This video discusses preventing osteoporosis and maintaining strong bones. It highlights the lifestyle of people in Acaria, Italy, who maintain excellent bone health through a diet rich in vegetables, seafood, olive oil, and rosemary. The video covers symptoms and risk factors for osteoporosis, and provides recommendations for bone health, including hormonal balance, specific supplements like collagen, an alkaline diet, and regular weight-bearing exercise. It also mentions foods to avoid and the importance of sunshine for vitamin D.
Key Takeaways
1
The people of Acari, Italy, who live over 100 years old, consume a diet high in vegetables, seafood, olive oil, and rosemary, and show no signs of osteoporosis or broken bones.
2
Early signs of osteoporosis can include bleeding gums, weakened grip strength, brittle fingernails, reduced height, or neck/back pain.
3
Risk factors for osteoporosis include thyroid problems, steroid use, being female (Caucasian or Asian), family history, poor nutrition, lack of exercise, smoking, low body weight, aging, hormonal changes, and certain medications.
4
Maintaining healthy hormones, especially estrogen, is crucial for bone protection as it stimulates bone-building cells and inhibits bone-breaking cells.
5
Bone health requires more than just calcium and Vitamin D; it involves a matrix of collagen, phosphorus, zinc, boron, manganese, magnesium, and vitamin K2, which can be supported by supplements like bone maximizer and collagen.
6
An alkaline diet, rich in vegetables, supports bone health by promoting growth hormones and nutrient absorption, and helps protect bones as you age.
7
Foods to include in your diet for bone health are green vegetables (broccoli, kale), manganese-rich foods (nuts, beans, oats), wild-caught fish high in omega-3s (salmon, mackerel, sardines), and sea vegetables.
8
Foods that worsen bone loss and should be limited include too much alcohol, sweetened beverages, sugar, processed meats, and excess caffeine.
9
Regular weight-bearing exercise, such as walking, climbing stairs, resistance training, yoga, or using resistance bands, is essential for stimulating new bone tissue growth and strengthening bones.
10
Aim for about 20 minutes of sun exposure daily when your shadow is shorter than your height, exposing large areas of skin without sunscreen to get ample Vitamin D, being mindful of skin tone and age.
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0:11
good morning and welcome to another
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edition of today's nutrition where we
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look at what is hot in the news what's
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new in research or anything that can
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help us lose weight feel great or live
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longer better today is going to be about
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living longer better by preventing
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osteoporosis you know I keep thinking
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back to that little h in Italy where 15%
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of the population is over 100 years old
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they don't have cataracts no broken
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bones no heart disease or any of those
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conditions we consider a normal part of
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aging and oh yes they have incredible
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circulation you know as much as I dig
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into research I know I can prove
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anything with research it just depends a
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lot on who's funding it what they choose
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to reveal
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that so my advice is always look at
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cultures that have had Superior health
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do what they do while science figures
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out why it's so good so the diet of this
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little Hamlet acari Italy lives and eats
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a diet high in vegetables Seafood
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heaping servings of olive oil and then
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Rosemary Rosemary Rosemary an herb
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that's been used for everything from
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hair growth to memory and it's got lots
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of antioxidants in it could it be that
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Rosemary the olive oil and the
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vegetables that are so high in
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anti-inflammatory compounds
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phytonutrients that protect their health
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could it be that why they don't have
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broken bones no signs of
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osteoporosis you even look at the
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pictures of the people and they're not
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all bent over due to bone loss in their
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spine and they're active yeah but basic
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basically just walking in household
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chores and yeah they live independently
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and a little side note they have an
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active love life as well by all accounts
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they're practically
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ageless so while we're teasing out all
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the research keep acaria in mind some of
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this information is also from a seminar
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with Dr Josh X so signs and symptoms of
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osteoporosis
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you know early there's no signs you know
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it could just be you get a fracture but
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if symptoms do appear some of the
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earlier ones could include bleeding gums
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a weakened grip strength that's why I do
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the hand grip strength on all my new
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weight loss for Life clients also could
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be brittle or weak fingernails could be
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reduced height you know you're shrinking
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or it could be pain in your neck or
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back risks you know your your risk goes
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up if you have thyroid problems or on
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steroids being female being Caucasian or
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Asian we've got smaller bones having a
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family history of osteoporosis poor
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nutrition little exercise toxin exposure
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like
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smoking low body weight because you know
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heavier people are doing weight training
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just walking around so a small frame
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just getting older they consider a risk
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factor not necessarily but could be a
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risk Factor hormonal changes
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osteoporosis is you know when you get
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women get older estrogen Falls that's
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going to be a risk factor um history of
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lots of different medical conditions you
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know there's just lots of things uh lot
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of medications put you at risk if you're
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on proton proton prum pump inhibitors
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for your stomach acid that's a big risk
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factor serotonin reuptake Inhibitors
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aromatase Inhibitors fertility drugs uh
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anti- seisure meds you know or vitamin D
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levels low ones high amounts of
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emotional stress and depression because
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we know that's
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inflammatory and nutritional
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deficiencies so current recommendations
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for maintaining good strong
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bones first thing is to keep your
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hormones healthy we build bone mass till
