When Xara Delis gave up dairy due to a persistent skin condition, everyone warned her about one thing: Watch your bones. As a 42-year-old yoga teacher, she wasn’t ready to take that lightly.
“I didn’t want to trade glowing skin for weak bones,” she says. “So I started researching how to support my bone health—without dairy.”
She expected it to be complicated, but instead, she discovered a wealth of non-dairy foods that were naturally rich in calcium, magnesium, and vitamin K. Her new plan wasn’t just about replacing milk; it was about diversifying her nutrients.
Instead of cheese, she leaned on leafy greens, tahini, almonds, tofu, and canned fish with soft bones like sardines. She also started soaking her oats overnight with fortified plant milks and adding sesame paste to her soups.
But it wasn’t just about calcium. Xara made sure her meals were rich in protein and included plenty of anti-inflammatory spices like turmeric and ginger—supporting not just bones but joints too.
“I wanted food that strengthened me—not just on paper, but in how I felt every day,” she says.
Over time, her nails got stronger, her posture improved, and her doctor told her she was on track to maintain healthy bone density. Best of all, her skin remained calm—and so did her digestion.
“Going dairy-free used to feel like a sacrifice,” she says. “Now it feels like a strategy.”
