Yogurt helps reduce bone fracture risk

Is yogurt the new superfood for bones? Dr. Susan Brown of the Center for Better Bones discusses a new study that shows eating yogurt and other lacto-fermented foods can reduce fracture risk.
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Transcription:
hello hi to everyone in the better bones
community
this is dr. Susan Brown I'm director of
the Center for better bones and director
of the better bones foundation and it's
really the better bones foundation that
brings you these Facebook live chats
every week we do them every Thursday
right around this same time 12:30
Eastern Time and this is an opportunity
for you all to ask your questions you
might have a question about the blog I
wrote that week or you might have a
question about something you read about
bone health well I can't answer really
personal questions I can certainly help
you with a variety of issues that you
might be thinking about bone health so
we are happy you joined us today you can
type in your questions at any time
during the talk and then we'll will
answer those questions as we go along
generally what I like to do is spend a
few minutes talking about the blog the
better bones blog that was written for
this particular week those of you who
have been looking and watching our work
notice that every week we have a
different blog topic and this week we
spoke about yogurt actually yogurt
famous old yogurt and I went to the
store and I'll tell you there's so many
kinds of yogurt it's incredible when you
look at a yogurt you consider how many
live bacteria they actually have I'm
going to chat about the different kinds
of yogurt but this program was a study
that looked at yogurt consumption in
regards to the risk of osteoporosis it
in regards to the risk of developing low
bone density and in regards to the risk
of fracture
now these studies that were most
successful that saw the strongest link
between yogurt consumption and boil
we're studies in Europe so we're going
to talk about that because it's a little
different there yogurt is a little
different than our yogurt in many cases
but what studies found was that men and
women looking at large populations that
tended to consume one cup of yogurt or
more a day they tended to have better
bone density
and as a matter of fact in women it was
about almost 40% better and in men about
50% better a couple a couple of the
studies actually tried to estimate
fracture risk now again these are
controlled trials they don't actually
sit down and give a hundred people
yogurt and take a hundred people and
have them not use yogurt they're not
controlled trials their trials where
they look at large numbers of people and
they ask the people what they ate or
they study their diets so in the groups
that ate yogurt is a regular kind of
thing they did have better bone density
and there actually was some suggestion
that they reduced fracture now you might
say well why is it so and it's true you
could say well there was calcium in
there in the yogurt there's protein in
the yogurt there's B vitamins there's a
series of other nutrients that are
helpful to bone but we know from the
studies on dairy that like milk doesn't
seem to make a big difference for bone
certainly doesn't seem to prevent
fracture unless a person were extremely
deficient in calcium at extremely low
levels so we say why does yogurt why
would yo GERD perhaps work to prevent
both fracture and to prevent the loss of
bone in an excessive way and what we
come up with of course and what
scientists have come up with in animal
studies is it it's the probiotics in
other words the way they make this
yogurt is by culturing the milk having
introducing bacteria and having the
bacteria grow in the milk and those of
you that follow my work remember that
we're in a new age where the bacteria in
the human body what we call our

[@karenlucci2154]

I eat whole milk organic greek yogurt. I also eat sardines on a regular basis.

[@FP65]

Both so healthy. I eat sardines too. Powerhouses of nutrition.

[@ravensantos4189]

@@FP65 OMG I hate sardines, salmon but love Greek Yogurt

[@belcenkci5588]

Dr Brown is amazingly clear and so nice to listen to and watch. My first time on her channel👍☺️

[@judykindelberger3905]

My aunt, Norma Donnelly, Pocatello, Idaho, lived to 107. Shen had her yogurt for lunch every day. If you google her, you will see a very nice picture of her.

[@helenhighwater5313]

I did google her name...what a darling dear lady!

[@JessicaTPeterson]

"... wake up the memory of perfect functioning." I will remember that. Thank you for this video, so rich in information, offering even more than the title suggests.

[@bethlehemeisenhour8352]

Yogurt with nuts, raisins, fresh fruit, honey,, what ever you can handle..

[@veronikaong4447]

Excellent infos for the bone health, thank you Dr. Brown, will follow your videos🙏🌸

[@DrSusanBrown]

Thank you!

[@Kitiesmama]

Thanks Dr.

[@StevieWonders2020]

Jerusalem Artichoke grows readily and can be contained. It is tasty. It is a "sunflower" from solanacea family and does have sunflower type flowers. It contains inulin which is a great prebiotic. Be forewarned that it can cause gas so just eat a few to start with until you see how your gut processes it. As probiotic microbes increase hopefully the starches will be better digested. Very easy to grow in the garden. It's tall and just needs a nice space. Thin out annually by pulling up the corms.

