The Q&A Files
The Q&A Files drops A Wellness Explosion
💥 BOOM! Attention Wellness Warriors. The game changer you have been waiting for is finally here. Say hello to “The Q&A Files,” where wellness meets revolution and your questions lead to new discoveries. Spearheaded by Trisha Jamison, your host, a Board Certified Functional Nutritionist. Cohost Dr. Jeff Jamison, a Board Certified Family Physician, and featured guest, Tony Overbay, a Licensed Marriage and Family Therapist. This podcast blends three diverse perspectives to tackle your questions on health, nutrition, medicine, mental wellness, and relationships. Dive into a world of expert insights and actionable advice, all sparked by your curiosity. Tune in, ignite your wellness journey, and join the Wellness Warrior community.
The Q&A Files
14. Dr. Jeff's birthday, Bone health, osteoporosis prevention with exercise, nutrition and lastly, medication.
Please send Questions to; trishajamisoncoaching@gmail.com!
Celebrate the nuances of aging and discover the surprising ways mental health impacts bone health with us, Trisha and Dr. Jeff Jamison, and our beloved therapist Tony Overbay. As we gather to honor Dr. Jeff's 62nd birthday and revel in the unique strengths of ADHD, we're excited to share insights from my recent speaking success at a Women's Leadership Conference. Our conversation takes an unexpected turn towards the dynamic relationship between therapy and physical well-being, particularly for the vibrant elders in our lives—your parents might just find their new fitness inspiration from our stories!
This episode is a treasure trove of motivational tales and strategies that challenge the myth of aging as a decline in physical capability. From the hills of Tennessee to the lively West Coast, we discuss how resistance training and an active lifestyle can redefine our golden years. Tony, with his spirited anecdotes, joins us in shining a light on the psychological benefits of exercise for our elders, offering practical tips to integrate movement seamlessly into daily routines. This isn't just talk; it's about inspiring action for a fulfilled and engaged life at any age.
Navigating the complex dance of bone health and nutrition, we dissect the roles that vitamins D and magnesium play, while cautioning against the pitfalls of too much calcium and the dietary villains that may be weakening our skeletal system. From my personal experiences with osteoporosis management to Tony's perspective on lifestyle choices, we examine the influence of diet, including sugar, salt, and caffeine, on our bone health. So tune in and equip yourself with the knowledge to reinforce your body's framework, ensuring your health remains as strong as your spirit.
Hello and welcome to the Q&A Files, the ultimate health and wellness playground. I'm your host, tricia Jamieson, a board-certified functional nutritionist and lifestyle practitioner, ready to lead you through a world of health discoveries. Here we dive into a tapestry of disease prevention, to nutrition, exercise, mental health and building strong relationships, all spiced with diverse perspectives. It's not just a podcast, it's a celebration of health, packed with insights and a twist of fun. Welcome aboard the Q&A Files, where your questions ignite our vibrant discussions and lead to a brighter you. Welcome, wellness warriors, to the Q&A Files. Again, I'm Tricia Jamison, your host, and I'm thrilled to be here with my two esteemed co-hosts. Dr Jeff Jamison, who is just not older, but he's wiser today as it's his birthday.
Speaker 2:Oh, happy birthday, Dr Jeff. I did not know this.
Speaker 1:So let's give him a great big happy birthday.
Speaker 2:Yay, I'll give you the balloons here. Look at that.
Speaker 1:I know the people can't, but yeah, the balloons coming at us on the video.
Speaker 3:Thank you, yeah.
Speaker 1:So our listeners can't see all the balloons that Tony put all over the screen, but they look great, that's awesome Well, thank you. Yes, so happy birthday. We've got a lot of things planned and going to go have dinner later with the family and it'll be, great.
Speaker 1:And then we've got, of course, tony, who's our therapist, and he keeps our minds as flexible as our diets, which we're going to talk a little bit about today. So we have a fantastic episode lined up for you, exploring a critical question that taps into all of our expertise. But before we dive into that, we're going to share some of our celebrations. So, birthday boy, let's start with you first.
Speaker 3:Well, I think it's. You know, 62 years on the planet is a pretty good celebration right there and I'm grateful for that, the opportunity and you know. So I'm just happy to be here awesome.
