Nutrition for Bone Health Overview

Nutrition for Bone Health Overview


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.

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