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Bone Health: How to Feed Your Skeleton | Julia Zumpano, RD
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hey there and welcome to another Health
Essentials podcast I'm John Horton your
host bones give our body structure and
those pieces parts are incredibly strong
in fact ounce for ounce bone is stronger
than steel don't be fooled by that tough
sounding truth bones need our help to
stay sturdy what you eat can affect your
bone health and prevent or limit the
development of
osteoporosis so what food should be on
your plate to boost your bones that's
what we are going to find out today from
registered dietitian and podcast regular
Julia Zano she is one of the many
experts at Cleveland Clinic who pop into
our weekly show to help us make
healthier decisions now let's see what
we can do to keep our bones as strong as
we need them to [Music]
be welcome back to the podcast Julia I
always know we're in for a great chat
when you stop by thank you so much for
having me so bones just seem like such a
solid piece of personal Hardware uh it's
hard to believe we can damage them just
with what's on our Fork well you know we
can of course because our bones are just
like any other body part and you know we
we grow them and build them and support
them by the food that we eat and we can
damage them by the the food we eat so
certainly can can go both ways with
everything you got to be careful with
what you pick out and and what you eat I
guess has has consequences absolutely
right so since we're going to talk about
kind of setting a menu for bones uh
before we get there let's spend a little
time talking about bones in general uh
starting with the fact that they're
actually living tissue and constantly
growing and changing throughout our life
that's exactly right John and it's
fascinating that we have a little over
200 bones in our body their job is to
give our body its shape um to protect
our internal organs they help us do you
know every Movement we do every day so
bones are as you said strong heart
tissue and they're constantly growing
and they're typically self-sufficient
although at certain health conditions
such as
osteoporosis certain diseases can cause
our bones to be more brittle and break
easier well and our bones do just change
over time don't they I mean I'm I'm
getting up there a little bit and I'm
feeling like mine are is that just kind
of a real we all we all live with
absolutely yes your bone density does
decrease as you age women specifically
during menopause and after their their
because of the drop in estrogen their
bone density also decreases so something
we need to be very Mindful and our bones
are not going anywhere so we need to
take really good care of them you do
only get one set so you want to keep it
there for as long as you as long as you possibly
possibly
can so so so big picture what do our
bones need from us in order to be their
best as long as we need them many
nutrients play a role in bone health
such as calcium vitamin
K2 protein magnesium phosphorus
pottassium they all do play a role I
mean there's some bigger hitters than
others but really maximizing all your
nutrients are important so all these
nutrients I mean what do they do
specifically you mentioned a few of them
like calcium I I think we all know
that's kind of a a big does it just add
strength does it just help the bones be
what does it what does it do so calcium
supports bone growth so supports the
growth of the bone and the Integrity of
it vitamin K2 helps activate a certain
protein that binds with calcium to build
bones so that makes vitamin K essential
for bone health well now you we were
talking earlier and you had mentioned
that there was a lot of new development
stuff with with vitamin K2 and how
important it is yeah so you know Vitamin
K is something we've always known about
um and normally we've known it more in
the form of K1 but now we're finding
more about vitamin K2 and it's a central
role in the body and and specifically
with bone health it works
synergistically with vitamin D and
calcium so it's really very essential
now you had also also mentioned uh
protein as something that that's
important uh how do how does that
benefit our bones we need protein to
build um collagen and tissues and organs
and Bones it's really the building
blocks and growth of of our our entire
system so it supports bone growth and
and and health and the strength of the
bones as well it's amazing all of this
is going on inside us and we just we
have no idea it's happening yeah it's
completely fascinating how much is going
on we have a lot of influence on it
though by what we eat so that's that's
really such a blessing to have as as
really being able to kind of take
ownership and control of steering your
health one way or another well and you
had mentioned the food and that's what
we're going to get into next here um
because you know we kind of talked about
the nutrients a little bit but I I know
when I'm at the grocery store um I don't
see vitamin d and vitamin K2 um on those
helpful little signs above the aisles so
uh so so let's let Let's help us get a
get a shopping list together um I you
want to start with with vitamin D that
you mentioned as being so important sure
vitamin D is abundantly found in fish so
more of those fattier cold water fish
such as salmon trout Herring sardines
tuna so that's one of the best sources