[@bird.passion]

Very good information, thank you! 👍

[@DrSusanBrown]

You are very welcome!!😄

[@toriwolf5978]

Thank you so much for posting such great information, so kind of you to share as can’t afford the program .

[@DrSusanBrown]

Hi Portia, you are welcome, we are glad we can help! :)

[@everrrgreenwanderer4956]

Thank you

[@catherinemacgilchrist3487]

Very helpful thank you!

[@DrSusanBrown]

You're welcome!

[@polanco187]

Dr. Brown; Have you investigated Restore in strengthening the tight junctions of the intestinal wall by improving the microbiome?

[@goldiefreeman8693]

Thanks Dr Brown ❤️

[@DrSusanBrown]

You're welcome!

[@annmariewilliams4534]

watching from trinidad in Caribbean..very interesting helth talk

[@DrSusanBrown]

Thanks!

[@user-gs5ly7kg9w]

Dear Dr Susan, thank you very much for teaching us all import things. Please tell me what I should be using of suplements/minerals for osteoporosis

[@DrSusanBrown]

You're welcome! Thank you for reaching out to us! We're thrilled to hear from you and are eager to dive into your health and wellness inquiries. To ensure you receive personalized advice tailored to your specific health needs, we warmly invite you to connect with our specialist team at [e-mail], and let us guide you towards the best solutions for your wellness goals. We're committed to supporting your health journey every step of the way!

[@dancetilldawn484]

I drink a particular kefir that has 14 different strains it's a lovat low heat pasteurized kefir organic. My understanding from what I've read is keifer is just as good if not better than yogurt. I also drink raw milk from A2 cows.

[@craigperry7376]

Very informative. Thx Dr

[@DrSusanBrown]

You're welcome!

[@kenlevine1789]

There has been an increase in fermented drinks sold in stores since the lecture was given in 2017. I make my own Kombucha Tea but also see in the health food stores. Wondering what you would think about its benefits for bone strength and to alkalize oneself?

[@patticurry565]

Kombucha is made with sweet tea so too much sugar to be of benefit for bones. It is relatively easy to make your own sauerkraut or yogurt to get your fermented foods.

[@CricketNewJersey]

Thanks so much Dr. Brown! Looking forward to seeing your interview in reference to resistance training which you said you were going to do. I do weight training 2 to 3 times per week. Unfortunately I can’t do as much walking as I used to because of my knee arthritis, so I do heel drops and stomping. I also take yogurt, kefir, and fermented raw sauerkraut. I have osteopenia and I’m trying to avoid osteoporosis. I’m 77 years old!

[@francescag6889]

Which vitamins do you take?

[@CricketNewJersey]

@@francescag6889 vitamin C, D3, Areds 2, K2, NAC, Olive Leaf extract, colleges & magnesium

[@user-sm1bd8pb2s]

@@francescag6889😅

[@maleselakopanye8248]

Thanks well explained I wish to win this battle

[@DrSusanBrown]

Thank you! Move beyond the fear of osteoporosis and empower yourself with a proactive approach to lifelong bone strength with our FREE E-Guide + more STRONG BONES Offerings! shop.betterbones.com/pages/strong-bones-month-2024

[@gtaterbug]

Does chicory root tea count as a prebiotic? I drink it in place of coffee.

[@StevieWonders2020]

Any feedback for us on low level vibration therapy and what units are best?

[@DrSusanBrown]

Hello! Here is a blog you may find helpful: bit.ly/2stYWgg

[@michelewarner5166]

Wonder if horseback riding benefits bone health? You are doing a sitting trot is adding stress on your spin. Use you legs also and abs.

[@veronikaong4447]

In regard with Alkaline diet for Osteoporosis, I enjoy drinking each morning warm water, mixed with fresh lemon squeezed , with crushed ginger, added with raw honey. Is the drink I mentioned is bad for my osteoporosis? Looking forward to your advice…🙏🌻

[@DrSusanBrown]

Hello! That drink sounds great! Both ginger and lemon are alkalizing.

[@Rafa-mc5sw]

My grandmother did this..lived to 96...no health problems..

[@laurabernay]

What about apple cider vinegar?

[@toriwolf5978]

I can’t do any dairy at all what can I drink or eat?

[@DrSusanBrown]

Hi Portia, most cultures around the world actually do not eat any dairy. Many veggies are high in Calcium such as collard greens, kale, bok choy - you might try doing a quick google search on vegetables that are high in calcium. Beyond just those vegetables high in calcium, we suggest eating an alkaline diet which you can read about here: www.betterbones.com/alkaline-balance/diet-plan/ You also may want to consider using a high-quality multivitamin such as our Better Bones Builder: www.betterbones.com/shop/better-bones-products-and-programs/better-bones-builder/, or our Better Bones Basics: www.betterbones.com/shop/better-bones-products-and-programs/better-bones-basics/

[@gerrihowitt3965]

A probiotic which is fermented is this good

[@vasundararao3501]

Good morning Dr, Susan i am south indian American we indians always eat at the end of the meal yogurt rice ,but not prefer yogurt instead eat with buttermilk at night. I still h oestoporosis . After i saw yr video about yogurt i feel i still h strong bones. I still take CA with D 500mg everyday Thanks a lot doc.