Speaker 1:I love that, tony well, it's so funny.
Speaker 2:Uh, I'm going to celebrate my, uh, my superpower of adhd, because right then I was trying to think of a funny joke to say about dr just birthday. And then I was also thinking I wonder what the average age was not too long ago and I thought I should google that. And I thought, if I'm going to google that, should I google 1800s, 1400s, 1200s. And then I was already in this conversation with myself about isn't that fascinating that Dr Jeff and I, tricia, we were all. I mean we wouldn't have lived back in the day. Well, I think average age was what? Maybe 50, 40, 50?
Speaker 1:something yeah, yeah. So there's my celebration, definitely low.
Speaker 2:Yeah, Celebration is ADHD. You know, if you've got it, embrace it please.
Speaker 1:It can be a gift. There we go, there you go, and that's very true. Yeah, we've got a couple of kids that are brilliant and they have ADHD as well.
Speaker 2:So what a joy.
Speaker 3:Yeah, that's right, that's an interesting piece too. Is that a lot of people wonder, or?
Speaker 2:worry that, if they have adhd.
Speaker 3:That adhd that somehow they are not smart, for sure, and that is not true, so it has no characterization of intelligence at all. So it's really important also to help people with adhd. Remember that they're not dumb. Their brain just works differently and it's okay.
Speaker 2:And it's awesome. There's a saying, and I love this too. And this is a time for me to promote my podcast, love ADHD, with my co-host, julie Lee, because we're getting a lot of traction. We talk about adult ADHD, but the book ADHD 2.0, which is amazing they say that it's a Ferrari engine with bicycle brakes. I love that concept.
Speaker 3:So I've got this Ferrari engine and bicycle brakes.
Speaker 2:So it's a braking issue. Yeah, I'm not going to slow the Ferrari engine down, but I need better brakes.
Speaker 1:Okay, that's fascinating.
Speaker 3:I love it. I'm going to use that. Yeah, okay, good.
Speaker 1:Yeah, great, awesome, thank you. Well, my celebration is that I am totally relieved to. I spoke at a St Louis Women's Leadership Conference and I'm just so relieved it's over.
Speaker 2:It was so good, trisha. I mean I have to just say, because we were just talking about this before we went on air and I watched the whole thing even with my ADHD yeah, it was amazing and I was thrilled to have him on, but, yeah, it was, I loved it.
Speaker 1:Adhd it was amazing and I was thrilled to have him on, but yeah, it was, I loved it. I love to speak, I love to do all those things, but it was just nice to have it over and we had family that really helped with that whole event and I appreciated all their support and help as well.
Speaker 3:Well, and I loved how she took some concepts that had to do with stages or understanding your own personal consciousness, and if you want to listen more to those, we have a couple of podcasts about that.
Speaker 2:Yeah.
Speaker 3:So just go ahead and listen to those, but what she did is she wove those concepts into a coaching session and it was artfully done, where you're using the concepts in regard to real life situations, which was great.
Speaker 1:Well, thank you, I appreciate that. I'm just happy it's over, so that's my celebration. We've got a lot going on now and I have a daughter that's moving and we're moving and putting her house up, so it's good to just keep moving forward.
Speaker 3:Stay with what you know, yeah, so great, great with your celebrations.
Speaker 1:Thank you for sharing that. So now, shifting gears, let's tackle a pressing issue from Monica. She's a 52-year-old listener with concerns about bone health, and she asked this as a 52-year-old with low bone density could you advise which foods I should avoid and what foods I should incorporate into my diet to improve my bone health? So what I'd like to do today is I'm going to share the do's and don'ts on diet and probably cover some other elements of bone health, depending on what is covered here on the call. And I've asked Dr Jeff if he will enlighten us on the physiological process of bone density changes as we age and what specific interventions can be most effective in preserving or enhancing bone health in individuals over 50 years old. And then I've asked Tony, and Tony's probably going to go first. If you'd like, could you discuss the importance of family support in managing lifestyle changes for aging parents, and what practical steps can family members take to effectively support their loved ones?
