Maximize Nutrition from Your Diet for Better Bone Health | Nutrition for Osteoporosis
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- Опубликовано: 2 авг 2024
- Today, I have created a special video sharing how to get the most nutrients out of the foods that we eat for better bone health. When trying to get the right nutrition for osteoporosis, it can be tricky to know how to get the most out of your diet. I this video, I'll talk about what you can do to prepare your food to get the most nutrients for your bones.
If you are curious about working with me on health and fitness coaching for bone health, you can watch a webinar at the following link.
sarahmapesco.myclickfunnels.c...
Links to my academic sources are below:
pubmed.ncbi.nlm.nih.gov/27002...
pubmed.ncbi.nlm.nih.gov/28951...
pubmed.ncbi.nlm.nih.gov/2801588/
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/29580532
pubmed.ncbi.nlm.nih.gov/15826055
pubmed.ncbi.nlm.nih.gov/32987...
pubmed.ncbi.nlm.nih.gov/22074...
Chapters:
0:00 Welcome
0:32 A comment about RUclips Live event
1:44 Oxalates and calcium absoption
9:52 Managing phytates in your diet
12:09 Getting enough protein
15:23 Conclusion
Okay, it's official: I MUST COMB THROUGH ALL OF YOUR VIDS. Your content is invaluable. I've learned so much from you. A million thanks! Biggest Gratitude
Ir means so much to me that you are finding these videos insightful and helpful ❤
Hello. Thank you!
I really appreciate your channel.
I find your videos informative and helpful without being radical, as a lot of other videos and channels which dedicate themselves to osteoporosis are. I feel sorry for all of us, who are looking for solid information and sound guidance on this topic and its holistic approach, as there is so much contradiction coming at us from so many sources. Unfortunately scientific researches don't offer much help either, because every study has a counter-study, which only perpetuates contradictions related to osteoporosis.
Would you, please, clarify the point of protein intake. Your recommendation of protein intake is what I practice, while many osteoporosis gurus (one of them was actually a guest on your channel) insist on consuming no less, than 0.8-1.6 g of protein per pound of ideal weight. Quite a discrepancy when it comes to the topic of protein intake.
There is also much disagreement among bone-health coaches on the issues of heavy bone loading (some of the approaches simply blow my mind because of how irresponsible and even dangerous they can be), exercise intensity, frequency and duration, nutrition, supplementation and so on. Practically every exercise is praised by some and condemned by others, which makes it extremely difficult to find the truth and, quite frankly, moderation.
Back to the nutrition.
You mentioned peannuts and peannut butter as an o'k product to consume, while quite a few nutritionists consider them terrible and even harmeful. So is it a good product to consume or not? Another question is about healthy fats and milk fat in particular. How much is too much, how much is needed for strong bones, which sources are better?
And would you kindly advise (or not) about creatin, which seems to be de jour favorite for some bone-health nutritionists and coaches?
Again, I thank you for your channel.
I appreciate it and you!
