Why healthy bones are about so much more than milk | Body Stuff with Dr. Jen Gunter

Introduction

In this tutorial, we will explore how to maintain strong and healthy bones, going beyond the common notion that drinking milk is the only way to achieve this. Dr. Jen Gunter explains the anatomy of bones, how they change with age, and practical steps you can take to support your skeletal health throughout your life.

Step 1: Understand the Structure of Bones

• Three Layers of Bone: Familiarize yourself with the three layers that make up your bones:
  • Cortical Bone: The dense outer layer that provides strength.
  • Trabecular Bone: The spongy inner layer that helps absorb shock.
  • Bone Marrow: The innermost layer that produces blood cells.
• Aging Impact: Recognize that as we age, bones can become less dense and more prone to fractures.

Step 2: Incorporate Calcium and Vitamin D

• Calcium Sources: While milk is a good source of calcium, consider other options:
  • Leafy greens (e.g., kale, broccoli)
  • Fish (e.g., sardines, salmon with bones)
  • Fortified foods (e.g., cereals, plant-based milks)
• Vitamin D: Important for calcium absorption. Sources include:
  • Sunlight exposure (aim for 10-30 minutes several times a week)
  • Fatty fish and fortified foods
  • Supplements if necessary (consult a healthcare provider).

Step 3: Engage in Weight-Bearing Exercises

• Exercise Types: Incorporate activities that force your bones to work against gravity:
  • Walking or jogging
  • Dancing
  • Weight training
• Frequency: Aim for at least 30 minutes of weight-bearing exercise several times a week to enhance bone density.

Step 4: Maintain a Balanced Diet

• Nutrient-Rich Foods: Consume a diet rich in:
  • Fruits and vegetables (high in antioxidants)
  • Lean proteins (fish, poultry, legumes)
  • Whole grains
• Avoid Excessive Salt and Caffeine: High salt intake can lead to calcium loss, while excessive caffeine may hinder calcium absorption.

Step 5: Avoid Smoking and Limit Alcohol

• Smoking: Smoking is detrimental to bone health; seek support to quit if needed.
• Alcohol Consumption: Limit alcohol intake to moderate levels (up to one drink per day for women and two for men) to prevent bone weakening.

Step 6: Monitor Bone Health

• Regular Check-Ups: Schedule bone density tests as recommended by a healthcare provider, especially if you're at risk for osteoporosis.
• Awareness of Risk Factors: Understand your personal risk factors, including family history, hormonal changes, and lifestyle choices.

Conclusion

Maintaining healthy bones involves a comprehensive approach that includes understanding bone structure, proper nutrition, regular exercise, and avoiding harmful habits. By integrating these practices into your daily routine, you can strengthen your skeleton and promote long-lasting bone health. Consider consulting with healthcare professionals for personalized advice and monitoring your bone health as you age.