it's also found in some dairy products
and dairy Alternatives because it's
fortified um dark chocolate even has
some vitamin D I like the idea of that
so anything that calls for more dark
chocolate in my diet I I think I I can
get behind now the the darker the better
with that so you want to go higher
percentage of cocoa to maximize that now
you had said too that vitamin K too is
kind of really linked with vitamin D
yeah so vitamin K2 is just important
they work
synergistically so they work well
together um K2 is found in natto which
is fermented soybeans it's found in guda
cheese and blue cheese and also an egg
yolks so some foods we may eat more than
others but a lot of those Foods we're
not eating on a regular daily basis so
you know you may want to talk to your
healthc care provider if you need a
vitamin K2 supplement that could be
something you discuss in the future
based on kind of your bone health
outcomes all right now what about moving
through some of um uh calcium uh which I
feel like we all kind of know the good
spots to get those but that we may miss
some too sure so we know that calcium's
found in Dairy and then um non-dairy
fortified foods like orange juice milk
Alternatives tofu some grains and
almonds same with the bones those are
all sources of calcium now what if
you're lactose intolerant because if if
if Dairy is one of the things that you
should really be hitting um that could
become an issue uh there substitutes you
can have in there so you know probably
one of the best substitutes to kind of
match the amount You' get in Dairy would
be a dairy alternative so it would be a
nut or oat milk or um any of those milk
altern is rice most of them are
fortified with calcium you always want
to check and be sure they're fortified
with calcium and vitamin D possible but
that's probably the best um alternative
when it comes to the amount of calcium
you gain you can get it from greens and
tofu so those are other ways some orange
juices can be calcium fortified as well
you had mentioned protein too and I
always feel like when you hear that you
think meat or maybe I just think meat
because I I like my grill too much um
how do you balance out getting the you
know the the protein you need for your
bone health with not getting too much in
and uh you start worrying about those
other issues sure so you know meat is a
source of protein of course but there
are so many other sources of protein we
just spoke on vitamin D and which foods
are high there I mean fish is a
phenomenal source of protein as well as
the vitamin D so you're kind of gaining
both benefits there um third benefit to
fish is that it's high in omega-3 fatty
acids specifically the fish that we
talked about that are high in vitamin D
those fatty oilier fish can provide
omega-3 which we know helps with
inflammation so we have fish as a source
of protein and then you know we're
talking about bones and calcium and
dairy products are a great source of
protein and calcium and vitamin D so
things like Greek yogurt like a lowfat
Greek yogurt or cottage cheese those are
great sources of protein and if you want
to hit the red meat is that still is
that still okay yeah occasionally yeah
you can still have some red meat you
know we know that varying your protein
is ideal so red meat a couple times a
week once or twice a week is absolutely
fine just don't make it one of those two
pound Burgers right exactly exactly and
you know if if you want to try to do a
meatless and a dairyfree meal tofu is
another great choice for protein
and and calcium and in some cases it's
also fortified with vitamin D there were
three other uh nutrients that that you
had mentioned uh when we talked earlier
and that was phosphorus magnesium and
potassium are are those just things that
you find in in a bunch of different
foods or are there some specific things
we should be grabbing to to make sure we
get that in sure so each of them have
specific foods but in general you know
you're really going to gain those from
things like nuts and Seed SS fruits and
veggies magnesium specifically nuts and
seeds are um a great source of magnesium
legumes Dairy can also provide some
magnesium phosphorus is found in meat so
meats and organ Meats seafood and dairy
again and then some seeds and then
potassium also found in some meat but
greens beans bananas blackx seeds
potatoes so a lot of crossover with
these Foods as you see you know so kind
of the theme Here is that we can eat a
lot of fat fat fatty oily fish a lot of
low-fat dairy products a lot of nuts and
seeds and beans and greens and we going
to pretty much hit most of these
nutrients um you know and a little egg
yolk here and there for uh for the
Vitamin K you know everything you just
said reminds me of of the the wisdom you
gave us in in a previous podcast which
is to shop the perimeter of the store
which is where it sounds like all of
these products are absolutely that is
100% accurate and I would definitely
still advise that and especially in this
case oh see this is I listen to you when
you talk Julia and it's making me a
healthier person so I I appreciate all
your advice um so we're talking about
eating the right food but I know there's
also you need to avoid the wrong food so
is there some particular things you
should try to stay away from if you want
to keep your bones um good sure yeah no
surprise with the things you should stay
away from because they're the same
