How Much Protein for Osteoporosis and Bone Health?

Рет қаралды 26,742

Margaret Martin, Physical Therapist

Күн бұрын

Пікірлер: 43

@margaretmartinpt 6 ай бұрын

How much protein do you need as you age?

@loriwilliamson5738 Ай бұрын

I'm so grateful that the Dr. mentioned how whey protein bothers him. After experimenting extensively, I've discovered that whey makes my joints ache very noticeably. I don't find that information often enough. Thank you for sharing this!

@sissi1520 6 ай бұрын

pasture raised eggs, beef, chicken, bison, liver, tofu, natto, hemp seeds, .cottage cheese, sheep cheese, goats, etc..

@r.p.8906 6 ай бұрын

150 lbs body wt--> 75 gms of proteins, it's about half our weight in lbs --> the amount of grams of protein. Easy to remember. Thanks!

@cece8009 6 ай бұрын

Thank you! This is exactly what I needed to hear. My trainer at the gym has me at 150g of protein weighing at 145 lbs trying to build muscles.

@steveherridge8965 6 ай бұрын

Get protein and amino acids from your food not powders. Beef, chicken etc.

@BobbieJeanM 3 ай бұрын

Even better is actual plant food, not powder. 😉

@steveherridge8965 3 ай бұрын

@@BobbieJeanM Nope, protein from animals products is better, minus any anti nutrients like oxalates, gluten, lectins etc.

@helendevita9001 2 ай бұрын

Can protein improve bone loss in senior person

@steveherridge8965 2 ай бұрын

@@helendevita9001 Think you're gonna need to strength train for that.

@SandiBlack-qd1mv 4 ай бұрын

A year ago i was diagnosed with compound compression lumber fractures. I had 2 nerve block tests followed by nerve ablation. I’m working to strengthen my back and core and improve my posture. My question is will using a recumbent stationary bike help or hurt me?

@daysoftheboo 6 ай бұрын

What about plant proteins? Are plant proteins just as good as animal proteins for bone health? I personally enjoy plant proteins more than animal proteins, I don't like eating meat in fact I've been eating less meat I feel better physically with less meat but is that good for my bones? I love vegan protein powder I really don't like whey protein at all but I do use it once in awhile, I'm not vegan or vegetarian but I do eat more plant-based, are plant-based proteins as good for bone health as animal proteins?

@Candleflower42 6 ай бұрын

I prefer plants too - Peter Attia the well known longevity expert says animal protein is better yet I know lots of totally plant based men and women who are in great health, I think if you do it right plant based can be done, but it seems controversial.

@daysoftheboo 6 ай бұрын

@@Candleflower42 but do you think plant-based foods plant-based proteins are just as good for bones as eating meat eggs and fish?? I enjoy my plant-based meals but honestly when I eat animal based food I'm not enjoying it it's more like a chore, but I've cut back on meet I'm still eating eggs dairy and fish I like cheese but I don't like yogurt and cottage cheese but I do eat those things but I'm just trying to find out if plant proteins are just as beneficial for bone health and muscle as animal proteins because animal proteins have a lot of hype on them

@Candleflower42 6 ай бұрын

@@daysoftheboo I really can’t say. Some of the medical folks say animal is definitely better and I think I heard one plant based advocate admit there was something to that but that it was very little advantage and that plant based is still the better way to eat for health. I do get whey protein powder and eat deli Turkey on occasion, and yogurt but otherwise pretty much plant based. I think if you’re including eggs dairy and fish that’s pretty much animal protein. Check out Rip Esselstyn KZbin channel Plant Strong or Chef AJ - there are many others like Joel Fuhrman and in April John and Ocean Robbins put on a Week long food Revolution talks - just do your research and then decide. Good luck!

@daysoftheboo 5 ай бұрын

@@Candleflower42 so then this means that plant proteins can and do benefit bone health and muscle health as well as animal proteins? Maybe it's true that animal proteins are better absorbed nutrient dense But I would think that plant proteins are also healthier because not only do they have protein they also have vitamins minerals and fiber and they're less harsh on the liver For me too much animal fat is not good for my liver, I don't have issues with plant proteins but I'll try and find more information because I don't want to make any mistakes anymore, I made too many mistakes that led me up to osteoporosis

@Candleflower42 5 ай бұрын

@@daysoftheboo I don’t know how old you are - but if you’re past menopause or when you get there, I’d check out HRT. - I think it’s really helped protect my bones. There’s a PT Margaret Martin who specializes in osteoporosis- check her our. Good luck.

@vinny6016 2 ай бұрын

What kind of amino acids and how do you get it from vegetarian sources?

@astrocalm812 6 ай бұрын

Running is catabolic compared to heavier resistance training, and as we get older 1gm per pound ideal body weight is better. I believe my osteoporosis came from thinking the low govt recommendations for protein that I followed after being a vegan for several years as a young mom (when a need for protein was poo pooed). Trying to be consistent now. Once I doubled my protein, my hair loss reversed (was needing hairpieces and headed toward wigs), something not even my functional medicine md mentioned increasing. Hoping it is doing as much for my bones as it did for my hair! Staying low carb has helped my digestion (goodbye gerd). Didn’t know sweets and starches interfered….

