The research was presented this week at the American Physiological Society's (APS) annual conference, Experimental Biology 2022, demonstrating that eating prunes may assist postmenopausal women to avoid certain inflammatory variables linked to the development of osteoporosis.
Osteoporosis is a condition that causes bones to deteriorate, leaving them more susceptible to fractures.
It happens because individuals lose bone quicker than they build it as they become older.
Osteoporosis may affect anybody, although it is more common in older women owing to the loss of estrogen during menopause. Estrogen aids in the prevention of bone loss.
According to Janhavi Damani, a Ph.D. candidate at Pennsylvania State University and the study's principal author, a decline in estrogen levels might cause an increase in inflammation, which leads to postmenopausal bone loss.
According to her findings, some chemicals found in prunes may help to reduce this inflammatory reaction.
Prunes are anti-inflammatory
The goal of the study, according to Damani, was to see how two different dosages of prune eating affected inflammatory markers in postmenopausal women.
Prunes contain polyphenol extracts that function as antioxidants, decreasing inflammation in osteoclasts, a kind of bone cell. Osteoclasts are important in the maintenance, healing, and remodeling of boneTrusted Source.
The ladies in the research were postmenopausal and had a low bone density score, which is an indication of osteoporosis.
They were split into three different groups. For a period of 12 months, each group was allocated to eat either 50 g of prunes daily (about six prunes), 100 g of prunes daily (about 12 prunes), or no prunes at all.
The researchers looked for inflammatory markers in the women's blood samples at the start and conclusion of the trial.
After analyzing the data, the scientists discovered that eating prunes did appear to aid with inflammation reduction.
"Our findings imply that eating six to twelve prunes per day may lower pro-inflammatory cytokines, which are inflammation indicators that may lead to bone loss in these postmenopausal women," Damani said.
Bone loss can be prevented by eating certain foods
People may use the findings of this study right now to assist prevent future bone loss, according to Shereen Jegtvig, a dietitian at the University of Bridgeport in Connecticut.
"Prunes are high in vitamin K, as well as minerals like copper and magnesium, which are essential for strong bones," she noted. "They're also high in polyphenols and proanthocyanidins, which can act as antioxidants and decrease inflammation in the body."
She recommends using plums (which are essentially dried plums) in your regular diet as a snack or as a cooking element.
She does warn, though, that if you aren't used to eating prunes, you should proceed with caution. Because of the high fiber and sorbitol content, eating too many in one sitting might irritate your stomach.
Prunes and plums aren't your things?
"Figs have a lot of magnesium and calcium," Jegtvig explained. "Sweet potatoes are a good source of magnesium and potassium, as well as antioxidants."
In addition, Jegtvig reminds individuals that calcium and vitamin D can help prevent osteoporosis.
Calcium is found in dairy, nuts (particularly nut milk), and canned fish with bones, according to her.
Calcium is also found in kale, broccoli, Brussels sprouts, soybeans, and other dried beans, according to her.
"Vitamin D is a little more difficult to include in your diet," Jegtvig remarked. "When your skin is exposed to UV rays from the sun, your body produces it." However, fatty fish such as salmon and tuna are high in vitamin D, and certain meals are vitamin D fortified."
If you don't enjoy any of these items, she recommends supplementing with vitamin D during the winter months when sunshine may be scarce.
Other ways to avoid bone loss
Dr. Nilanjana Bose, a rheumatologist from Lonestar Rheumatology in Houston, TX, says that, in addition to dietary changes, getting enough vitamin D, and eating anti-inflammatory foods like prunes, it's critical to maintain an active lifestyle that includes weight-bearing workouts.
Activities that compel your body to work against gravity, such as walking, running, or playing tennis, cause your bones to strengthen.
DEXA (dual-energy X-ray absorptiometry) scans are also recommended by Bose for monitoring your bone health.
DEXA scans detect your bone density using low-dose x-rays.
Scans taken on a regular basis can be used to track changes in your bone density over time.
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