The importance of bone health.
We all know that bone health is
important for various reasons
now.
But it really protects our
vital organs from injury.
You know, it supports us,
and allows us to move,
and do what we would like.
But it's also really
our storage system.
So it really stores minerals
like calcium and phosphorus
that really are released
when we need them
when blood levels drop.
So peak bone mass age
again, just as a reminder,
it's really about up to
the age of 30 in women,
and really about 75%
to 85% of our skeleton
is built during adolescence.
And then we lose
calcium as adults.
So another reason to
look forward to being 30.
We do need sufficient bone
nutrients like calcium, vitamin
D, and really to build the best
strongest bone, but really also
to maintain that bone.
So keeping bones healthy--
there's a whole slew of things
here--
healthy food choices,
well-balanced diet is seemingly
very easy to say that--
eating foods rich in
calcium and vitamin D,
your vitamin and mineral
supplementation if and when
needed, exercise,
physical activity,
and good health and habits.
So the nutrition part
is really, part of it
is trying to hit
all the food groups,
making sure you get all of these
crucial nutrients from food.
That's what food
gave us years ago.
As hydration, it gives us fiber,
gives us vitamins and minerals
that we might not be
getting anywhere else.
Really, your good
nutrition is also
going to help
maintain and support
a good healthy weight and your
soft tissue, which is really
protecting your bones.
It's really not useful to
focus on just a few nutrients.
One of the things
I think whenever
I'm talking about any
topic, people always
say what is the best diet for--
and you can fill in the blank.
So it could be arthritis.
It could be osteoporosis.
And really one of
the main things
is always general
good nutrition.
And so this is sort of if
anyone's ever seen this,
I don't know if you have
years ago, a lot of people
might remember the
food guide pyramid.
And then it was
replaced with something
that looked like a crazy pie
chart, which every health care
professional kind
of rioted about.
And then they
switched it to this.
This is more user friendly.
It is definitely ideal and not
necessarily super realistic.
But what it does show
is, one, eating color.
Two, trying to get all the
food groups as much as possible
every time you eat.
And I'm not going to
necessarily say meals,
because if you're more
of a grazer, fine.
So bone healthy
foods, simply, it's
sort of dairy, canned fish
with bones, fatty fish.
Those are unfortunately
the three kind
of major food groups.
And if you unfortunately don't
eat them if you're vegan,
then you have to
figure out other ways.
So a lot of this--
I don't want anyone to walk
away from this thinking
that I am a dairy
pusher, but I am here
to give you information
based on where the richest
sources of these nutrients are.
And then you can
take it from there.
So your bone healthy
foods, I mean,
this is sort of just
kind of more in detail
sort of your dark green leafs.
There's a lot of color
here, your fruit,
you know, potatoes,
tomatoes, bananas--
you know, everything here
has specific nutrients,
your calcium, your sort of
minerals, and so food first.
It is the preferred,
again, source
of nutrients for the body.
And it's vitamins and minerals.
And typically it does help
with dietary patterns.
So if people are
typically eating
a lot of fruits and vegetables,
and they have some dairy,
and they have some beans,
and low fat protein foods,
then typically they're
usually in a good place.
And nutrient density just means
that foods that you were eating
are pretty nutritious
on a regular basis.
So the overall
message regarding food
is really variety in moderation.
You know, trying to
vary your daily intake.
Most of us are creatures
of habit, and we usually,
if you think about
yourself, most people
tend to have about four to five
different meals from a lunch
perspective and a
dinner perspective.
And even if you're
going out to dinner
or going to certain
restaurants, you
tend to go for a specific meal.
Most people haven't gone and
tried everything on the menu.
So you really want
to try to work
on varying your
intake as possible
and trying to hit all the
food groups if you can,
and really having calcium rich
foods as they are available
and as you can fit
them into your diet.
It's always diet, diet, diet.
That's how we promote
any nutrient first.
And if you are unable to, then
you would fill in the gaps
with supplements as needed.
