The People’s Pharmacy
Q: I’ve read that a recent study shows that eating prunes can build bones. One hypothesis is that the vitamin K plus potassium and magnesium may help with bone remineralization. The suggested “dose” is four to six prunes a day (ideally 6) spread out over the day.
What can you tell us about this approach, other than likely cautions about easing into this consumption? (Given Americans’ issues with constipation and common reliance on laxatives, prunes would seem to offer a double benefit.)
A: You have apparently read about the Prune Study. In this randomized trial, 235 women were randomly assigned to eat no prunes, 50 grams of prunes or 100 grams daily. Over a year, bone mineral density of the hip decreased in the women on their regular no-prune diet, but those consuming prunes maintained their bone mineral density (BMD).
The drop out rate was 40% among women who were supposed to be eating 100 grams of prunes daily. We suspect that the intestinal effect of so many prunes could be overwhelming. A previous study suggested that 50 grams of prunes a day was as helpful for bone density as 100 grams (Osteoporosis International, July 2016). Other dried fruits such as black currants may also help preserve bones (Nutrients, Nov. 23, 2022).
Q: I take warfarin every day for A-fib and test my INR weekly to adjust my dosage to stay within suggested guidelines. I also have numerous arthritic “hot spots” for which I take 400 milligrams of ibuprofen once a day.
Would it be wise to delete the ibuprofen, add curcumin and make any necessary adjustments in my warfarin dosage to maintain my INR levels? Because I am a retired pharmacist, my cardiologist has given me some leeway in my diet restrictions because of the warfarin. I’m sure I could find the right balance. Do you agree?
A: We would caution most people not to mix curcumin and warfarin. This anti-inflammatory compound derived from turmeric may increase the anticoagulant power of warfarin.
Because you are testing your INR every week to determine warfarin effectiveness, the change you suggest might work for you. We also worry about interactions between warfarin and ibuprofen that can result in a dangerous bleeding ulcer.
You may also be interested in other approaches to easing joint pain that might not interact with warfarin. Nine gin-soaked raisins a day don’t work for everyone, but some find this approach helpful. Best, it should not interfere with warfarin. You can learn more about such unorthodox options in our “eGuide to Alternatives for Arthritis.” This online resource is located under the Health eGuides tab at PeoplesPharmacy.com.
Q: Stinging nettles changed my life! I use them for my seasonal allergies. All fall, I drink a cup a day of a homemade infusion. (To make it, bring nettles to a boil, turn off and leave to sit eight to 10 hours). I no longer suffer from allergies and better than that, I no longer get severe respiratory infections.
A: The scientific name for stinging nettle is Urtica dioica. It has been used in Europe to calm allergic reactions for a long time.
For people who may not be familiar with this plant (which can indeed sting when harvested), freeze-dried formulations are available in health food stores. Side effects may include stomach upset, which is why this supplement should be taken with food. This herb can also interact with several medications so please ask your doctor before adding it to a medication regimen.
In their column, Joe and Teresa Graedon answer letters from readers. Write to them in care of King Features, 628 Virginia Drive, Orlando, FL 32803, or email them via their website: www.PeoplesPharmacy.com. Their newest book is “Top Screwups Doctors Make and How to Avoid Them.”
FAQs
The answer: prunes. Dr. Hooshmand states that almost 12 years of research has shown that dried plums or prunes are the most effective food for improving bone density in humans and animals. Her research shows that 100 grams of prunes (about 9 to 10 prunes) per day is the most effective dose.
How many prunes should you eat a day for bone density? ›
How many prunes to eat. Research suggests that daily consumption of 50 g of prunes, which is equivalent to 5–6 prunes, is enough to benefit bone health.
Do prunes help build strong bones? ›
In contrast, those who ate at least four to six prunes every day maintained bone density and bone strength and preserved bone structure, particularly in cortical bone.
What happens if you eat prunes every day? ›
One study, which looked at prunes' effect on blood pressure, found that eating the fruit daily could significantly lower your blood pressure. A study of postmenopausal women suggests that eating prunes every day improves gut fecal microbiome.
Should I eat prunes in the morning or at night? ›
Prunes. The high concentrations of vitamin B6, calcium, and magnesium in prunes all help produce melatonin. These proteins are often lacking in a plant-based diet, so this is a great late-night snack if you're dairy-free.
How to increase bone density after 70? ›
You can prevent bone loss and even build bone density by doing strength training and weight-bearing exercises at least three to four times a week. Eat a healthy diet stocked with bone-building foods that are high in calcium, vitamin D, and protein. Avoid smoking and excessive alcohol use.
What strengthens bones the most? ›
Include plenty of calcium in your diet.
The recommendation increases to 1,200 mg a day for women age 51 and older and for men age 71 and older. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu.
Which fruit is best for bone strength? ›
Vitamin D is crucial for strengthening bones and joints because it helps properly absorb calcium in the body. Citrus fruits: Citrus fruits, including oranges, grapefruit, lemons, etc., are excellent foods for strengthening your bones. Citrus fruits are the optimum sources of Vitamin C and help to prevent bone loss.
How long does it take for 70 year old bones to heal? ›
Osteoporosis doesn't affect how quickly your bones heal. Most fractures are better in 6 to 12 weeks. Chances are, you'll spend many of those weeks at home. Learning to get around can take time, but you can do some things to get back to your normal activities more quickly and stay healthy while you're at it.
What is the best breakfast for people with osteoporosis? ›
For a bone-healthy breakfast, use steel-cut oats as the base of your breakfast bowl, add a layer of Greek yogurt for some creamy goodness, and pair oats with fresh fruits. Making overnight oats is another great way to enjoy oats. You can prepare breakfast the night before or even days in advance.
But you should limit foods and drinks that can impact your bone density, like high-sodium foods, caffeine, soda, and alcohol.
How long does it take for prunes to help bone density? ›
The study (2), published in 2016, showed that women who took a daily does of 50 grams a day of prunes for a six month period prevented a loss of total body bone mineral density and that the lower does may be as effective as the higher daily dose of 100 grams.
How many prunes for osteoporosis? ›
Eating 5 to 6 prunes a day may prevent bone loss, osteoporosis. Written by Robby Berman on October 21, 2022 — Fact checked by Alexandra Sanfins, Ph. D. Osteoporosis, or loss of bone mass and density, afflicts many people, especially people over 50, leading to an increased risk of breaks and fractures.
When should you not eat prunes? ›
Prunes can cause gas and bloating for some people. They contain sorbitol, a sugar that is known to cause these effects. Dietary fiber, also found in prunes, can also lead to gas and bloating. If you're concerned about bloating or gas, consider introducing prunes into your diet slowly.
How many prunes a day to soften stools? ›
For adults, he suggested three to five prunes or half a cup of prune juice once or twice daily. And be careful not to eat too many prunes, warned Dr. Jow. "Excess fiber can cause gastrointestinal discomfort, bloating, gas and even diarrhea," Dr.
How many prunes should you eat to be effective? ›
Among other takeaways, they found eating five to six prunes a day was linked to the prevention of bone mineral density loss and the preservation of certain measures of bone structure and strength when compared to prune abstainers. “That is really, really important because that decreases fracture risk,” De Souza says.
How long does eating prunes take to work? ›
How quickly prunes or prune juice will work depends on each individual. Some will see results in as little as a few hours. For some, it may take a day or so. Using this “go-slow” approach makes you more likely to improve symptoms without rapid urgency or even diarrhea.