Speaker 2:Am I ready?
Speaker 1:Yep, you're ready. My. Ferrari engine is ready, um okay and then we'll wait where those brakes go I know I got a little.
Speaker 2:I got a little bell, I get the little stuff, the streamers off the handlebars exactly okay, now I'm glad that you said that you would, uh, you would, queued me up for this one, because you know, I know in some of the times we've we've kind of hit things live and I enjoy that too. But because I just just have to tell the hilarious story where, when you had texted and you, you said, hey, can you cover? We're talking about like bone health, and then I just that is, and I joked with you, I said, okay, was that a typo? You know, did you mean mental?
Speaker 1:health or bone health, yeah.
Speaker 2:Cause like that doesn't come up a lot in therapy settings. And what's funny is I even felt almost bad saying that because I didn't want you to feel like I was saying that you were doing something wrong. You know there's no gaslighting.
Speaker 3:Tony.
Speaker 2:Exactly exactly. But then you and I like how you put the question to it's supporting aging parents and what practical steps because then I could see completely how that would relate to things like like bone health. And because I think and I know Dr Jeff is going to I'm excited to hear what he has to say about this, but I've always had the information maybe I've made it up, maybe I've read it and maybe it's a mix of both that resistance training is a really helpful thing for maintaining bone density, which I would imagine is some bone health, because I don't know enough about the nutritional side, which I'm excited to hear that too. And so I do find that, man, I just think that it's the more we do things, the older we get, the more that becomes who we are, or we're somebody that does things, and the more that we don't, then that becomes who we are as well. And I'm originally from Tennessee, which is really funny. I can still pull an accent out of my back pocket if I need to, and I love the going back there and you just visit. Everybody's got a nice front porch and you just sit around visiting.
Speaker 2:But then when you come out West, where we've been, then it's. What are we going to do? We're going to go. We're going to go walk around San Francisco. We're going to go up to Tahoe, we're going to, you know, we're going to go hike these trails.
Speaker 2:And so, as I have aged at 54, you know I still I ran this morning. I just, I love physical exercise and so I hope that that is keeping my bones nice and dense. But my point there is that one of the things I think is kind of I'm going to sound immature a bit here. Hilarious is when have somebody, maybe, let's say in their forties, that sitting across from me and they're saying, yeah, I just I wish I could exercise still. But you know what it's like getting old. You know what I'm saying. Well, I ran a hundred miler when I turned 50. So, um, wrong guy, you know, but I'd be getting. That's my immaturity, wanting validation and all that kind of stuff.
Speaker 2:But I just think the more that we, the more that we do exercise, more we get out them, that implicit memory, or what it feels like to be us, based on these slow residue of our lived experience, is that that is what we do. And then I, I have become fixated over the years on some of these runners that have, I mean the oldest person to run this hundred mile race that I've done this Western States hundred miler, I think, is 79. And so I mean that person right, a hundred miles. We're not talking to marathon, I'm talking four marathons in a row. And then I know that there's a world record by a marathoner at 98 or something with this incredible time, and not that I have to be that guy.
Speaker 2:But I think it's one of those things where if they have had this continual practice of movement, then that is going to be weight bearing to a point. And then the people will say, well, the older I get, the tighter I am, the more I want to stay inside. So then that is going to be what it feels like to be them. So there's that part of me that just feels like man encouraging your elderly parents to get out and to be them. So there's that part of you just feels like man encouraging your elderly parents to to get out and to invite them to go on things.
Speaker 2:And if you're going to go on a hike with the kids, invite your elderly parents to go with you and don't make that assumption that they probably wouldn't, and just continually making that, that invitation, or I don't know, and this might seem awkward or odd, but I, if you are going to visit them, can you, can you say hey, can we walk around the front yard, or can we do any movement, I think is better than no movement, and I think that too often when people get older, then they just start to do that. I'll do it later. Well, you know, I'm tired, I'll start exercising later, I'll go on a walk later. And then I love this concept of what do we do to get rid of our discomfort, and so sometimes all somebody has to do is say, well, I'm tired now, but you know what, tomorrow I'm going to go on a walk, or, starting this weekend, I'm going to, I'm going to start exercising as somebody gets older, and then and I'm not even saying they're, they're saying it and they don't really believe it in that moment they may believe it.
