Podcast: Healthy Bones

Let’s talk about how to keep your bones healthy and strong. This episode features audio from:
nutritionfacts.org/video/do-v...
nutritionfacts.org/video/alka...
nutritionfacts.org/video/is-m...
Visit the video pages for all sources and doctor's notes related to this podcast.
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[@CheriLay]

Cool, but I was expecting some more specific tips on how to preserve bones, like how much of exercise to do and what type, what foods to eat more, what tests to do to make sure you do everything right and your bone mass is not reducing with age

[@kristamcnamee1456]

CheriLay - I hope Dr. Greger reads this. I’d like to know the same information as well.

[@brianjessen9925]

I have a green smoothie and include pieces of roots (typically cellery root or beet root) and find my calcium needs are met ( according to a damaged tooth (which sinks slightly when I don't get enough calcium))

[@musikalitet]

Yes. The interesting thing is: how do you get rid of too Quick a bonelos, The dicease Osteoporosis. How to get rid of loosing too much bone as a decise. We all loose bones, but it must not be too Quick. How do we slow Down the proces so it is just natural and not a decise Why do some people(me included) loose bonestraingh too Quick , so it becomes a decise. They Said… you Can not get rid of diabetes, but you Can. They say: you cannot get rid of osteoporosis…..

[@brianjessen9925]

@@musikalitet You need to consume a lot of minerals and vitamins for healthy bones. Watch this video, by another doctor for more information: kzbin.info/www/bejne/d5DSkpd-jtCijJI

[@brianjessen9925]

Check out this video about healthy bones from another doctor: kzbin.info/www/bejne/d5DSkpd-jtCijJI

[@JnTmarie]

Needed to hear this Dr Gregor. I don’t want to take drugs for my bones. Working on doing it naturally. I drank a lot of diet sodas and fake sugars not enough veggies when I was younger. I now am WFPB vegan mostly raw. No refined sugar, no alcohol. Thank you for your work. I follow everything.

[@gaileyoshida4892]

I’m not a doctor or nutritionist, but I did receive a degree in Dietetics in order to help my husband who had multiple health problems. My 1997 Human Physiology lab TA had said that bone density is directly proportional to muscle strength; seems logical especially for the major skeletal structures. I believe and say: besides all the other recommended ways to maintain/improve health, stay active by stressing the muscles as regularly as you can.

[@deborahhagner5508]

Excellent....totally agree. !!!

[@steve-adams]

I appreciate the debunking of animal product risks, such as calcium loss from eating animal proteins. Though I don’t eat animal products, it seems so rare and refreshing these days to have a relatively objective look at nutrition.

[@user-wp8jr5rm7i]

1 Бю Юээээ Эээ Э Э .хюх

[@parisbreakfast]

3:44 Dr G does say weight-bearing exercise does increase bone strength

[@AndrewPawley11]

I love this channel!

[@maureensladdin4867]

At 72 last year I was diagnosed with osteoporosis. The dexter score is low but the Dr put me on a yearly needle anyway. I didn't argue as was frankly so surprised and upset. I'm due for my next scan soon so fingers crossed. I will say I feel so much stronger as I now have a vit d daily, despite living in Australia and loving the sun. I also read the blurb on the soy milk to shake before using, which I wasn't doing. I have always walked for exercise though now iI walk nearly 1 hour every day and my Dr advised weight training, which I'm still to look into.

[@skippy6462]

I was walking daily for years but unfortunately walking isn't enough. Now I'm lifting weights in the gym twice a week and taking a pilates once a week. Walking on the other days. Boy what a difference to my body. Muscles coming back that I hadn't realised I had lost over time. 58 now and feeling like I'm getting stronger. Good test is can you stand on one foot without losing balance, can you wash your feet in the shower without needing support and can you put your socks on. All those little and big muscles needed just for balance disappears slowly that I didn't notice or realise. I accidentally started weight training and noticed these improvements.

[@donnaarney587]

You might want to try practicing athletic yoga. I decided to start it at age 60 and it has done a wonderful job with my bones, and complete range of motion. It takes time to get used to it and build up your strength. Good health to you!!!!

[@dianab6042]

Since you live in Australia you might want to check out the Onero programs in your area based upon the Lift-More research for osteoporsis!