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we're about
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22 and then maintain it pretty much if
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we're lucky until menopause when then
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you can just about count on losing 10%
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bam and if a woman goes through
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menopause early either surgical or
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natural she is an increased risk of bone
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loss as a side note we're even finding
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that out in dogs we always recommended
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spaying the females as early as possible
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now we know that they're at greater risk
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for hip dysplasia and back problems and
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arthritis and you know so much more
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likely in the bigger breeds so hormones
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protect the bones and there's been a big
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push for the bioidentical hormones to
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help women of all ages and and while I'm
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watching it I'm super cautious while all
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the research is being done it just
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doesn't make sense to me to put jet fuel
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in a 56 Chevy I don't want to blow the
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engine right maybe my analogy won't hold
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up but I'm going to wait for all the
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research and see however PL
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heck yeah women have been using herbs to
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boost hormone balance since the
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beginning as far as I know bone health
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vaginal dryness cognitive function
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muscle mass mood boosting heart health
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night Swiss hot flashes I love donqui
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black kohos red clover and the
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phytoestrogens I use them and enjoy the
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benefits my favorite is phytoestrogen
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and it contains a broad spectrum of
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plant estrogen
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super
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super um non I mean they're just not
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very strong at all they're they're
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really very minimally effective but they
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turn on what needs to be turned on with
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the cells so you know I like plants
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women of acaria don't take hormones and
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they're doing just fine remember no
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broken
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bones so sex hormones have positive
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effect on Bones estrogen stimulates bone
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building cells those Osteo blasts and
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inhibit osteoclast the cells that break
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down the bone so by getting
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phytoestrogens in the plants all of our
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vegetables everything we're eating
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theoretically are boosting the bones
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density so we've got to have all the
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ingredients to build bones to it's not
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just calcium and D bone matrix is made
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out of collagen mixed with calcium
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phosphorus zinc Boron manganese
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magnesium k2d micro microcrystalline
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hypoxia appetite or MC HC and other
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minerals this is one of the reasons I
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love bone maximizer it has the protein
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matrix as well doesn't help everybody
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but there isn't a month goes by that I
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don't have a woman tell me that either
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her dexa scan is now normal or greatly
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improved so in addition to Bone
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maximizer I like collagen I think it's a
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good idea tons of research on the
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collagen peptides boosting tissue
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throughout the body the gut the hair the
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skin the blood vessels the heart the
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joints medical research says collagen
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plays an important part in bone mass
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collagen supplementation may help
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improve bone mass density and slow
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osteoporosis that's right out of a
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journal I like our Nature's Plus
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collagen because it has all 10 peptides
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and since one and three are good for
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this part of the body and two is good
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for that part of the body and the
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cartilage I basically want to cover all
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the targets when I put a scoop in my
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morning Joe every day okay so now the
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diet you know it just plays a critical
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it's a foundation of your health so
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you've got to make sure you've got
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enough of the protein all of the
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minerals and vitamins especially the
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ones that are in the bone maximizer a
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lot of people don't get that so when we
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talk about an osteop osis diet it's the
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same diet that we're always focused on
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you know and in my weight loss for Life
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program now I'm even measuring
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alkalinity because that's a real
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important element when it comes to
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health you know as it turns out the best
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type of diet for bone health is an
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alkaline diet alkaline diets are high in
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vegetables that help the just the
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production of growth hormones and all
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your absorption of nutrients and they're
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very protective of the bones as you age
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so alkaline diet that's a lot of
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vegetables you know that um you know you
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could even do some raw cultured Dairy
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that's really good uh foods high in
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calcium are going to be like your green
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vegetables broccoli okra kale foods high
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in manganese macadamia nuts beans
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legumes hazelnuts oats Rye buckwheat
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wild CAU fish you know osteoporosis May
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really just be related to chronic
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inflammation and those omega-3 fatty
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acids fight
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inflammation think smash when it comes
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to wild cot fish salmon mackerel an