Speaker 2:It gets rid of that discomfort, but then they feel good, so they don't even have to go on a walk anymore, and you do that long enough, and that's that implicit memory, or what it feels like to be you is that then there's somebody that really doesn't go on walks, and but then what it also feels like to be them is there's somebody that likes to talk about going on walks but they don't go on walks. So you know, I think it doesn't hurt to be somebody that supports your aging parents and saying, well, let's, let's do this, you know, and having the courage to maybe sit with a little of your own discomfort and invite or encourage them to actually do, and then everybody will live happily ever after and they will run marathons in their 90s and they'll have you to thank.
Speaker 1:Well, I appreciate that my mother she'll be 81 in September and I don't know anyone that is as active as she does If she doesn't get 10,000 steps a day. It's a big deal. I love it she is so active, works so hard, and I just appreciate the example that she's been to me because I love to run stairs and I run 103 flights of stairs at a time. You know why.
Speaker 2:Why.
Speaker 1:Because that's how high the Empire State Building is is 103 flights of stairs, so I literally imagine myself going up the Empire State Building.
Speaker 2:Did you have a stair stepper Tricia?
Speaker 1:No, I actually run stairs in our house.
Speaker 2:She has stairs. Oh, that's impressive Okay.
Speaker 3:So I actually run 103 flights of stairs, several times a week, that's, I think, 15 steps per flight. Isn't it for ours? I think so yeah, do you skip steps.
Speaker 1:I do not.
Speaker 2:Okay. Nope, I'm only saying because I used to love running stairs when I would go stay in a hotel or whatever, and then one time it cement stairs I when I used to love running stairs and I would go stay in a hotel or whatever, and then one time it's cement stairs, I skipped steps, I fell, bang my knee, you know, and yeah, and then from that day forward I never skipped another step in my life.
Speaker 1:So I was well, when I used to have a Fitbit, it would, it would like, do all the flights of stairs. We have an Apple watch now.
Speaker 2:It does like so mad because I looked at my watch and it said 11 flights of stars I'm like, ah, that is just, it doesn't count.
Speaker 1:It doesn't count, no, they don't, yeah, so it calculates it differently yeah, what you're doing it doesn't count, then that's, that's right exactly you only, you only did, uh, you know 89 steps.
Speaker 2:Sorry, exactly, yeah no, I love hearing that about your mom. I didn't know that I mean. I enjoy hearing more of those things about you both, and that's nice to hear.
Speaker 1:Amazing and she will say you know, every day she'll say, okay, who can I serve today? And she'll just find people that need help and take them dinner. She's just one of these like model women that you, just everyone wants to be like, and and she makes everyone feel like they're the most important person in her life.
Speaker 2:No, no, I'm the favorite?
Speaker 1:No, really, I'm the favorite, you know. So it just is so fun. I have a great mom. Okay, do you want to go next, tony?
Speaker 2:Oh, I am now ready to. Honestly, I'm not even joking with this. Now I sit back and hear from the masters because I want to know the physical stuff and the nutritional stuff although I'll probably ignore most of the nutritional stuff but I really want to hear what.
Speaker 1:Dr John says you probably will Give me a test after this class.
Speaker 3:Oh, no, okay.
Speaker 1:All right, go ahead, tony.
Speaker 3:Okay. So thanks for Go ahead, tony. Okay. So thanks for asking me the question. These are interesting. It's funny because Tricia says, hey well, you want to talk about this, or we've got this question, do you want to talk about this? And I say sure, and the thing is is that I talk about this stuff all day long to lots of different people, so it's a fairly simple thing for me to kind of go into explanation mode about osteoporosis.