[@DrSusanBrown]

🦴 Need a sense of community during your bone health journey? Join us in Dr. Brown's "Tribe" where we bring together women who want to understand the underlying causes of their bone loss to learn, share and grow together so that they can increase calm, reduce anxiety, and no longer live in fear of Osteoporosis! 🦴drbrown.cc/3lByM6k

[@SJ-ev6by]

I appreciate your information. I’m very interested in the yogurt-could you tell me the name of the yogurt that you showed early in the video? If started with the letter “N” but I couldn’t see the whole label. If I were to buy a yogurt today, would that one be the one your recommend above others?

[@sawong8685]

If unable to find out about the N--- brand, she did mention plain kefir has multiple bacteria strains.

[@MFV77]

Nancy’s

[@mariamilewska7779]

Very helpful thanks

[@DrSusanBrown]

You're welcome! Thanks for watching! For more tips visit us at alkalineforlife.com 🌿🙂

[@nanaprn7809]

Those of us with chronic kidney disease need to remember that dairy products can adversely affect us. Too much phosphorus in dairy can worsen this condition. Soy based yogurt can be an alternative.

[@michelerenea6477]

There is also a yogurt made from CAHEWS, that is SO INCREDIBLY GOOD!! It is creamy and DELICIOUS!! Anyone who has trouble with dairy should try it - even those who don't have trouble with dairy should try it! I love it so much! The one downside of Cashew yogurt is that it can be a bit more expensive, depending entirely upon where you shop...that, unfortunately, is typically the case with healthier foods; which doesn't make sense, at all! People who are, for example, on food stamps or EBT are, clearly, more vulnerable for malnutrition, already, therefore, the healthier they can eat, the better - especially children who are still growing and in school! It - food, in general - is an awful racket, particularly, in this country! Anyway, I'm not claiming that Cashew yogurt is necessarily healthier, but it's dairy free, and its wonderful! It also comes in a plain, sugar free, just like dairy yogurt comes in a plain, sugar free variety. To eat a sugary yogurt full of artificial colors (many of which are banned, for health reasons, by all countries except the U.S. - you know, because they actually care about the health of their citizens, and because they offer free, or very reasonably priced health care, they make an effort to teach their citizens good nutrition and life long healthy eating habits, starting in pre school, so that they can be as healthy as possible. There was a Bew York times article about a hospital, in NYC, that had alot of amputations of limbs of diabetics, so they opend a nutrition center. In the 8 years it was there, the number of amputations and even cases of diabetes - because of changes in familial eating habits - decreased so much, that the hospital was losing large anounts of money. Because of that, the hospital board of directors chose to CLOSE THE NUTRITION CENTER!! THAT, MY FRIENDS, IS WHAT HEALTH CARE SYSTEMS NEING RUN LIKE BUSINESSES DO! IT WAS IN THE NEW YOURK TIMES SUNDAY MAGAZINE, AND IT'LL BE IN THEIR ARCHIVE SOMETIME BETWEEN JAN 2016 AND, PROBABLY, DECEMBER 2021...BUT, I THINK ITS CLOSER TO 2017 SOMETIME, MAYBE 2018..? MY MEMORY is bad since a 2020 car accident/head injury - so sorry! BUT ANYONE INTERESTED IN HOW OUR COUNTRY/HEALTH CARE SYSTEM CARES ABOUT OUR HEALTH, WELL, THERE'S ONE MORE PRIME EXA- MPLE) kind of - well, completely - defeats the purpose, so, as much as possible, stay away from brands like Yoplait, etc.; even the main big brands' lines of products that they claim are the "healthier products" are necer good! They're, if not still packed with sugar, they're full of artificial sweetners, some of which are even Worse than sugar!! IT IS POSSIBLE TO BECOME ACCUSTOMED TO EATING FOODS THAT AREN'T UNNATURALLY SWEET! It's actually something that you can train yourself to become accustomed to fairly quickly - as is not eating foods that are not salted! You will start to regain your ability to enjoy the taste to actual food, and its really, really good!

[@polly8844]

I hear that ground powdered egg shells reverse osteo if taken one teaspoon a day and in 6 months you begin to see a benefit. What do you know of this remedy?