[@AAB463]

@@dianab6042 agree! Professor Beck has solid proof that she can restore bone density with bits of heavy lifting.

[@Lilzvx]

Appreciate the well rounded approach

[@dollbarinc.3056]

Thank you for another top shelf podcast!

[@Runcible2010]

Bone tissue microstructure, metabolic influences on bone marrow functions, and each individual person's bioavailability of the plant nutrients precursor to collagen synthesis and collagen mineralization, may be one of several factors, known and not yet known, that determine bone strength in individuals diagnosed with osteoporosis-- some having brittle bones, and others diagnosed with osteoporosis having bones that neither fracture nor break.

[@juliejensen7370]

Enjoy your podcast.

[@warduke8192]

Disappointing lack of actionable information on how to minimize bone loss.

[@Linda-nc1fu]

11 years ago, I was diagnosed with breast cancer. During the workup, it was found I also had osteoporosis to the tune of only 50% bone density in my hip. I'd been vegetarian for many years because everyone pushed dairy to build bones, even though I didn't like the taste of milk or products like ice cream. Once diagnosed, I was done with dairy. It had all been a lie. At that point, I began researching the relationship between dairy consumption and osteoporosis and found, as Dr. Greger points out, that the highest consumption was related to the highest cases of hip fracture. The food and drug industries control the stream of information so that they can profit off of us. No more. Been vegan ever since.

[@0000asdfasdf0000]

Thank you for this amazing scientific podcast debunking this. 100% un-processed vegan here. WFPB-SOS rocks. 60% raw vegan ... 40% cooked ... beans/lentils ... a critical part of the Dravidian cultures :)

[@is_this_name_taken]

I missed registration for the Preventing and Treating Osteoporosis webinar as message went to Promos. Will a replay be available? I would like to pay/register if possible.

[@NutritionFactsOrg]

Hi, @2minutesinheaven! You can find all the material presented in the Preventing and Treating Osteoporosis webinar for free as videos on our site: nutritionfacts.org/topics/osteoporosis/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@stephaddiction]

If I have badly low estrogen at 35, what are my options

[@stewartedgington8164]

One year ago I was diagnosed with osteoporosis at age 72. I have been T1 diabetic for 52 years. I had no idea that osteoporosis is a side affect of diabetes. It seems to result from glycosuria and high levels of endogenous AGEs. Who knew? I would be delighted to see you address this.

[@NutritionFactsOrg]

Hi, @stewaredgington8164! First of all, I am sorry that you are having to deal with an osteoporosis diagnosis. The relationship between type 1 diabetes and osteoporosis has not been covered on NutritionFacts.org, but it is explained in this article: pubmed.ncbi.nlm.nih.gov/31575077/ You can find everything on our site related to diabetes here: nutritionfacts.org/topics/diabetes/ Everything related to bone health may be found here: nutritionfacts.org/topics/bone-health/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@Exodus26.13Pi]

Great content again. Title and time stamps please.

[@miaday9250]

So in regard to osteoporosis, this concludes that a carnivore diet IMPROVES calcium absorption in the bones and has a positive effect on those with osteoporosis? Am I misinterpreting the video? Thank you for any and all replies offering guidance and insight.

[@loriparadisbrant2480]

I thought the same thing so am confused

[@adelsamani7917]

You lose more than you gain.

[@phillippinter7518]

Is milk consumption on the rise around the world. It has gone down substantially in the US and some other industrialized countries. But it may be going up in developing countries but I haven't researched this so I don't know

[@gedamco]

“Men also had a higher rate of death with higher milk consumption but at least they didn’t have higher fractures rates.” Yeah, it doesn't break your bones at the same rate, but it kills you on the spot. That’s comforting.

[@WildeSpirit]

Diagnosed at age 24 with osteoporosis. Is there a natural way to reverse osteoporosis, or at least slow progression?

[@reality_design]

💕

[@RilaQma]

I feel better after being a plant-based vegan. sometimes eat outside not so healthy vegan food though. So far has been 242 days. I do take supplements like Bs, C , D3 K2 . Potassium and magnesium. Not sure if I should take more calcium too. I find my body changed after going vegan. I first encountered more muscle cramps and eye twitching(so I add magnesium and potassium ) . My gum seemed receding too. Not sure why. other parts of body feel good though.

