pieces with a fork. Stir in the remaining ingredients.

Sample and adjust the flavor to taste with a pinch of salt, spritz of lemon, extra celery or cayenne.

TIPS & NOTES:

Serve as a sandwich filling, on a salad or on a simple bed of greens.

IMPROVE SYMPTOMS THROUGH SIMPLE MOVEMENT AND BREATHING.