I am right there with you on the concept of moderation. Peanuts are not actually nuts, but are part of the pea and bean family. Peanuts have phytic acid just like other beans do. They have a lower concentration of phytic acid than many other beans though, and they have quite a few vitamins and minerals in them that are beneficial for us. I am going to share a link to an article you may find helpful about peanuts. It is a Healthline article that is linked to scientific studies. www.healthline.com/nutrition/foods/peanuts#weight-loss I generally consider them a good source because of their linking to scientific sources. I like to follow the research adn then look for trends. You are right that scientific information often appears contradictory. This is especially true in the world of nutriton... Nutrition information is ever evolving and guidleines are only considered acurate for about 5 years at a time. Nutrition is also incredibly complex because what works well for one person will not necessarily work well for someone else. Peanuts work well for some people and not others. They have nutrional value if you don't have an allergy or other reason not to consume them. Dairy is another interesting food to discuss because it has nutrional value and is beneficial for many people, but there are people who cannot tolerate dairy, have dairy allergies, or other digestive issues as a result of consuming dairy products. So, if your body tolerates dairy well then there are absolutely health benefits from regular consumption. When I talk about calcium sources from non dairy foods it is for people who are not able to consume dairy, but they still need the calcium. When a person has food challenges they can still get what they need, but it may take more effort and creativity to get where they need to be. One of my children has some life threatening food allergies and we have learned to be really creative about food at our house... So, back to dairy- here is my soap box about dairy if it works for your body- with milk specifically drinking raw milk is great if you can get it and you know that it came from healthy cows. Pasteurization became a thing because bacteria grows in milk and was making people sick. Cooking the milk became a way to prevent people from getting sick. Raw milk has enzymes in it that help make the nutrients in teh milk more easily digestable. That said, raw milk with full fat is not available everywhere. The next best choice is cream top full fat milk. The fat in milk is beneficial when in raw milk or cream top milk. When homogenization became trendy the fat in milk stopped being healthy because our bodies cannot break down the fat that has been homgenized. When I go grocery shopping, if I can purchase cream top milk, I choose that. and if I can't find cream top that has not been homogenized I choose nonfat. There are some raw cheeses that are available like parmesan reggiano that still have enzymes that aid digestion. Some dairy products have been cultured so that they contain probiotics which are beneficial for our guts on a regular basis. You can buy cultured cottage cheese and sour cream as well as yogurt. How much dairy is right for you is going to depend on the way you eat. You can keep a food diary for a few days to get a feel for how much calcium you regularly consume and then figure out from there how much dairy you should be consuming.
In looking at how much to load bones, this is another interesting thing to consider. I don't actually think the studies are really contradictory here; they just measure different things. Studies like the Liftmor study get lots of press time becuase they got such significant results in a short period of time. This is amazing and wonderful if you are a person who can lift heavy like that for a regular period of time. Not everyone can do that. It is also easy to get caught up in the fastest path to results. The thing to keep in mind is that there are other studies that show results from other forms of exercise and they are also effective, but they take longer. Other forms of exercise may be a lot more accessible for many people and I think they are just as important. In truth the best way to exercise is the way that is accessible and works in your body. Improving bone health is not a one size fits all thing. It has to be able to be adapted for individual needs. There are different ways of exercising for bone health that will all lead to positive results. I saw a study sometime in the last few months that talked about how lifting weights that are light with more repetitions is just as effective as lifting heavy for fewer repetitions. Studies are all limited in scope for what they measure. When I studied with Dr. Fishman, I found it interesting how his research only convers how a handful of yoga poses affect osteoporosis. He isn't suggesting that nutrition isn't important, not at all, but he only measured the effects of a handful of yoga poses done in a specific way. This insight into how research is done makes it easier to see why there are so many different studies showing the benefits of different exercises... each one only measures a small number of things.
There are patterns that can be seen from a variety of studies and I think it is worth paying attention when we see patterns. Weight bearing exercise is important for bones whether you use your own body weight or add addtional weight. I think this same thing can be used as a way to gauge who to listen to and trust. Do you hear radical things from a person or do you start to hear consistent things? When I start to hear consistent things and when it is backed by regular research with a fairly moderate approach then I get to a point where I trust that source. If sources are listed, I like to go have a look at the data and figure things out for myself. I hope that is helpful for you in figuring out how to sort through the overwhelming amount of information that is out there.
Creatine has benefits for building lean muscle mass which will help build bones. From food sources creatine can be found in dairy products, beef, and some fish like salmon, tuna, and cod. As a supplement it is important to not get too much because too much can lead to problems with kidneys and the liver. I have another scientifically linked Healthline article for you with information about different ways to dose creatine. I hope it is helpful ❤ www.healthline.com/nutrition/too-much-creatine#dosage
Thank you so much for all this valuable information.!!! This really helped clear up many of the questions I had.
