YouTube Transcript:
#167 Can you prevent osteoporosis with a diet?
Skip watching entire videos - get the full transcript, search for keywords, and copy with one click.
Share:
Video Transcript
Today we're going to talk about bone health and nutrition, specifically for
those dealing with osteoporosis. Osteoporosis is a condition where
our bones become weak and brittle, making them more prone to fractures. But fear not,
because your diet can play a crucial role in maintaining and even improving your bone health.
So, let's talk about diet and osteoporosis today.
Before we get into the specifics of nutrition, let's briefly discuss why bone health is so vital.
Our bones are like the foundation of a building, providing support and structure for our bodies.
They also store essential minerals like calcium and phosphorus.
When our bones become fragile due to conditions like osteoporosis, it can lead to fractures and a reduced quality of life.
Now, let's talk about the key nutrients that can help maintain strong bones.
You may download the FREE handout on my website. Just to go www.doctorandreafurlan.com/osteoporosis
To remember the 4 key nutrients that can help maintain strong bones remember these letters:
C D M and K. These letters stand for Calcium, Vitamin D, Magnesium and Vitamin K.
Calcium is essential for building and maintaining strong bones. Vitamin D is
crucial for calcium absorption. Without enough vitamin D, your body can't effectively use the
calcium you consume. Magnesium is another mineral that's essential for bone health.
It helps regulate calcium levels in the body. Vitamin K plays a role in bone mineralization.
Remember, it's essential to consult with your healthcare provider or a registered
dietitian before making significant changes to your diet, especially if you have a medical
condition like osteoporosis. Let’s talk about Calcium:
Calcium is perhaps the most well-known nutrient for bone health. It's essential for building and
maintaining strong bones. Dairy products like milk, yogurt, and cheese are excellent sources
of calcium. However, if you're lactose intolerant or follow a plant-based diet,
you can get your calcium from fortified plant milks, leafy greens like kale and
collard greens, and fortified cereals. Incorporate plenty of calcium-rich foods
into your diet. Aim for at least three servings a day to meet the daily calcium requirements.
For adults over the age of 60, the recommended intake of calcium is around 1,200 mg per day.
Let's take a closer look at some calcium-rich foods and their approximate calcium content in
milligrams per serving: Low-fat yogurt 300 mg
Skim milk 300 mg Fortified almond milk 300 mg
Collard greens 268 mg Tofu 434 mg
Canned salmon (with bones) 232 mg Chia seeds 177 mg
Almonds 76 mg And many more.
Please remember that this video is not intended to provide you medical advice.
It is for educational purpose only. If there is an emergency please call an ambulance or go to
the nearest emergency department. Now, let’s talk about Vitamin D
You can get vitamin D from sunlight exposure, fatty fish like salmon and mackerel,
and fortified foods like cereals and orange juice. If you're not getting enough sun or vitamin D from
your diet, supplements may be necessary. A daily intake of 600-800 International
Units is generally recommended for adults. Watch my other video about Vitamin D here.
Magnesium The recommended daily intake of
magnesium depends on the age and gender. Adults need more than children
Males need more than women. During pregnancy and laction the
woman needs more Magnesium For adults,
a reasonable intake is around 400 mg per day. Here is a list of some food sources of magnesium:
1 ounce of almonds contain 80 mg of magnesium ½ cup of boiled spinach contains 80
mg of magnesium ¼ cup of roasted
peanuts contain 60 mg of magnesium ½ cup of cooked black beans contain
60 mg of magnesium. There are many other
excellent sources of Magnesium. But remember only 40% of the
dietary magnesium is absorbed by the body. Watch my other video about Magnesium here.
Vitamin K You can find this very important Vitamin
in slafy greens, broccoli, and Brussels sprouts I also have another video that I explain why
Vitamin K is important to our bones. Don’t worry if you don’t remember all
these details. All you have to do is to maintain a well-balanced diet rich in fruits, vegetables,
whole grains, lean proteins, and healthy fats. This provides a variety of nutrients important
for overall health, including bone health. Just as important as what to include in your
diet are the foods to limit. Avoid Excess Sodium:
High-sodium diets can lead to calcium loss in the urine. So, try to limit your intake
of processed and salty foods. Avoid Caffeine and Alcohol:
Both caffeine and alcohol can interfere with calcium
absorption and should be consumed in moderation. Now, I could not end this video without mentioning
exercises. If you have a sedentary lifestyle, then the Calcium, Vitamin D, Magneium and Vitamin
K will not reach their full potential. You do need to move these bones to make them stronger.
Watch my other video of exercises for osteoporosis.
And I also have another video about how to prevent falls in seniors. Watch it here.
In conclusion, maintaining strong bones is crucial for overall well-being, especially if you have
osteoporosis. A balanced diet rich in calcium, vitamin D, magnesium, and vitamin K, along with
other bone-healthy habits like regular exercise, can help you manage this condition effectively.
That's all for today's video! I hope you found this information
on bone health and nutrition helpful. If you enjoyed this video, don't forget
to like, share, and subscribe for more health-related content.
Until next time, take care of your bones and stay healthy!
Click on any text or timestamp to jump to that moment in the video
Share:
Most transcripts ready in under 5 seconds
One-Click Copy125+ LanguagesSearch ContentJump to Timestamps
Paste YouTube URL
Enter any YouTube video link to get the full transcript
Transcript Extraction Form
Most transcripts ready in under 5 seconds
Get Our Chrome Extension
Get transcripts instantly without leaving YouTube. Install our Chrome extension for one-click access to any video's transcript directly on the watch page.
Works with YouTube, Coursera, Udemy and more educational platforms
Get Instant Transcripts: Just Edit the Domain in Your Address Bar!
YouTube
←
→
↻
https://www.youtube.com/watch?v=UF8uR6Z6KLc
YoutubeToText
←
→
↻
https://youtubetotext.net/watch?v=UF8uR6Z6KLc