[@gelbsucht947]

Don’t take calcium. It gets deposited on the arteries.

[@davidjones6456]

That amount of supplements says plant based cannot be good

[@deborahheritage4949]

Love your channel! I have a question about the relationship between thyroid health and calcium absorption. I'm 61 and recently diagnosed with osteoporosis. I had a DXA after getting several stress fractures in my feet. Vegan for at least a decade and I live in the pacific NW with no vitamin D supplements. I am also physically active. Up until recently I believed my diet provided all the nutrients I needed. I also recently discovered I am gluten intolerant and had a lot of inflammation in my body. My thyroid tests indicated hypothyroidism. I eliminated from my diet the foods causing inflammation and my thyroid is now normal. My doctor prescribed a supplement of 1,000 mg calcium, 45,000 mcg vitamin K, and 50 mcg Vitamin D and no magnesium supplement. This caused constipation so I modified this by lowering the C, K, and D and adding magnesium. I still think I eat enough plants with these vitamins for healthy bones so I'm wondering if these nutrients are not being absorbed by my bones? Or if what I'm experiencing is normal given my age? And am I wrong in assuming a healthy thyroid helps with nutrient absorption?

[@susankovacs8678]

Eat Prunes daily!

[@natalietannerblogger-theed9419]

This is so interesting - as your videos often are. Thanks for keeping us up to date on the latest science! You are my 'go to' if I need info. So...on that note. How do I know if the cocoa I use is too high in cadmium? I watched your video on that and am concerned as I eat 2 T a day of it. I am not super worried as your videos on heavy metals indicate that people on a plant based diet do not seem to absorb all those metals, but I'd feel even better if I knew more. Thanks.

[@andrewcool8774]

can you eat to many frozen peas or frozen brussel sprouts or oats (is 1 1/2 cup dried oats to much) could you help please!! And are frozen peas other veggies or green veggies? Is there like in spinach to much of a bad stuff in brussel sprouts or peas etc? If you eat all green like broccoli with salade and peas is that bad? Last question sorry for the long comment but can you microwave your fruit like berries with your oats and flaxseeds in the morning or is that bad for the fruit/berries?? Lots of love Joyce from Holland.

[@kathysharp7551]

If you have certain health concerns, then keep those in mind. Otherwise, the general rule of thumb is (1) eliminate the truly bad stuff (like all animal products, sweets, processed food, and oil) and (2) include nutritious stuff (ie eating things in the daily dozen app). It's really that simple. If you want to get into even more details, wait until after you have mastered steps (1) and (2) above. And, always celebrate any healthy choice :) PS, If you do have a specific health issue (eg like frequent kidney stones... which relates to the too much spinach idea, then maybe search for Dr. Greger's videos regarding this specifically). PPS, If you have auto immune disease, check out Dr. Brook Goldner. Her chanbel is called Goodbye Lupus, but her protocol works for any AI.

[@quartqwertbudisgood]

In regards to eating too much of a single food, it’s not damaging to eat a large quantity of a single common vegetable or fruit. There is a limit to how much of a single food you will actually benefit from. Ideally you want a wide range of healthy foods so you don’t fill up on nutrients you already have enough of

[@jakobw135]

The calcium leached out by more protein - does that come from eating animal or vegetable protein?

[@NutritionFactsOrg]

Hi, @jakobw135! As mentioned in the podcast, the hypothesis that high protein intake leaches calcium from bones is debunked. You can find everything on our site related to bone health here: nutritionfacts.org/topics/bone-health/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@jakobw135]

@@NutritionFactsOrg I looked through the list you sent and I couldn't find the information about calcium being leeched out buy more protein.

[@heartgrowsyoung]

Was the milk in all studues WHOLE milk? Possibly skim milk is neutral.

[@NutritionFactsOrg]

Hi, heartgrowsyoung! The fat in milk has other negative effects in the body, but galactose, not fat, appears to be related to bone fracture risk. You may be interested in this video, if you haven't already seen it: nutritionfacts.org/video/flashback-friday-is-milk-good-for-our-bones/ You can find everything on our site related to bone health here: nutritionfacts.org/topics/bone-health/ Everything related to milk may be found here: nutritionfacts.org/topics/milk/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@JR-lb7iw]

How many days did you practice medicine Dr Gregory? Plant food will not help bones.