I am so happy that this information is useful ❤
Thank you Sarah for sharing this important information greatly appreciated 🎉
Mary, I am so glad this information is helpful for you ❤
Excellent information. Could you do a video on how to get enough protein and calcium on a WFPB diet with a sample menu plan? WFBP lowers inflammation, so is important.
Yes, I can do that. It will be a few weeks though because I have some things on the schedule already ❤
I finally understand. I was having such a hard time getting my head around the fact that the calcium, in cruciferous vegetables, becomes more bioavailable with boiling when I realized that calcium (a mineral, unlike water-soluble vitamins ) is not diminished. Also, the cooking process ruptures the cells membranes making the calcium more accessible. Food Science! Can you confirm please if I'm understanding this correctly? Many thanks!!! :D
You are spot on! I really appreciate your effort to understand the nuances of the differences with foods ❤
@@sarahmapes_bonebuildersystem Thank you so very much! One more thought: I understand that lentils do not have all of the essential aminos. However, if I were to soak overnight (not sprout), would this sufficiently up the methionine & cysteine? I wish I could sprout, but don't have the lifestyle to do so. I will try to get the 2:1 ratio for grain:legumes but that is a A LOT of food. :D TQ again!
@@ahoritaHOY It is a lot of food. The other way to go about things is to make sure that you get both foods throughout the day. It doesn't have to be in one sitting.
Lentils have leucine, lysine, phenylalanin, and some tryptophan. They have small amounts of both methionine and cysteine, but the amounts are small. Soaking lentils will help to improve absorption of zinc, calcium, iron, and protein. It also reduces the amount of phytic acid and tannins. This means that it will boost the methionine & cysteine. I totally get it that sprouting is a lifestyle that is not easy to fit in. Soaking helps though and is worth doing if you remember to do it. I am guilty of forgetting to soak sometimes...
Useful.......
I am glad to hear this is useful!
Thanks so much for your detailed explaination! How do i know how well my body has been obsorbing the nutrition? Thanks again!
The best way to know if your body is properly absorbing nutrients is to have your doctor run some lab tests to find out. This could be in the form of urine or stool samples.
Great video and information! Thank you for all the research that you compiled to share! Quick question, i saw a video by Dr. Gundry that recommended purchasing almonds w/out the skins. Which do you think is a better choice for almonds, with skins or w/out? Thank you!
Some people have trouble digestig the skin of almonds and if you are one of them then it could be helpful to buy almonds without the skins on. The skins have addtional fiber for our bodies which can also be a good thing, so I would do what works best in your body on this one.
Does dry microwaving kale remove the oxalates or does it need water? I like to sprinkle it on my salads. Love your videos!!!
Pat, microwaving does appear to be a good way to reduce oxalates. Here is a link to a medical study that discusses this topic ❤ pubmed.ncbi.nlm.nih.gov/12907408/#:~:text=This%20method%20is%20applied%20to,effective%20than%20traditional%20domestic%20cooking.
Thx for your helpful tips! My question is about drinking seltzer (plan no real or fake sugar)
Drinking carbonated water is fine ❤
Thank you for this great information. I've been drinking coconut milk and I just looked on the carton and it has the calcium carbonate. I thought I was getting the whole 35% in a cup😮
I am glad this information is helpful, but I am sorry about the coconut milk! I hope you are able to find a plant based milk that works well for you ❤
Can you please help with these questions:
1. I have been putting Power Green leaves (baby spinach, baby collard mix) in my smoothie thinking i was eating healthy greens. Now i dont know if i should stop that and boil the leaves and eat differently.
2. I also put Chia seeds in smoothies, but that too seems to high is oxalates. How should it be consumed?
3. I used to soak almonds overnight, remove the peel and throw away the water before eating. Is that ok?
4. Should thecwater that lentils are soaked in be thrown away before cooking or used in cooking?
5. So greens are best eaten cooked then (not raw)?
Thank you SO much!!
