When it comes to bone health, most people will automatically think of calcium and dairy products as the easiest way to boost their strength. However, studies have found an unsuspecting fruit could work even better to protect bones and lower the risk of osteoporosis.
Osteoporosis is a condition that sees bones losing their density, becoming more fragile and prone to breaking over time. It affects more than three million people in the UK, most of whom are women, but men can also be impacted.
Because of the role oestrogen plays in bone health, post-menopausal women usually have a higher risk of osteoporosis as their hormone levels drop. There are medications available to treat and try prevent the condition, but diet and lifestyle changes can be just as important, with prunes rising as a potential natural alternative.
A 2022 study found that having just one serving of prunes each day could enhance bone density and prevent fractures, according to The Mirror.
The study specifically found that a 50 gram serving everyday, around five or six prunes, can help prevent the loss of bone mineral density in the hip in post-menopausal women.
The study also suggested that prunes could be a natural, dietary way to reduce the risk of osteoporosis, though more research is needed to confirm these findings.
Occupational and environmental medicine physician, Dr Ashley Ennedy from San Diego, took to TikTok explaining these findings.
She said: "This is especially significant for those women who are unable to take prescription medication. More studies need to be done but it could also reduce hip fracture risk.
"This is based on a 12-month randomised controlled trial that was recently published in the American Journal of Nutrition."
Prunes have a number of vital nutrients like Vitamin K and potassium, which can help the bone-building process. It also reduces inflammation which is a key factor in bone loss.
Losing bone density is a normal part of the ageing process that almost everyone will experience.
This is because bones are living tissue that continuously regenerate themselves but this process slows down over time.
If it slows down enough that existing bone deteriorates quicker than new bone can develop, this causes osteoporosis. It develops over the years and is usually only diagnosed after a fracture.
The NHS notes that with osteoporosis, sometimes even just a cough or sneeze can break a rib or cause a bone in the spine to partially collapse.
Other lifestyle factors like regular exercise, not smoking and getting enough sunshine can also help reduce your risk of developing the condition.