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chovies sardines and
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hering so sea vegetables we no longer
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call them seaweed they're sea vegetables
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so have to be uh have to be corre in how
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we're framing these so these vegetables
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are really high in minerals that you
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don't get everywhere plus they provide
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antioxidants so all sorts of I mean you
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can do chlorella spirina or in food you
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can do KOMO um Nori different alies and
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lots of green vegetables now we
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also need to kind of make sure we're
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getting enough protein
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people as we get older we don't get
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enough protein and that impairs bone
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health high protein diet is going to be
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a little more acid so we've got to make
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sure that we're balancing the alkalinity
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with the acid so that's why I have
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everybody do a a saliva test strip of
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their pH kind of fun to see how we can
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kind of tweak that how you know stress
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makes it more acid and you know when you
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add a little lemon juice you can get a
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little more alkaline so some foods that
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you should stay away from that will
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worsen bone
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loss uh too much alcohol that will leech
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it uh sweeten beverages sugar of course
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it's just going to leech all that and
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increase
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inflammation um processed Meats not good
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caffeine excess caffeine is going to
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also pull out your bone calcium because
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it's a little acid so you need to make
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it more alkaline and avoiding toxins
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which worsens any health condition and
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now we must make sure we exercise
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weightbearing exercise all of my weight
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loss for clients weight loss for Life
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clients now get resistance bans along
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with the training plan to follow because
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eating right isn't the only thing you
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need to do exercise you got to have that
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if if someone is in bed bed RDM for a
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long period of time oh my gosh their
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bones weaken so fast sort of their
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muscles but bones also so we need to be
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doing weightbearing exercise especially
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if you're lighter or losing weight and
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so weightbearing is basically when
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you're standing and pushing against the
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ground so climbing stairs walking uh
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resistance training you can use that
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with your body weight so that could be
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yoga um it could be resistance bands I
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love that dumbbells you can do uh kettle
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bells whatever you like but I I really
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like the resistance bands is they don't
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take up any space at all and you can
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just keep increasing the uh resistance
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with them as you go so they really help
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because your muscles pull and push
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against the bones and there's kind of
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this they've measured it and there's
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this peo electric force that happens
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when you pull against your bone and this
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just like tells the body to build new
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bone tissue which strengthens your bones
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so that isn't the only thing I mean it's
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it's good for your heart good for all
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sorts of things but you know I exercise
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is essential there are a few essential
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oils I don't know any studies that have
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been done on them but they may help in
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bone repair so we've got Ginger and
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orange and sage and rosemary again gosh
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it just keeps coming up and time
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Rosemary and time by the way are
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two herbs that have been shown to
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rebuild Ace receptors from the covid
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virus that it breaks down the ace
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receptors ace2 receptors so you know
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just a little side note there so you
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would apply these essential oils on the
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area affected you know other ones that
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might be helpful Wintergreen Cyprus um
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so just food for thought there sunshine
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you know aim for about 20 minutes of
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sunlight exposure when and your Shadow
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is shorter than your height that is a
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good way to make sure you're getting the
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ample amount without getting too much
14:09
need to expose large areas of your skin
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without sunscreen and the darker the
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skin tone the more sunlight you need the
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older we are the more sunlight we need
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so you've got to protect your skin you
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know you don't want to get it um
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sunburned ever but um Too much exposure
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is also going to be a little aging so
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you know just make sure that you're
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touching getting a little bit all over
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and not too much um because that's going
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to get your vitamin D and make you feel
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better so bone health get strong that's
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that is the thing today I mean it's it's
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the diet it's the exercise and I like
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being alkaline so thanks for listening
14:52
to another addition of today's nutrition
14:55
I hope it helps you or someone you love
14:57
as always again you can listen to this
14:59
or other shows on my website Deb for.com
15:03
on YouTube or any place you listen to
15:06
podcasts have a great day and be strong
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Osteoporosis
Deb Ford DCN RDN
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Jul 24, 2024
15:10
The key to maintaining good strong bones is to keep your hormones healthy. We build our bone mass until we are about 22 and maintain until menopause and then you can count on losing 10%. Bam. If a women goes through menopause early, either surgically or naturally, she is at increased risk of increased bone loss. Learn the simple things to protect against bone loss.