@sharonmitchel1377 5 ай бұрын

You have OP, GERD and hairloss? That’s my story too! Guess I need to increase my protein! Does dairy bother your GERD?

@melaniej.roberts206 4 ай бұрын

That’s my exact story!

@betterlivingonabudget 6 ай бұрын

I've read that people over 50 need significantly more protein because our digestive systems don't uptake protein as well as when younger, so it seems like 70g/day is low for an older person.

@Petunia-fl9lu 5 ай бұрын

I'm on 1 gram per pound. works a treat.

@AAB463 27 күн бұрын

@@Petunia-fl9luespecially if you have sarcopenia and/or osteoporosis & your already weight lifing…seems like those are a big scream for more protein.

@shazben9822 6 ай бұрын

What would you recommend for someone like me that can’t really excersise due to severe emphysema and severe osteoporosis I’m approximately 7.5 stone I do try to eat protein each day when I can get myself to eat enough because when I’m struggling to breath and my lungs feel inflated eating is very difficult I feel full before I start Breakfast I eat porridge with semi skimmed milk and a teaspoon of chia seeds For lunch I always eat half an avocado pear to take my vitamin calci- D 1000 given by gp and will have normally 2 boiled eggs and a tin of fish if I can manage all that Somedays it will be egg salard with the advocado My main meal will be stir fry with chicken and later I drink a probiotic because I take antibiotics as a maintenance 3 times a week I also have to drink ensure shakes if my portion size is very small but only 1 a day I try very hard to have vegatables like Mediterranean veg with a chicken fillet but again very small portions So I m thinking I need a protein powder but which one and how much for someone that doesn’t excersize apart from short walk in the house I do toe and heel drops as often as I can but my calf muscles are so weak now and arms are terrible I’m 63 and feel a good 10 yrs older My hair is very thin and my skin is looking very old and dry My gp doesn’t help and I fact doesn’t know about vitamin and minerals The nutritionist just gave me ensure drinks to take 3 times a day but I only take one unless I don’t eat anything Please can you advise me on what I need to do please I eat I mainly eat chicken which will be a stir fry and add chia seeds just a teaspoon

@ThreeGreenthumbs 6 ай бұрын

Hello! Please consider HRT- hormone replacement therapy. If you are taking Corticosteroids for your emphysema, it affects your bones negatively. I have to take corticosteroids for asthma so HRT is essential for me to protect my bones. HRT also helps protect against heart disease, osteoporosis, and dementia. Please read "Estrogen Matters" by Dr. Avrum Bluming.

@Debinikita 6 ай бұрын

Look at making your own chicken bone broth to drink. It's easy on the tummy and adds collagen to your skin and hair. Also, it's very nutritious. If you are able to have olive oil ,mix that up with your avocado 🥑 add some freshly chopped up basil leaves 🍃 and coriander.

@julierahn6932 6 ай бұрын

1.2 - 1.5 g protein / kg body weight and collagen is an animal protein - carnivore ~ 1.5 yrs best ever eating style cook from scratch for healthier food - former registered dietitian here

@selma5885 6 ай бұрын

Good interview. Do you need a provider sign on for the moss site for protein powders? I wonder what his thoughts are on drinking soymilk for extra protein?

@Petunia-fl9lu 5 ай бұрын

one gram per pound is best for me - I'm building muscle after 60. the guidelines are too low I think - they are to prevent a deficiency and when you are older you don't absorb as much. you need more. it's your immune system. if you are vegan you need double the recommendations that were set using young fit men on animal protein. Don't short change yourself. one study into geriatric protein intake in the UK concluded "In practice, an older population is heterogeneous in its health and illness status, physical activity levels, socioeconomic status, and age range (spanning over 40 years). Using a single guideline for optimal protein intake for the entire population could be inappropriate"

@verdad1234 4 ай бұрын

Can’t eat animal foods due to another health condition. I’m screwed

@albrackets8446 6 ай бұрын

Dr Donald Layman recommends 1 gram per pound. He also talks a lot about type and timing. He will tell you about experiments he has done that lead him to his conclusions. I recommend readers check Dr. Layman recommendations out and decide if he makes a good case. Dr Peter Attia, Dr Andy Galpin, and even though he may be a bit of a jerk, Dr Layne Norton have good information.

@sheryl3268 6 ай бұрын

Actually Don Layman says 1.2-1.6g per kg per day, and 3g leucine at breakfast (as part of total protein) in order to stimulate muscle protein synthesis (which is what he is focused on). He says can go more, but personally goes for 1.4-1.6 I believe. It is the others that go to 1g/lb... but none of them are talking bone specifically.

@lobba123 6 ай бұрын

@@sheryl3268 muscle, bones and longevity go altogether...low muscle mass is a big problem because after a certain age it is extremely difficult to build muscles and you get sarcopenia

@bethellingworth7814 5 ай бұрын

I am looking at doing a carnivore diet! I have heard amazing things about it!

@marcelamiguel7134 5 ай бұрын

Be careful with cholesterol!

@rickylu7200 6 ай бұрын

Oh man, I have no idea how, well for me, you can eat that much in a day and no thanks protein drinks smoothie's yuk. I usually eat one main meal a day and I am full all day, with nut snacks in between.