How to keep your bones strong and avoid fragility fractures! With top dietitian Dr Carrie Ruxton
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- Опубликовано: 28 июн 2024
- Leading dietitian Dr Carrie Ruxton reveals the essential steps to preserving our bone mass and avoiding the trauma of fragility fractures as we age.
#bones #healthyaging
Dr Carrie Ruxton is regularly seen and heard in the UK media sharing advice around nutrition. You can find out more about her work here www.nutrition-communications....
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TIMESTAMPS:
00:00 Intro
01:39 Consequences of ignoring bone health
02:10 Risk factors
06:00 Is osteoporosis inevitable for some?
08:47 The best foods for protecting bones
13:58 How much protein?
16:03 Best exercise
22:30 HRT
26:28 Extreme diets
29:30 Best supplements
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Edited by David at www.redfacilities.com
Disclaimer: This video and all content on this channel is for informational purposes only and is not intended as medical advice and should not be treated as a substitute for medical advice. 
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struggled with weight loss for a while, hitting a tough plateau that left me frustrated. Tried pills once, but they backfired, making me gain more weight. Worried about health, I sought help. Found a solution through personalized fitness, diet shifts, and stress management. The video delves into bone health, crucial for overall well-being. Aspect Health, in my experience, focuses on a holistic approach that considers various aspects like diet and exercise to support overall health.
Thanks for sharing your experience.
I learned more about bone health from my oral surgeon and my dentist than I ever did from any doctor. It was my oral surgeon, (whom my dentist referred me to after an old root canal of mine broke off at gum level) who told me that if I wasn’t on HRT he could NOT perform a bone graft on my jaw bc it simply would not take! If the powdered bone graft didn’t take after he pulled the remaining root of my tooth, he could not put in an implant. If he couldn’t put in an implant, I’d have to have bridgework, which would eventually lead to severe damage to my surrounding teeth. Fortunately I was on HRT, calcium and D3, but this oral surgeon told me I also needed to be on Vitamin K2 to make sure the calcium was going into my bones, especially my jaw bone-which has a high turnover rate of bone cells. He said that otherwise the calcium would go into my arteries and heart! he also said that as minerals go, calcium IS NOT ENOUGH! If bones were solely made of calcium, they would crumble, bc pure calcium is like chalk! He highly recommended a low dose of strontium as well as silica-which gives bones their hardness-at least 1000 mg per day. Of course he recommended some protein, but too much can actually deplete your bones of calcium. Vitamin C and magnesium, but not phosphorus, as in menopausal women it can cause kidney stones.
Interesting - thanks for sharing this.
Wow, your dentist sounds amazing, his patients are so lucky 💛. I showed my dentist and hygienist a study on the benefits of HRT for the mouth. They had never heard of it helping. Thank you for telling us about your dentist 😀xx
@@anne-louisegoldie Both of them are very good at keeping up on all the latest research! Sounds like maybe you need a new dentist!
It’s not just the vitamin D3 (It annoys me that people mention vitamin D without specifying that it is D3 that they are talking about and not D2) that puts the calcium in your bones. Vitamin D3 collects the calcium in your blood but it works with vitamin K2 to direct that calcium into the bones. We don’t need much. A capsule of 1,000 IU’s of D3 and 120 mcg of K2 would make sure the calcium is directed to the bones and not the tissues. Extra vitamin D3 can be added with capsules that contain just the vitamin D3. Here in Canada the government quietly increased their recommendation of the intake of vitamin D3 at the end of the pandemic from 650 IU’s daily to 1,000 IU’s to a max of 4,000 IU’s. Vitamin D is very important for our immune system as well.❤️
Can weekly prescription of D (weekly 50,000 units) be used with K2? It is not the form of D3.
It was increased in the US also from 30 to 50 to 80 on the lab work. Not mentioned to anyone.
By the way, Vitamin D3 also help mitigate the effects of Covid, should you get it!
I take the D3 and K2 and magnesium but I don’t take calcium. Should I be taking calcium also?
@@Lulu-kt6gr YES, but no more than 1,000 milligrams a day! My neuro surgeon had me on 1,800 mgs per day for four years, and the excess calcium ended up inside my heart, which was later found on a lung scan. My pulmonologist said that the neuro surgeon should never have increased it that high!
Wonderful info. Please check out Mary Ruddick. She is a nutritionists who travels the world visiting current remote indigenous people who haven't adopted modern food yet and reports on their amazing mental and physical health. It is both fascinating and sad to hear how it affects our health so so badly. These people are thriving in every way. Also check out Weston A Price foundation. Based on Weston Price observation 70 years ago doing the same thing Mary Riddick is doing now. This foundation is wonderful, has lots of free recipes podcasts. Grounded in ancestral way of eating. Very sensible and practical. Loads of info!! Clare you should interview Mary she is fascinating. I really encourage you to listen to her as these indigenous people have the secret to thriving into old age. Thanks again.