[@mistacoolie8481]

Most people prefer the graphic rich videos rather than this narration style. Just sayin' ;)

[@juliashearer7842]

Not me

[@adelsamani7917]

40 g extra meat, 50 mg calcium loss. A 150 g meat a day = 200 mg calcium loss. An increase of 7% in absorption in only about 50 mg increase. Overall calcium loss of 150 mg.

[@ChrisGroggyCreaser]

"Thumbs Up",But Tooo Much (CONFUSING) Information IN 1 VIDEO!!... :(

[@coalhater392]

Idk where but i read that calcium supplements are bad for you is that true.

[@sheerazmustafa8864]

They way in which you speak is very distracting to me and makes it harder to comprehend. The information is great tho. I’m a big fan

[@carollen5633]

Why is milk consumption on the rise? Which countries are more at risk? Milk contributes to gaining weight and other health factors. Thank you Dr Greger.

[@gergemini2993]

Milk consumption in humans is a BIG NO NO! we are the ONLY species that drinks the milk of another species and on top of that the milk is contaminated with antibiotics and other harmful additives and preservatives! Not to mention the fact that the human digestive system is not evolved to digest dairy products as we evolved on a predominantly plant based diet with grains, fruits, vegtables with "occasional" meat and that was entirely depending on availbility and afordability.....20th century food industry propaganda is to blame! Educate yourself adn dont listen to the food industry marketing bs!

[@beepbeepnj2658]

@@gergemini2993 The C15:0, Sphingolipids and Vitamin K2 in dairy destroy cancer cells and protect the heart assuming the dairy product was produced of proper and good quality which it is in Japan, which is why the Japan school lunch system serves whole milk every day to each student. They do not serve any plant based milk since those are made in an industrial plant which is the worst for their health and the worst for the environment.

[@6681096]

Liquid milk consumption is potentially problematic, but fermented or as the doctor Gregor calls it soured milk and yogurt is the opposite. Homemade kefir is in fact likely a superfood or at least highly nutritious. And the commercial variety is more like yogurt pretty good for you.

[@GregariousAntithesis]

No coincidence Vegans have thin brittle bones.

[@betorezende7645]

Mk-4 dont exist in vegan diet, why?

[@NutritionFactsOrg]

Hi, @betorezende7645! MK-4 is made in the bodies of mammals, including humans, so we do not need to take it. More on that here: nutritionfacts.org/video/the-purported-benefits-of-vitamin-k2-should-you-take-supplements/ I hope that helps! -Christine Kestner, MS, CNS, LDN, MPH, NutritionFacts.org Health Support Volunteer

[@Meathead-10810]

We can eat more meat to fix our bones, bones are 40 to 50 percent protein and the protein adds the strength. Calcium adds density but not strength - hence plant based eaters have more broken bones. Eat Meat, Not Too Little, Mostly Fat

[@caulfieldmj]

Why do few if any Vegans live to 100 😩 🤔

[@user-qd5lo6oi8n]

Because the idea is relatively new. Most older people have been eating meat and dairy in the western world with little alternative. Look up Loma Linda to see older people who are wholefood vegetarians, they live a long time

[@sudd3660]

who cares about 100, whe n the general population is artificially kept alive from diet death and most would die before 50 years.

[@jdw0426]

1/5000 of all people reach 100. Until recently, only ~1% of people have been vegan. As stated before, "Vegan" wasn't coined until 1945.

[@samiryan214]

Because it isn't only all about our diet, a lot of external factors out there are effecting us in bad way forcibly

[@carollen5633]

I suspect some vegans may worry too much and cause themselves stress over their diet. Stress can kill. Being a vegan is not easy at first, many don't make it through and go back to a vegetarian diet. My diet is quite diverse in all types of beans and certainly green vegetables and grains. Some people find vegan cooking more involved in preparation time...this is true. A variety of recipes keeps the vegan diet more interesting and definitely more delicious. First things I threw away was fear of not getting enough, or getting too much, or calculating all the nutritional values...this is stressful. Go easy on yourself, enjoy life while making your vegan regime fun. Best wishes!!