[@Barb6106]

Yogurt ?? I thought it was acidic?.. plus how do you find yogurt not contaminated with antibiotics etc from dairy cows? Is almond milk yogurt better??

[@clairemullin9679]

As cow’s milk is inflammatory is yogurt also inflammatory? I drink goat’s milk as it is less inflammatory but I can only find 3.25% goat yogurt and I find that is to high in fat.

[@DrSusanBrown]

Hi Claire! Yogurt is only slightly acid-forming and has been found to have many other benefits including helping bone!

[@dawncarrasco8320]

I have severe osteoporosis from radiation and chemo. What exercises can and can't I do? My doctors are pushing prolia shot but what I read it actually makes you worse and once you start it you shouldn't stop it. Please let me know. My vitamin D was at 65 and my doctor said it was too high. Is that correct?

[@CricketNewJersey]

As far as vitamin D goes, your doctor is wrong……65 is not too high!

[@francescag6889]

65-80 is optimal D3. Most doctors know very little about D3, supplements and vitamins.

[@kathyr1516]

Vitamin K2 taken with Vitamin D3 and magnesium helps calcium go into the bones instead of the arteries.

[@mariajosegarcia21]

Dr. what is your opinion about kefir. I am making kefir at home with cow's milk. I really appreciate your opinion as I am more and more confused about dairy products

[@DrSusanBrown]

You tolerate Garry and digestive well KEFIR can be a superfood very very helpful for bone.,

[@FP65]

I keep stumbling on articles that say don’t eat Greek yogurt, eat regular yogurt when it comes to bone building. Which one is best?

[@DrSusanBrown]

Well, I am not sure if Dr. Brown has a preference but greek yogurt does have more protien and adequate protein is certain;y needed to build bone. I think you would be aok with either.

[@kellyshanahan8139]

Seems as though non organic produce is so unhealthy. Do you have a good way to properly wash fruit and veg, something that also removes wax?

[@DrSusanBrown]

Hi Kelly, good old white finger and water is great for cleaning off the wax and killing bacteria and pesticides on the skins of many fruits and vegetables. ⬇️⬇️⬇️ To learn more about the ground breaking diet that can help you unlock your full health potential, join Dr. Brown's new course! 🌱Alkaline Diet: The Doorway to Optimum Health tribe.drsusanbrownphd.com/plans/231845

[@Is1divinesoul]

What if you are intolerant to lactose

[@blissfulbaboon]

Excellent point because it is a very common allergy and indigestible for many

[@markreynolds3850]

👍

[@deepa12340]

Is daily use of eggs good for our bones?

[@DrSusanBrown]

Eggs have great health benefits but you want to balance with nutrient rich alkalizing foods. ⬇️⬇️⬇️ To learn more about the ground breaking diet that can help you unlock your full health potential, join Dr. Brown's new course! 🌱Alkaline Diet: The Doorway to Optimum Health tribe.drsusanbrownphd.com/plans/231845

[@teresamiro2977]

Is milk good to get bones sronger?

[@DrSusanBrown]

Hi there, you made find this article on calcium helpful www.betterbones.com/bone-nutrition/the-calcium-controversy/

[@sallymccree9913]

what can you take if you can't handle dairy?

[@j2creatouscityvibes966]

Try adding a lot of saliva by chewing everything very well, soft food as well as hard. Eat more garden eggs and activated open cup mushrooms with your sauces. Do some skipping if you have no fractures and get whatever sunshine you can.

[@Barb6106]

Omg… confused! I thought meat etc was acidic too? This is so confusing

[@DrSusanBrown]

You may benefit form taking the Alkaline Diet course and better under stand the values of Acidic and Alkaline foods. You can still eat foods that are acidic and they do have nutrient and important benefits like protein that is import for muscle maintenance which is important for bone health. ⬇️⬇️⬇️ To learn more about the ground breaking diet that can help you unlock your full health potential, join Dr. Brown's new course! 🌱Alkaline Diet: The Doorway to Optimum Health tribe.drsusanbrownphd.com/plans/231845

[@Barb6106]

@@DrSusanBrown I would love the information, but the current economy and being on SS severely limits my finances at this time. I will research and I ordered your book. I’ve been vegan for years and now really counting protein etc daily. Hopefully I’ll be able to move forward this way and add or subtract as needed. Thanks

[@maryfarrugia9960]

Zero i

[@JennyB957]

I know this video is 4ys old but , can't see what's on the table but can see 2 ft above her head 😑

[@DrSusanBrown]

What's the point of this comment?

[@MF-se1zl]

Viewers want to see the products Up close

[@user-tv9ud6wo8z]

This looks too rude to me .

[@cynthiaschorr553]

Learned so much, thank you.🪷🌟🪷

[@DrSusanBrown]

💖