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Our bones support us and allow us to move and protect our vital organs, specialist dietitian, explains why caring for and protecting our bones is essential.
Bone Health is something that is most talked about during childhood years because whilst we can maintain bone density after this point the capacity at which we can improve it is limited. Elle Kelly, a specialist in eating disorders and sports dietitian discusses some of the factors that influence the health of our bones.
Have any questions about bones? Ask away in the comment section below ⬇️
Chapters:
00:00 - Bone Health
00:42 - Osteoporosis
01:00 - Calcium
03:30 - Vitamin D
04:39 - Weight-bearing exercise
05:30 - Bone health v diets
06:24 - Any more bone health questions?
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0:00
bone health is something that is mostly
0:01
talked about during childhood years
0:03
because whilst we can maintain bone
0:05
density after this point the capacity at
0:07
which we can improve it is limited
0:12
my name is Elle specialist eating
0:14
disorder and sports dietitian and I'm
0:16
going to discuss some of the factors
0:17
that influence the health of our bones
0:19
many of you watching this video will be
0:21
into keeping fit by some form we often
0:23
take our movement for granted and
0:25
underneath our muscle and strength are
0:27
our bones our bones support us and allow
0:30
us to move and protect our vital organs
0:32
which is why we really want to take care
0:34
of our bones there are many forms of
0:36
bone disease and ones which can affect
0:38
us from an earlier age than we may
0:39
realize the most common one is
0:41
osteoporosis which is where our bones
0:43
become weak and fragile and are more
0:45
likely to break this also means that the
0:47
bones are harder to heal it is normal to
0:50
lose bone as we age but if we do not
0:52
protect our bones to the best of our
0:53
ability we can start to lose bone much
0:56
earlier in life and this can lead to
0:57
Bone diseases so let's look at what we
1:00
can do to support our bone health first
1:02
up and probably the most well-known is
1:04
calcium calcium is a mineral that is
1:06
needed for promoting the health of our
1:08
bones and teeth almost all of the
1:09
calcium stored in our body is stored in
1:11
our bones our teeth and this is what
1:13
keeps them hard and strong but we also
1:16
require a small amount of calcium in our
1:18
bloodstream for daily functions if we
1:20
don't get enough calcium through our
1:21
diet it is taken from our bones which
1:23
will hopefully be replaced at a later
1:25
point but if not this can influence our
1:27
bone density our bone density is a
1:29
measure of the amount of minerals
1:31
particularly calcium contained in a
1:33
certain volume of bone throughout our
1:35
life we continue to replace old bone
1:37
with new bone and low bone density
1:39
occurs when more old bone is reabsorbed
1:41
then bone created which can be caused by
1:44
not having enough calcium to support the
1:46
Regeneration of bone and other daily
1:47
functions within our body although
1:49
calcium is found in many plant Foods
1:52
Dairy Remains the best source of calcium
1:54
this is because calcium is not a very
1:56
bioavailable nutrient in general
1:58
bioavailability refers to how easily a
2:01
nutrient can be absorbed if a food label
2:03
states that something has 300 milligrams
2:05
of calcium per serving you're probably
2:07
only going to absorb about 100
2:08
milligrams of that things like tannins
2:11
in tea and coffee and 5 Tates found in
2:13
many vegetables and whole grains can
2:15
hinder the absorption of calcium into
2:16
the bones because they bind to calcium
2:18
and prevent the absorption of it so not
2:20
only is the quantity of calcium lower in
2:23
plant foods but it is also difficult to
2:25
absorb as plant sources commonly contain
2:27
phytates it is recommended that we have
2:30
three servings of dairy a day to support
2:32
our calcium requirements but some people
2:34
may need a supplement too calcium
2:36
requirements vary as we age and
2:38
throughout different stages in our life
2:39
for children it varies from 350
2:42
milligrams to 550 and increases again as
2:45
adolescents to 800 to 1000 milligrams
2:48
adults need about 700 milligrams per day
2:50
but requirements may vary in some cases
2:52
for example someone with celiac disease
2:55
will require higher events as their
2:57
ability to absorb certain nutrients is
2:58
reduced or those who are pregnant will
3:00
require more calcium as well it is also
3:02