Consuming raw greens is a healthy thing to do. You get vitamins like C and K1 and depending on what you are eating others as well. It is just important to understand that consuming greens in this way does not make them a good source of calcium. If you are needing to get calcium from your greens then you probably want to prepare them differently, but if you are consuming dairy and other food sources for calcium this may not be neccessary. Soaking chia seeds teh night before and then adding them into your smoothies would work well. The chia seeds will absorb some of the water and get kind of gel like. You may want to run them through a tiny strainer, but they will work wonderfully in a smoothie.
If you are working for best of the best with reducing phytates, then yes, using new water then what you cooked your lentils in does that.
What you are doing with your almonds sounds great!
There are benefits to consuming greens raw and also to cooking them. It is important to cook greens to maximize calcium and iron specifically which are often nutrients we are working to get more of with bone health.
I hope this is helpful ❤
Thank you, Sarah, I've learned so much from your videos! How important is it to soak almonds,, beans, etc, in distilled water? Is there a deficiency in tap water or can it be used too? Thank you!
Using distilled water reduces the chance of food becoming contaminated and potentially causing illness. You don't have to use distilled water. You could also boil water and then cool it and use that too. You might be fine using tap water, but it does increase the chance of contamination. I hope that helps ❤
Chewingum...........!!!!!
Thank you for this valuable information! I’m wondering about the Almond Milk I drink, primarily for the calcium. Calcium Carbonate is the third ingredient after water and almonds and the package states 600mg of calcium per cup. Am I really getting this calcium amount, or are the oxilates in the almonds preventing calcium absorption?
You are not likely getting that much calcium from each cup. There are several types of calcium suplements. The first and best is calcium hydroxyapatite. This is usually not easy to find. I am not aware of it being added to foods. That doesn't mean it doesn't happen, just that I am unaware of it. The second which is a good choice and relatively easy to find is calcium citrate. Calcium citrate is also fairly well absorbed by our bodies. The third which is generally the least expensive, but also the least well absorbed by our bodies and that is calcium carbonate. I am going to guess that since the almond milk you have been using has calcium carbonate in it, that it isn't being absorbed that well... The other thing to consider with all foods is bioavailability. There is always some amount of loss from what a food is labeled as containing and what our bodies actaully absorb from it. This is true even if you buy really expensive foods and supplements... For example, in regualr dairy, there is 30% bioavaialblity. That means that if you were to drink a glass of cow's milk you would only be getting about 30% of the calcium that is on the lable. This concept applies to all foods. Food labels are still helpful because they give you a basic ballpark of what you are getting. I would look at different almond milks at the store and see what kind of calcium they are using to fortify the milk with. I hope that is helpful ❤
When cooking greens such as kale in water is it harmful to then drink the cooking liquid?
With ale and other vegetables high in oxalates and other antinutrients it is bettr to dump the water rather than drink it. This is a great question!
Does boiling soup with spinach in it also lower the oxalates?
Yes, it will lower teh oxalates, but will not remove them and spinach has a lot more oxalates to begin with then kale. Hope that helps ❤
Potato for calcium.....!!!!!
Generally potatoes are not a great source of calcium unless we load them up with other foods that do have lots of calcium in them 🥰
Gm/kg.....???
Protein first for me. Eating “healthy plants “ brought me to osteoporosis. Now I eat Meat!
Protein is a major component in making sure our bodies have what they need to build strong bones. I am so sorry that you went through this experience with plant foods and developed osteoporosis. You are not alone in doing what you thoguht would be healthy and then finding yourself in this situation.
I know how to test for calcium. How do I test for protein?
There are blood tests that can be done to help determine if you are getting enough protein. This is a magazine article that discusses tests and symptoms of not having enough protein. The article has numerous scientific references at the bottom of it. www.self.com/story/protein-deficiency#:~:text=Per%20Dr.,is%20medically%20known%20as%20hypoproteinemia.
soaking nuts actually doesn't help according to new studies
I will do some more looking around to research this topic. Thank you!