Foods for Bone Health

Hey, folks, welcome to the Foods for Bone Health segment

of the course.

I'm Ryan from osteo Strong Pittsburgh.

And today we're going to be talking about how we

can maintain strong and healthy bones every day through what

we eat.

It can be easy to forget about how important our

bones are, especially if you feel that they're in great

shape or don't think about the much.

But the truth is that one in three women and

one in five men over the age of 50 will

experience an osteo protic fracture in their lifetime.

I know we're starting off with a cold, hard fact,

but remember, knowledge is power.

We've been conditioned to compartmentalize our health, in part due

to the way Western medicine is delivered.

We have a pulmonary specialist for our lungs, endocrinologist for

a hormonal health and orthopedist for a musculoskeletal system, and

rightfully so.

The complexities of the human body necessitate a divide and

conquer approach When training the professionals who ultimately diagnose and

treat us.

However, it's important to remember that there is an interplay

between nearly every metabolic process we experience.

For example, the marrow, which lives within the spongy layer

of your bones produces white blood cells known as Lucas

sites for your immune system, and that's just the beginning.

Bone also interacts with the cardiovascular system, buffering your blood

to regulate your pH levels and the endocrine system, storing

calcium and phosphorus under the direction of the parathyroid gland.

There are plenty of other examples of this overlap of

organ systems, but the point is that they work together

to keep you functioning from childhood.

We've been told that milk is all that bones really

need, but the calcium found in milk is only one

nutrient that affects your bone health.

Whether you follow a specific diet like Ito or Mediterranean

or subscribe to a lifestyle like veganism, your nutrient intake

within that framework will determine whether you reach your healthiest

potential. Dr.

Jason Colton and Miracle of the Colden Institute of Lifestyle

Medicine have coined the term neutral for to describe a

person who, regardless of dietary philosophy, understands the health producing

and disease preventing power of micronutrients and strives for micronutrient

sufficiency through their diet and supplementation programme.

By the end of this program, I hope you understand

just how important each and every nutrient is for your

bones. Now that we have an appreciation for the interplay

between your body's various systems, we can start to unravel

the misconception that bones only need calcium and maybe a

dusting of vitamin D.

While those two tend to get all the air time,

there are actually 30 essential micronutrients that play a role

in your bone health.

Let's dig into a few and find out where we

can get them.

Vitamin A is a powerful antioxidant that protects against oxygen

based damage to cells.

It plays an essential role in regulating osteoclasts function and

the development of osteoblasts.

Be shorter.

Review our anatomy of bones and bone remodeling videos for

a refresher on those two cell types, you get various

forms of this vitamin and liver, dairy, fish, sweet potatoes,

carrots and leafy greens.

Vitamin B three.

Otherwise notice nice and assists in calcium signalling.

It also improves at a connect in secretion, the protein

hormone that modulates fatty acid oxidation, glucose regulation, insulin sensitivity

and conversion of omega three.

We know that Omega Threes, one of the fatty acids,

plays a host of critical functions in the body, including

bones. This vitamin can be found in meat, salmon leafy

greens and beans.

Vitamin B six, known as peroxide in, plays a role

in reducing the homocysteine levels.

B six deficiency causes an imbalance in the couple in

between osteoblasts and osteoclasts, with increased bone cavities and reduction

and new bone formation.

You'll find B six in fish, milk, carrots and potatoes.

Vitamin E is a powerful antioxidant that protects against oxygen

based damage to cells.

One of its eight forms delta took or try and

awe can prevent the erosion of the bone surface and

also be effective in increasing bone formation and preventing bone

resort shin.

Vitamin E is found in sunflower seeds, wheat germ and

almonds. Potassium neutralizes bone depleting metabolic acids, conserves calcium within

the body and reduces calcium loss.

Studies show that potassium can decrease bone breakdown and stimulate

new bone formation.

In postmenopausal women, you can get your potassium from lentils,

acorn, squash and bananas, and the list goes on.

Boron enhances calcium absorption and estrogen metabolism.

Chromium preserves bone mineral by reducing the loss of calcium

and urine.

Vitamin C, AIDS and collagen and elastin synthesis, both necessary

elements in the bone matrix and zinc, helps regulate proper

calcium absorption.

Hopefully, you can see just how critical it is to

be sufficient in all your essential micronutrients.

And if you're curious about additional food sources for any

particular vitamin or mineral, an Internet search will quickly provide

a plethora of auctions armed with the knowledge of the

metabolic rolls micronutrients play, the next step is to actually

get them into our bodies.

Without a doubt, food is the primary source.

Supplementation, which will cover briefly at the end, is an

important secondary source.

For now, let's cover nine shopping tips that you can

implement to maximize your intake of the right vitamins and

minerals by local and organic whenever possible.

The processing and packaging needed to transport foods hundreds of

miles and the preservatives used to extend shelf life take

a toll on the micro nutrient composition of foods.

