The TRUTH About Calcium Rich Foods for Bone Density
The TRUTH About Calcium Rich Foods for Bone Density: Dairy? Veggies? Something Else?
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[00:05] New Men's Coaching Program and Upcoming Webinars;
- Jim Laird informs everyone about the beautiful weather on Labor Day.
- He mentions the new men's coaching program, which offers personalized guidance and a course.
- The coaching program can assist with labs, doctor consultations, and understanding test results.
- He also mentions that two webinars will be held this week, covering topics like hormones and environmental toxins.
[03:04] The Truth about Calcium-Rich Foods for Bone Density: Resistance and Sun Exposure are Key;
- Jim explains that resistance exercises and load-bearing activities are crucial for developing strong bones.
- He emphasizes the importance of sun exposure and vitamin D for bone health.
- He points out that calcium intake alone does not guarantee dense bones.
- He mentions that minerals like phosphorus, copper, and strontium are also essential for bone strength.
- Furthermore, he advises avoiding toxic elements like lead to maintain bone density and strength.
[06:00] The Density of Bones is not the Same as Their Strength;
- Jim clarifies that increasing bone density does not automatically make the bone stronger.
- To maintain bone health, he highlights the importance of minerals, collagen, and vitamin C.
- Jim mentions that energy and good redox are needed to organize bone structure.
- He explains that radio, microwave, magnetic, and electrical fields may disrupt bone laying.
- He emphasizes the significance of creating an environment conducive to structured, dense, and healthy bones.
- He particularly mentions the importance of strength training, especially for women as they age.
[09:17] Calcium-Rich Foods Vary in Quantity and Concentration of Calcium;
- Jim provides various examples of calcium-rich foods and their calcium content:
- Chia seeds: highest concentration with 500 milligrams of calcium per 3 ounces
- Blackstrap molasses: 200 milligrams of calcium per tablespoon
- Collards: 200 milligrams of calcium per 3 ounces
- Romaine lettuce: 28 milligrams of calcium per 3 ounces
- Sardines: 110 milligrams of calcium per 3 ounces
- Milk: 96 milligrams of calcium per 3 ounces
- He dispels the misconception that dairy is the only source of calcium, as greens can provide more calcium than dairy products.
[12:35] Achieving a Calcium-Dense Diet without Dairy by Varying Food Choices;
- Jim suggests including calcium-rich foods like sardines and leafy greens in the diet.
- He encourages varying food choices to obtain different nutrients and prevent boredom.
- Drinking spring water is also mentioned as a contribution to calcium intake.
- He notes that the bioavailability of calcium in plants depends on factors like cooking, digestion, and preparation.
[15:46] Diet's Impact on Urine Acidity and Mineral Loss;
- Jim explains that high-protein diets contribute to more acidic urine and mineral loss.
- He mentions that the amino acid content of food can affect mineral absorption.
- Tailoring diets based on individual lab results is important for managing nutrient fluxes.
- He points out that reversing osteopenia depends on factors like health condition and compliance.
- He highlights the benefits of weightlifting and sun exposure for bone health.
[18:42] Importance of Weight Training for Older Individuals' Overall Health;
- Jim emphasizes that weight training is essential for older individuals to maintain their overall health.
- He mentions that weight training helps regulate blood sugar and hormone production.
- Explosive exercises like medicine ball throws are specifically recommended for older individuals.
[21:22] Risks of Taking Excessive Calcium without Other Necessary Minerals;
- Jim explains the potential risks of consuming too much calcium without other necessary minerals.
- He mentions that calcium can get deposited in tissues, leading to kidney stones.
- Calcification of joints and arteries is also a concern.
- He highlights the importance of controlling calcium levels with vitamin D.
- He recommends monitoring vitamin D levels, especially in winter.
- Vitamin K2 is mentioned as potentially beneficial, but more research is needed.
- He suggests integrating food sources of vitamin K2 into the diet.
- Maintaining a balanced diet, engaging in outdoor activities, and adopting an active lifestyle are advised to prevent calcium-related issues.