K2 with vit d3. K2 so important!
I am big advocate of taking hormones and low impact exercises especially walking and weight training to keep our bones and bodies healthy with good eating....thanx, Clare!
Thanks Annie!
Dr Carrie Ruxton, my new hero! HRT 👏👏👏
She talks a lot of good sense!
Super interesting and comprehensive. Thank you!
What are her thoughts on vibration plates? I heard they're good for bone strength, but also heard that a study disproved that. However, you can manipulate a study to give whatever results you want, so I'm not sure what to believe.
Agree!
Thank you for making this video!! 🌟❤️ Just started & excited to know more about this !!!
Great vid ty!! ❤
Coming late to this video but trying to catch up. It was an excellent video, very informative. Dr Ruxton seemed both reasoned and reasonable in her approach. Thanks to putting this together!
Thanks for watching! Glad you found it helpful.
Great video Clare.. i found this video very informative. I was concern about bones. I always thought that being too active would hurt my bones but i know understand how to keep my bones healthy 😊😊
Really glad the info helped Ann.
Really good information with loads of tips. I really need it as I've recently broken my knee cap after a fall and need it to heal properly !
Hope it heals very quickly for you!
OUCH!!!
I would love for you to have dietician Sally K Norton on your show. She is an expert on oxalates and how they can ruin your health including leaching the very minerals we need for our bones. I was eating what I thought was a very healthy organic no processed high plant diet and it was messing me up. I really started to notice with joint pain in my hands. I cut out high oxalate foods and pain went away. Put a few back in my diet, pain returned. She is NOT saying ALL plants but there is very good evidence over the past 150 years from many experts that oxalate poisoning is a real thing. Her book "Toxic Superfoods" is a real eye opener. Right now it is mostly urologists that recognize oxalates and kidney stones. I Never would have thought that some of the foods I considered healthy were the cause of my joint pain. I thought it was from doing massage for 20 years catching up with me. Glad I was open to hearing this info. Thanks
Check out Dr Will Bulsiewicz for a more scientific explanation of oxalates.
@@marilynnishimura6999 Yeah, I read his book and tried to follow that diet for years. Did not work for me personally. My husband did not do well either. And I so wanted to work. Felt good for a few years, then didn't. Really studied it too just not for me. Peace
I'll look into this - thanks for the suggestion.
Thé issue with almonds, at least in the US, is that most non-organic almonds are dessicated with glyphosate.
This nutritionist is a lot of fun and makes sense. Thank you.
Thanks!
Thank you. I appreciate the donation.
Another great one and very informative . Thanks Clare. I ve e just turned 60 so am very aware of bone health. I’m currently taking the Do Not Age combined D3 Magnesium and K2. I don’t think living in Scotland, that we can’t take D3. My husband is a decade older than me and has always done weight training and is in such great shape and health. It definitely pays off. You mentioned in the video about your knees. I’m the same with my left knee and have recently started using my red light therapy panel to treat my knee, to see over time if it can help. I m 9 years on from ovarian cancer and have to say that I have chosen to take a very small dose of hrt, because ultimately I value the quality of my life over quantity of it and the difference without it for me, is immense. I was so sorry to see about your little Daisy 😢 we lost our little guy in April and of course I stopped going out every day walking, but recently got a little Maltipoo puppy Bonnie, so will get back to it. X
Another HRT taker after a diagnosis, very conscious decision, that is slowing paying off after 3 months. You are right, quality of life is such an important issue. I was treated like the devil for even considering it.
Thank you Susan. So sorry you lost a furry friend too last year but I bet you're enjoying having a puppy! That's a great idea re using the red light panel. I've been slowing building the strength in my knees through resistance training and stretching which is really helping. Like you, I use low dose HRT too. x
I’m so sorry to hear that, I went through the same to. I was made to feel like a parasite also, it was hard going. But it is such a worthwhile fight and like me, I’m sure you will find your quality of life so enhanced. As we know now, the research is actually showing a lower incidence of breast cancer@@mtnpfi 👍
Oooh, that is great about your knees@@thehonestchannel
My dentist told me that K2 is what will keep calcium going to your bones and not going to your heart and arteries!
Great info. I have heard in recent that it is not good to take calcium supplements because of our heart health. Why? Your guest feels differently. I am 67 and have been on HRT for about 9 years. Also, she mentioned squats, however with a surgery on a bad tare of my meniscus, my orthopedic doctor told me do not do squats. I'm just getting by with the Hyloronic acid gels until I get get the courage to have the surgery. I wS walking everyday for years until a year half ago.😢
Another Great video🎉 I like you more and more! I've subscribed to your channel, I hope you will never try to cheat us with filters, secret procedures etc pls
It's a promise!