A study published in the journal Environmental Research shows that

when study participants switched to eating a diet of at

least 80% organic food for one week, your analysis revealed

an 89% reduction in detectable levels off the tent of

pesticides. A good rule of thumb is that if it

comes in a package being a boxer bag some level

of processing took place.

There are exceptions, though, and it's not realistic to try

to live on unprocessed Prudie's alone.

Start small and increase your fruit and vegetable intake gradually.

If you can afford organic, your body and bones will

thank you.

However, the benefits of organic are not the same for

each type of food.

So Internet search on the best organic foods to buy

will help you maximize your grocery budget and health meet

should be organic and grass fed.

A joint research study between the USDA and Clemson University

found that compared to grain fed, grass, fed beef has

higher amounts of calcium.

Magnesium, thiamine, riboflavin and potassium has more than 400% more

Vitamins A and E, and it's up to four times

is rich in omega three fatty acids, with a more

favorable ratio of omega three and omega six levels.

The old adage rings true.

You are what you eat, but you're also what Vaid

choose. Organic and free range poultry and eggs.

There's a lot of marketing misinformation around eggs, so watch

out for terms like cage free.

It is not the same as free range eggs from

hens raised on pastures contained seven times as much.

Beta carotene, ah, form of vitamin A and three times

as much.

Vitamin E and more anti inflammatory omega threes always purchased

wild fish that has been troll, pull or line Kat.

According to the USDA National Nutrient Database, wild caught fish

can have up to 380% more omega three s than

factory farmed.

Avoid on healthy omega six fats When choosing oils.

Omega six fats are necessary, but the hormones they produce

support and inflammatory response.

However, the standard American diet has led to a profound

imbalance in the omega six to omega three ratio.

Many times wore sixes.

Two threes.

Generally speaking, you should strive for us close to a

1 to 1 ratio as possible.

For example, common vegetable oils such as soybean and corn

oil can contain a ratio of 10 1 or even

20 to 1 with omega six content, far outweighing omega

three. For a better ratio, stick with grass fed butter,

ghee or lard and palm.

Cook coconut or M C T oil.

Ditch the store bought salad dressings and condiments.

Most are loaded with sugar and a preponderance of those

unhealthy oils.

Use an alternative flour mix due to the prevalence of

genetic modification and processing in the wheat industry, Alternatives like

coconut, almond and buckwheat flour, along with flax meal, make

a great alternative.

When baking, choose organic stevia, xylitol or low han as

sweet nurse.

All three have a low glycemic index, meaning they don't

spike blood glucose levels.

Additional research is being done on stevia and xylitol for

their ability to increase calcium metabolism in calcium absorption, respectively.

Speaking of sweeteners, let's digress for a moment to talk

sugar. A recent study conducted by the Wall Street bag

Credit Suisse revealed that sugar makes up 17% of the

global diet for a daily average consumption of 17 teaspoons.

This represents a 45% increase over the last three decades.

Sugar is one of the main culprits and blocking the

absorption of all those lovely micronutrients we discussed.

So this trend is alarming, to say the least.

Think of sugar as an anti nutrients and look for

aliases like fruit, tose, malted, extra in and dextrose, and

by all means, avoid synthetic sugar substitutes.

The most popular brand names often found in Ram Akins

at your local diner, our Splenda NutraSweet equal and sweetened

low the chemical names, air sucralose, aspartame, a Sesil fame,

potassium and saccharine.

And finally, be smart when choosing beverages.

The explosion of the beverage market has played no small

part in our skyrocketing sugar consumption.

Ditch the sugar laden sodas in BP, a lined cans

as well.

A sugary juices and coffee drinks a glass bottle.

Beverages are safer, and there are many sparkling water varieties

to choose from these days, And this segment I'd like

to share the results of a study conducted by the

American Dietetic Association now knows the Academy of Nutrition and

Dietetics. The title itself is a mouthful problems encountered in

meeting the recommended dietary allowances for menus designed according to

the Dietary Guidelines for Americans who a group of dieticians

were asked to create menus that met the RD A.

The recommended daily allowances for the essential micronutrients, while providing

2 24 100 palatable calories.

Shockingly, not one dietician was able to meet the studies

objective even with the aid of specialized computer software.

According to the researchers, Onley, 11 of the menus met

11% of the menus met the rt A for zinc

half did not meet the RD A for vitamin B

six and 1/3 did not meet the RD A for

iron. One can only conclude that if trained dietitians cannot

create a menu that serves up micronutrient sufficiency, we need

to look for a high quality supplement.

There are many.

Resource is available to find the right multi vitamin for

you. For example, www dot comparator multi in dot com

is a good place to start for further learning.

Please refer to the resource is in the video description

below. And finally, we'd like to thank called nutrition for

their expertise in the area of bone health and, of

course, you for watching, Have a great day.

Foods for Bone Health

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