things that we should stay away from for
General Health um but specifically
things like salt and sodium so salt and
sodium can cause the body to lose
calcium we definitely don't want that
most Americans eat way more sodium than
we need to and most of it's coming from
processed food not necessarily adding
salt to Whole Foods so that's another
category that we want to avoid it are
processed foods and again U because they
can decrease your absorption of calcium
and um you know have things like
phosphates that again compete with
calcium so that's the reason we want to
avoid those um sugars of course we all
know that sugar is not necessarily good
for us but you know to kind of take it a
step further sugar may actually cause the
the
excretion of calcium so you really want
to limit um sugars and sugar containing
beverages specifically like colas and
things that may even have caffeine in
them because caffeine has also um been
shown to decrease that absorption of
certain nutrients and calcium being one
of them wow it's amazing to me that this
calcium can just kind of be be sucked
out of your bones uh by by eating the
wrong Foods yeah
and one thing I failed to mention was
alcohol again this again can inhibit the
absorption of certain nutrients such as
calcium so just general foods and rules
that we would follow for General Health
apply strongly here is really trying to
keep you know sodium sugar caffeine and
alcohol and processed foods to a minimum
well and that's I know we've talked
about that so many times in your on this
this concept of of moderation which I
feel like is where a lot of people get
into trouble with their diet right so
moderation is key and if if there's
certain anything of those you know five
things I've listed that if you do don't
can't moderate it's okay not to have it
all actually if you have the
self-control they're not giving you any
nutrition or benefits so sugar isn't
processed foods isn't alcohol caffeine
none of those are necessarily providing
you strong benefit now certain
ingredients or nutrients that have
caffeine like green tea and coffee
they've been shown to have some some
health benefits but this is talking
about excessively CA caffeinated
beverages or specifically things like
sodas that have caffeine and sugar and
phosphates so they're all NE very
negative for bone health so instead of
having a pot of coffee just make sure
you limit it to a cup or two right
exactly exactly now you've kind of given
us a game plan uh and to help our bones
but if somebody has has not really been
following sort of plan for a while um
can you reverse any bone mass losses by
changing your habits it's at some point
later sure so we know that bone M bone
mass can be improved and the rate of
bone loss can be slowed so there's
certainly impacts you can make even if
you're a little later in the game if
you're dealing with osteoporosis it's
sounds like if you make some of these
changes um it's not going to it's not
going to turn you into a teenager again
uh with your bone strength but it's
going to prevent you from from sliding
back and having maybe additional
problems absolutely one thing I failed
to mention was that strength training
can really help support bone health so
it's never too late to start some light
resistance training and really you know
the heavier you go you put some of that
pressure on those bones that can really
help support them and and help build
those bones too well that seems to get
to the point where whenever we talk it's
never just one thing you do that that
fixes or helps anything it's kind of a
combination of everything going on in
your life absolutely it's a whole
systems approach I mean our body is so
vast and complex that one thing is not
necessarily going to to treat and cure
the problem so there's they're all all
the parts of our bodies and all the
nutrients are really intertwined and
interrelated and they work together so
it's very important to remember that so
it's really the whole picture but you
know in the end it's it's what we advise
for General good health is to eat a
Whole Foods heavy plant-based diet you
know maintain a good good source of of
protein and calcium and and move and and
get some activity and and if you can
some resistance and and strength
training in there too well this is all
information that that makes me feel good
to my bones Julia uh but before we say
goodbye uh is there anything else you'd
like to add about what we should be
eating for our bone health I think just
reinforcing the key of the variety of
nutrients and really looking at all
those different nutrients we spoke about
today and all the different food sources
and making a plan as to how you're going
to get those into your diet on a regular
daily basis so maybe even you know
setting up your grocery list where you
make sure you're kind of hitting all
these nutrients and um really you know
giving yourself the fuel and the needs
to support bone health Julia I always
when you come on you make us all think a
little bit more about what we eat and
how it affects us so thank you very much
for coming in thank you so much for having
me your bones are amazingly strong but
they need your help to stay that way
eating bone healthy food such as
calcium-rich dairy products nutrient
dened fish and even a bit of dark
chocolate can help keep your skeleton in
tiptop shape if you liked what you heard
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