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Challenge: put up one health tip for bones backed with evidence

Posted , 5 users are following.

kathleen65757
kathleen65757

My bones health tip is YOGHURT backed by a large study in Ireland that discovered that yoghurts that are high in probiotic organisms and low in sugar are beneficial to bone health.

Another study from Sweden reported that fermented dairy was associated with a lower risk risk of fracture. 

A US study found a similar association between yoghurt consumption and hip bone density.

Therefore, nutrient dense foods like yoghurt delivers calcium, protein, phosphorous, potassium and more as well as probiotics help support bone health with other benefits as well.

So my health tip for bones is having one serve of full milk, low sugar yoghurt each and every day.

What is yours?

0 likes, 13 replies

13 Replies

  • alison28608
    alison28608 kathleen65757

    Posted

    The Irish study I read, seems to promote one particular brand of yougurt and I am always apprehensive about these claims when a particular brand is being promoted. The Swedish study however, recommends limiting milk consumption but eating more yougurt and cheese. Many times Anhaga has suggested that dairy was not the best way to get our calcium and the Swedish study appears to back this theory as it recomends limiting the milk we drink. It is incredibly confusing for us all. I personally, and I am aware "1 swallow does not make a summer" have eaten yougurt every day since I was a teenager. They were, at that time, full of sugar, but they are now healthier, in general.

  • kathleen65757
    kathleen65757

    Posted

    Please can people offer a new tip. It can be about exercise or anything that would help bone health and build everyone's repertoire of natural things to do to help their bone health and maybe even improve their tscores.

    Thanks.

  • alison28608
    alison28608 kathleen65757

    Posted

    I suppose it is my nature to question every theory and do my own research to back these up. I am sorry this upsets you Kathleen. If I were to post, standing on your head increases the strength of your cervical vertebrae, it would be stupid for people with OP to do this. However in yoga, it is very much practiced for this reason. Everyone who contributes to this forum, makes valuable comments and we cannot all agree with everyone all the time.

    however, if you want one tip, with proven sucess to strenghthen bones, mine has to be Risedronate.. 

  • Anhaga
    Anhaga kathleen65757

    Posted

    If you are physically able, wear a weighted walking vest.  If you have concerns about your spine get doctor's okay first.  You can get a vest which allows you to start with the empty vest itself and add weights over time in increments of less than 2 ounces.  I started with five lbs as I was used to lugging that around in a backpack, now up to eight.  Much more comfortable and effective than a backpack, by the way, because the weight is distributed over the entire torso.

    • kathleen65757
      kathleen65757 Anhaga

      Posted

      Thanks Anhaga. Probably beyond me but would be good for people who are underweight? 

      I try to walk for about 20 minutes a day especially if there is some sun as it is winter here in Australia and I am at the bottom of the country and we can get very cold as it can come up from the South Pole.

      My husband is having trouble with his knee and I can actually manage a bit more than he can because I can do a bit, rest, and have another go.

      I think any exercise is better than none. Inside we can use weights and do some basic exercises like squats and sitting to standing, etc.

      Exercise may even be more important than diet?

    • alison28608
      alison28608 kathleen65757

      Posted

      I think diet is more important because you need to have the "ingredients" to make and repair bone. I do a lot of exercise and really enjoy it. Always have.

    • alison28608
      alison28608 Anhaga

      Posted

      Can you send me details of the type of weighted vest you use. I have been using a rucksack but take your point about the weight distrubution. Would like to give the vest a try
    • Anhaga
      Anhaga kathleen65757

      Posted

      Funnily enough my doctor said to me not long ago that she believed exercise was more important than diet for our health - and she started out as a dietitian!
    • alison28608
      alison28608 Anhaga

      Posted

      Oh dear. This theory, is not good news for the ladies on this forum who cannot exercise. Whatever caused my OP it certainly was not, lack of exercise. Thanks for the vest link. Will give it a try.
    • Anhaga
      Anhaga alison28608

      Posted

      Everyone, unless paralyzed, can exercise.  Even if it's just flexing muscles in a wheelchair.  That's what I was told to do when I had a broken leg so that I did not lose all muscle tone.  Definitely helpful.  Strong muscles pull on the bones which is good for bone density, which is why even swimming is helpful, although not as much as weight bearing exercise.  

    • alison28608
      alison28608 Anhaga

      Posted

      Thats true Anhaga. I trained to give passive exercise to severely disabled people to stop muscle atrophy. Several people were, on a daily basis, strapped onto a board in an upright position to stop contracture of the muscle and to stimulate circulation and lymphatic flow. Unfortunately for me, I have very strong muscles but not strong bones. I walk and run because I enjoy it and because I can. I will continue to do so for as long as I am able. My "expert" told us to hold onto the back of a chair but stand on 1 leg and build up to 3 minutes as this puts more stress on the hip joint. It makes sense to do this if you can stand, but not exercise as such. Needs to be done every day though.

  • pauline-41046
    pauline-41046 kathleen65757

    Posted

    Some of us have intolerances to dairy products and have to use substitutes such as coconut milk reinforced with calcium and vitamin d3 which goes well with the magnesium, zinc and K2-7.
    • kathleen65757
      kathleen65757 pauline-41046

      Posted

      Bill has vitasoy but misses his cheese. He has two D3 but he has the bones of a 30 year old so no K2.

      He is having trouble now with arthritis though.

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