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Episode 64: Osteoporosis - What the Heck You Should Eat
Stronger Bones Lifestyle Podcast: Take Control of Your Bone Health
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[1:41] Am I building bone or dissolving bone?
[2:53] Ten essential vitamins and minerals to build strong bones
[3:51] Dairy is a bone dissolving food
[5:02] How much calcium do you need?
[5:57] Vitamin D
[7:32] Vitamin K
[9:08] Vitamin C
[9:31] How much do you need of vitamin D, K and C?
[10:26] Vitamin B9/Folate
[10:41] Magnesium
[11:19] Fiber
[11:26] Boron
[12:15] Zinc
[12:27] Copper
[13:04] Manganese
[13:25] Protein
[14:35 Healthy gut
[16:03] Bone dissolving foods
Key Foods and Nutrients to Combat Osteoporosis: Your Essential Guide
Welcome back to the Stronger Bones Lifestyle Podcast. In today’s solo episode I take a deep dive into a topic many women find confusing and challenging: what to eat if you have osteoporosis.
Join me in this episode as I share with you the ten essential nutrients your body needs to build strong, good-quality bones and what foods can help you gain these as well as what to avoid. I also touch on the complexities and confusion surrounding diet choices for stronger bones.
This episode is packed with vital information aimed at empowering you to make food choices that support bone health as you age. I hope you will listen today to gain a clear, actionable roadmap on what you should be eating if you are dealing with osteoporosis or looking to build stronger bones.
"The overriding thing here for me is that you have to have a healthy gut for healthy bones. [14:35]
"You need a healthy gut to manage oxalates and most people can manage oxalates." [15:19]
"The main way that we heal our gut is to eat fiber." [16:33]
"Bring the awareness of ‘will this build my bones or contribute to the dissolving of my bones?” and let those thoughts be what helps to guide your choices on what you're going to eat everyday." [17:15]
Listen to more episodes on Bone Health and Osteoporosis
Frequently Asked Questions (FAQs)
The most important factor in an osteoporosis diet is whether the foods you are eating support bone building or contribute to bone dissolving. Always choose foods that will help build strong, healthy bones and support overall gut health.
Dairy is considered a bone-dissolving food because it is highly inflammatory. It often contains antibiotics, and if the cows are not fed clean grass but grain or grass treated with pesticides, these toxins can transfer to the milk. Inflammation is a root cause of bone loss.
Plant-based foods that are high in calcium include nuts, fruits, vegetables, rice, and seeds. Dark leafy greens are particularly good sources of calcium.
Vitamin D is important for bone health because it helps with the absorption of calcium. The best way to obtain Vitamin D is through sun exposure, but it can also be found in foods like oily fish, liver, eggs, and meat. For plant-based sources, mushrooms exposed to sunlight contain Vitamin D.