Due to scoliosis surgery, stenosis surgery and a knee replacement, I am no longer allowed to do any impact sports or impact exercises, but I have worked out with weights for 44 years, and I still use the elliptical machine for cardio for 20 minutes, about twice a week. Any more cardio than that seems to compromise my muscle strength!
Sorry to hear this but sounds like you have a great exercise routine going there.
Personally I find resistance weight training 3 times a week and a 30 min brisk walk everyday is enough I don't believe too much cardio is good so no running for me, but I do dance salsa classes and socially, the jumping is a big no no no for me the same reason I don't run the jarring feeling on the joints just doesn't feel right 🙏 there is a great you tuber called cee who has some brilliant videos, if you want to weight train at home. I'm not on HRT I didn't need it, I find I don't have difficulty in building muscle and weight training gets rid of belly fat
Thanks Michelle. I follow a few home fitness influencers and it's amazing how much you can do with just a couple of dumbbells!
I just discovered Cee too and she is an inspiration!!!
Ill stick to no jump. I can do cross fit but hurt my bsck from jump squats. Never again. Its step cardio and walking for me.
Also hrt id never take too much cancer risk but of course my own opinion.
Walking is good enough! I need to get back into my weekly walking routine. I've been working out frequently but walking less since I lost Daisy dog : (
Weight training and walking for me. Been on HRT myself had to reduce down to minimum dose due to having small fibroids sadly. May have to come off if my NHS GP cannot agree to check my uterus every 6 months. I already take vitamin D3 with K2, Biotin, and green tea supplements so moving more towards more plant based diet to combat the fibroids. Totally agree with advice on protein and weight training. Melissa Neill is my go to on weight training and fitness during menopause she also covers knees. Dr Ruxton is excellent. Totally understand what a loss it is to be without a dog to walk with. Thank you great video. X
@@thehonestchannel I, too, like walking best when it's with my dog. Sorry to hear that you lost yours. That's never easy.
Good afternoon Dear One. I am debating between buying the Nira Pro or the LED panel you use. Could you please help me decide.
Hi. I share my thoughts on the Nira Pro in this video which you might find helpful. ruclips.net/video/1dweH5a5ogw/видео.htmlsi=3CZN37nUTEEv0cYA
Should we take a calcium supplement? I take the others as supplements but not calcium.
If you take a look from 29:30 Carrie discusses who might benefit from calcium supplementation.
Just grind sesame seeds and add it to your food. Also chia seeds and flax seeds.
No need to take supplements. They also have fiber and other nutrients.
Orange juice is horrible advice as it is high in sugar.
Low sugar calcium fortified orange juice is great for you. Just look for the low sugar or zero sugar versions.
People go overboard on the sugar phobia. It’s mostly a matter of not having high glucose levels circulating all day long, which is a problem for people who eat too many processed carbs. A bit of juice doesn’t hurt.
I can’t eat eggs, unfortunately. I just don’t digest them. They don’t agree with me. Currently also trying to figure out if maybe liquid magnesium and calcium supplement is causing me chronic diarrhea. Luckily for me, I like fruits and veggies. But maybe even too much and they’re causing my loose stomach too…. In general I eat 0 sugars or processed food. A bit more exercise wouldn’t hurt me… I’m 51, female. Currently struggling with hormonal acne too…
I turn 51 next month so I can relate on the hormonal struggles!
There are places you can actually send in your poo, sorry, But it can tell you if your flora is really off. Also, eggs are really very hard to digest and too much Magnesium will have a laxative effect.
@@sbg1911 Thanks for your reply. I live in EU region, we have free healthcare, dr sent me for bacteria and parasites stool test. All negative. Must be some supplement. Or too much veggies and fruits 😳
Form of magnesium matters-magnesium oxide gives many people diarrhea. Glycinate is one of those less likely to cause diarrhea
@@Scottlp2Take your magnesium glycinate at night. It will help you sleep.
Some say dairy does nothing! Our food is killing us!!! If this made a difference show me the studies!
My gmaw died right after a hip fracture surgery
So sorry to hear that. It seems to be so common which is why I wanted to do something on how to avoid it.
Sorry for your loss. I'm a nurse. A broken hip is a very common downward spiral - broken hip, loss of mobility, bedbound, pneumonia from being laid flat all the time and finally death.
Keep your bones strong at all costs.
How much calcium should a menopausal woman be taking? I can’t seem to find anything clear on this.
It's discussed from around 29:30 in this video
@@thehonestchannel Yes! I asked that question right before that segment! Sorry about that. Then the question became “what KIND of calcium” so did some google searching and finally placed an order. Still not 100% I got the right mixture of calcium types but I had to start…have been vacillating for so long on “which one”…it’s a learning journey.
@@SkincareBeautyLairIt sure is!
Not just the Chinese, all Asian do the squatting and can get up so easily
Protein bars 🤢