recommended that those who are at risk
3:04
of osteoporosis and other bone diseases
3:06
like individuals with hypothalamic
3:08
amenorrhea or our menopausal should take
3:11
a supplement in a addition to calcium
3:13
within their diet if you are vegan or
3:15
don't eat much Dairy a calcium
3:17
supplement may be recommended many dairy
3:19
alternatives are fortified but organic
3:21
brands are not so ensure that you take a
3:23
look at the ones that you use regularly
3:25
and ensure they're fortified you can
3:26
enhance the absorption of calcium by
3:28
taking it alongside a vitamin D
3:30
supplement there are two forms of
3:31
vitamin D vitamin D2 and vitamin D3
3:34
vitamin D is actually a hormone and we
3:37
can produce it within our body but this
3:38
will depend on how much daylight and
3:40
sunshine we get in the UK and Ireland
3:42
the sunlight is only strong enough to
3:44
make adequate levels of vitamin D from
3:46
April to September we generate vitamin
3:48
D3 in our body from vitamin D2 which we
3:51
obtained from sunlight but we can also
3:53
get vitamin D3 from supplements as well
3:55
the scientific advisory committee on
3:57
nutrition emphasized that calcium alone
3:59
is not sufficient for burn Health
4:01
remember when I explained that calcium
4:03
isn't a very bioavailable nutrient well
4:05
vitamin D can actually assist in the
4:07
absorption of calcium vitamin D is a fat
4:09
soluble vitamin meaning that it is
4:11
mostly fat in fat containing foods like
4:13
the yolk of the egg or an oily fish like
4:16
salmon or sardines some foods are
4:17
fortified with vitamin D as well like
4:19
breakfast cereals yogurts and milk
4:21
vitamin D is a supplement that we should
4:23
all be taking and 10 micrograms is
4:25
recommended for all adults and children
4:27
especially during autumn and winter
4:29
months in the UK and Ireland my protein
4:31
have a calcium and vitamin D supplement
4:33
in one which is super convenient as it
4:35
means you don't have to double up on
4:36
supplements numerous Studies have shown
4:38
that weight-bearing exercise can help
4:40
maintain bone mass and even promote
4:42
growth activities which require
4:43
increased use of our bones stimulate
4:45
calcium absorption into the bones and
4:47
promote bone formation strength and
4:49
weight training put stress on our bones
4:51
which can stimulate this process
4:52
although weight-bearing exercise
4:54
promotes bone health it is important to
4:56
mention that over exercising under
4:58
fueling and disturbances to the
5:00
menstrual cycle will negatively impact
5:02
bone health so finding the balance is
5:04
really important changes to the
5:05
menstrual cycle or not having a period
5:07
increases the risk of osteoporosis
5:09
especially if it is for a prolonged
5:11
period of time women naturally have a
5:13
higher risk of developing osteoporosis
5:15
than men due to the hormonal changes
5:17
that occur at both menarchy so when we
5:20
start menstruating and menopause
5:21
estrogen is required to develop and
5:24
maintain bone density and a reduction in
5:26
this hormone can increase the risk of
5:28
fractures and osteoporosis many people
5:30
don't realize that frequent dieting
5:32
restricting our intake or maintaining a
5:34
low body weight can have a negative
5:36
impact on our bone health not eating
5:38
enough calories and dieting negatively
5:40
impacts bone health as restricting the
5:42
amount of food we're eating can limit
5:44
the amount of calcium obtained through
5:45
the diet but equally other consequences
5:47
of dieting such as loss of menstrual
5:49
cycle have negative effects on our
5:51
health those who are underweight or
5:53
those who have yo-yo dieted and had
5:55
fluctuations in their waste often have a
5:57
higher risk of fractures and Bone
5:58
diseases which can affect them from any
6:00
age this is attributable to being
6:02
undernourished and the hormonal effects
6:05
of dieting but also the fact that bone
6:07
mineral density loss occurs with weight
6:09
loss but it does not return to
6:10
pre-weight loss levels with weight
6:12
regain meaning that there is more
6:14
pressure on our bones so as you can see
6:16
there is a lot that influence the health
6:18
of our bones than just calcium and it is
6:20
more important for us to consider our
6:22
bone health as adults than we may have
6:24
ever known as always if you have any
6:26
questions please leave them in the
6:27
comments below and remember to like And
6:29
subscribe to the my protein YouTube
6:30
channel for more great evidence-based
6:33
nutrition information
6:35
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