Is Calcium Ineffective for Improving Bone Strength And Density

Bones are dynamic and continue to rebuild themselves, even as we age. Bone remodeling is supported by a healthy diet and by regular physical activity. Join Vicky Newman, MS, RDN to learn more about dietary choices that help calcium stay in our bones and out of our blood vessels to support both bone strength and arterial flexibility. Adequate calcium, vitamin D, vitamin K, and several trace minerals are all important, as is enough protein and alkaline minerals like magnesium. Our food, supplement, and activity choices help protect bone strength and structural flexibility to help prevent injury and speed healing. [10/2019] [Show ID: 35100].
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Ursula Ridens, a registered dietitian with Sharp HealthCare in San Diego, shares tips for boosting your bone health with calcium-rich foods..
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On this episode of Healthytarian Living, host Evita Ochel (http://www.evitaochel.com) features special guest Dr. Pamela Popper (http://drpampopper.com/) to talk about the calcium, diet and bone health connection..
Dr. Pam Popper is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director of The Wellness Forum. She serves on physician’s Committees for Responsible Medicine, and is an educator at eCornell, for certification courses on plant-based nutrition. She has been widely featured in numerous events, print and media, including the highly acclaimed documentary, Forks Over Knives. And Dr. Pam is the author of “Food Over Medicine: The Conversation That Could Save Your Life.”.
General topics covered in the video include:
1. The calcium, dairy and bone health connection. (1:30).
the diseases dairy is linked to.
the dairy-osteoporosis link.
2. Examining whether a plant-based/dairy-free diet poses a risk for a lack of calcium in the diet. (4:13).
the problem with calcium dietary guidelines.
3. An explanation of how bone health works with respect to calcium. (6:17).
understanding human bone regeneration.
the imbalances and risks of loading up on calcium supplements.
4. Most destructive habits to bone health. (10:51).
dietary patterns.
pharmaceutical drugs.
5. How to address having rich sources of plant foods in the diet. (13:40).
making eating simple.
6. How to address calcium supplements. (16:25).
isolated versus whole food nutrients.
the importance of fixing the root of the problem.
7. How to address bone testing and bone health diagnosis. (19:07).
the ‘artificial’ rise of osteoporosis/osteopenia.
translating the DXA scan bone density test results.
8. General tips and guidelines for being a health-conscious, smart consumer, based on the “Food over Medicine” book. (23:36).
9. Further resources. (26:44).
www.wellnessforum.com.
Wellness Forum Institute

Low bone density can cause problems as we get older. It’s not just a problem for older people, though. Even young athletes can have osteopenia, or yes, osteoporosis with overtraining, poor nutrient or caloric intake or hormonal imbalance. In this video, I suggest some ideas to increase bone density..
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WEIGHT-BEARING EXERCISE.
Exercise is a key step to keep your bones healthy. Try to get regular weight-bearing exercise. Try walking, running, walking, jumping rope or other exercise on your feet..
CALCIUM.
Calcium plays a key role in bone density. Make sure you get adequate calcium. Many foods are good sources of calcium, including milk, cheese, yogurt, spinach, and other green vegetables..
VITAMIN D.
Vitamin D also plays an important role in bone health. A large percentage of the population had insufficient levels of vitamin D. A healthy, balanced diet, vitamin D supplements and sun exposure can help you get enough vitamin D. Also, consider cutting back on alcohol. A little bit is probably ok for bone density, but avoid drinking too much..
CAFFEINE.
Generally, coffee is felt to be safe in moderation. Too much of it, though, can interfere with the body’s ability to absorb calcium. Try to drink less coffee..
Talk to your doctor if you have concerns about low bone density. Even consider getting tested for osteoporosis.

In this video we discuss 4 ways you can improve and maintain the health of your bones..
Transcript/notes.
How to improve bone health..
Bones are living tissue that respond to their environment. They have nerves, blood vessels and marrow, which are important for the production of blood cells. Bones are always tearing down and rebuilding themselves. So, how can you improve bone health?
1. If more physical demands are placed on a bone, it will become thicker and stronger, and if less and less physical demand is placed on a bone, it will lose bone mass and become weaker. So, bones last longer if you stress them. Weight bearing exercises such as resistance training are beneficial, as are activities such as walking, and jogging, as well as sports like tennis and basketball where you are moving in multiple directions..
2. Get plenty of calcium in your diet. Bones are constantly being remodeled, that is new bone is being formed and old bone reabsorbed. Calcium is an important part of this process. Calcium is also important in muscle contraction and in clotting of blood. Bones act as a storage container for calcium, so when you don’t consume enough calcium from food, it can be taken from bones to increase the amount in the bloodstream..
And when you consume more calcium than your body needs, it can be deposited into the bones for later use. So, calcium intake is important. The recommended daily amount of calcium is 1000 milligrams per day. Food sources of calcium include cow’s milk products, small fish with bones such as salmon, kale, broccoli, edamame, oranges, tofu, almonds, green leafy vegetables, and legumes..
3. Get enough vitamin D in your diet. Vitamin d is important to bone health because it helps with the absorption of calcium. The recommended amount of vitamin d is 600IU per day. Vitamin D can be produced naturally from sunlight exposure as the UV rays induce the body to manufacture Vitamin D from cholesterol. Foods rich in vitamin D include salmon, tuna, mushrooms, almond milk, soy milk, orange juice, many cereals and oatmeal, and dairy products..
4. Maintain a healthy weight. Being overweight puts more stress on bones when performing everyday movements, which over time can lead to bones breaking down and fracturing. Being underweight can be harmful as well. Most people that are underweight have a much lower bone density, making bones more fragile and increasing the chances of fractures..
And that be the 4 major ways to improve and maintain bone health.

Women’s Wellness Dr. Robert Wermers talks about bone density.

It’s a common diagnosis, but health experts say osteoporosis can be prevented. “People do believe that it’s related to age so as I’m getting older I’m just naturally going to get these things, that’s a myth,” said Dr. Salvatore Lacagnina, Wellness Center medical director..
In fact, health experts say osteoporosis can be prevented. “Osteoporosis is not a guaranteed illness that will occur, and it’s never too early to start thinking about reducing your risk of osteoporosis,” said Stacy Zell, a dietitian with Lee Health..
Incorporating foods high in calcium, vitamin D, and vitamin C at a young age can help lower your risk for osteoporosis. Foods like almonds, salmon, oranges, and broccoli. “The way that we eat and the lifestyle we live, even as young as childhood, can impact the health of our bones when we’re adults,” said Zell..
Milk isn’t the only thing that will help your bones. Health experts say a healthy diet with fruits and green leafy vegetables can delay the progression of bone loss and improve bone density. “There are so many other micronutrients that are important, manganese, boron, potassium, all of those micronutrients are important, and you can get those in fruits and vegetable,” said Zell..
Daily exercises like walking and weightlifting can improve and reverse osteoporosis. “It’s absolutely reversible. Even if you have osteoporosis you can make it better with nutrition and exercise, said Dr. Lacagnina..
Limiting things like soda, incorporating a healthy diet and keeping an active lifestyle can help prevent osteoporosis..
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