Speaker 3:So the biophysiology of osteoporosis is pretty interesting. Basically, throughout our lives and as we grow and then when we get to around 30 years old, 35 years old, there's a building of bone cell and a tearing down bone cell. So there's a constant turnover of bone material in your body as you live. So a lot of people don't realize that your bones, even though they're hard and seemingly inflexible, they are actually living parts of your organism and so they are constantly being turned over, just like your skin. You know how your skin will flakes and if you have a scratch it'll heal, and the same thing happens with bone. Almost exactly the same with bone. Almost exactly the same. The cool thing is that this process works well into your 80s and 90 years old. The problem is that the bone cells that tear down the old cells of bone and then become overactive and the ones that build the bone back up don't work as well. So we get, over time, more bone loss and less bone building up. So this process becomes a problem with bone resorption. So the bone gets resorbed by your body and that's all that's left is this matrix of thinner bone material. So the idea to help slow that process is to decrease the amount of bone that is resorbed and try and encourage the bone cells that make more bone grow or make your bones stronger to help them be more active. So ways that we can do that.
Speaker 3:Tricia's going to go into the nutritional piece of that, but just briefly vitamin D hugely important. Magnesium very important. Calcium important too, but often we over-calcify ourselves as far as intake. So I don't recommend a whole bunch of extra calcium if you're eating a normal diet with good fruits and vegetables and other sources of calcium, because then you can put calcium in other places, like in your arteries, and so you really don't need that. So you want to make sure you have the right amount of calcium, but not so much that your body is overrunning it and making kidney stones and filling up your arteries full of calcium and stuff like that. And it goes right along with what Tony was just saying is activity.
Speaker 3:The more we actually stress our bones, the less bone resorption and the more bone regeneration happens. And in fact it's interesting women that are especially in the Asian population and in women that are very thin, women that are very thin, women that are very thin especially, they have much more bone resorption. In other words, their bone loss goes faster than people that are heavier. Now, why is that Is because they don't have as much stress on those bones and so the bone isn't reacting to the stress from that. Now I'm not advocating people that are thin to go out and gain a bunch of weight just for bone health, but I recommend that people stay active more than they gain weight. So your comment earlier, tony, about resistance training being very helpful, that's very true.
Speaker 3:Now we think about bones being rigid. Well, they're actually very flexible and the bone flexes every time we step. Let's just say the big thigh bone, the femur that bone flexes. The tibia bone, which is from the knee down to the ankle, that every step those bones are flexing a little bit. You don't even notice it, but it's doing that and it adds to the bounce in our step and it adds to our ability to react to the ground. But the other thing that it does is that it, when it's stressed like that, the bone says, hey, I'm being worked, I better, you know, keep on top of this and make sure my bones are strong so it works. And I. The other thing I tell people is motion is lotion, so it does a really wonderful job of lotioning up the joints and so keeping moving very important. A lot of people get into the thing where they say, well, my knees hurt, so I can't do anything. No, your knees will hurt less if you get up and move. So I recommend they keep moving.
Speaker 2:Okay, hey, can I just jump in there and just thank you for that, because as a as a 25 year ultra marathon runner, I couldn't even tell you the number of times where I was told you know well, wait till your knees go out, how about your knees, knees, knees, knees and I would always refer to this, this like 20 year longitudinal study, I think out of Stanford, with the tens of thousands of people that talked about that. It's a lot of. The knee related problems are more, even from people that have this uneven wear and tear on their shoes over time, like they don't change those out or they run on the camber of the road or they. You know that sort of thing. But that the running itself lubricates the joints, and I would say that, and so I appreciate that from a validation standpoint. And then, of course, I ended up tearing my meniscus playing basketball, but then I've even had people go sure, you did, it's all that running, you know that. That was it. So I mean I like the, the, the lotion, that's the motion is lotion, definitely.
Speaker 2:Yeah, yeah, it's so very.
Speaker 3:It's. It's just very interesting. And people are. You know, when people tell me, well, you know, if I had my knees replaced then I could exercise more and I'd lose weight, it's like, well, and then the doctor that is supposed to replace their knee won't do it because they're too heavy. So they're in this conundrum place where they're in trouble.
Speaker 1:Can I ask you a question real quick?
Speaker 3:Yeah.
Speaker 1:What age do most people start to have their bones depleted?
Speaker 3:It's different for everyone and it really depends on a person's activity, weight and other factors and genetics etc. But most people start having degeneration of their joints and their bone. It starts to show up about 65 or 70. And that's where it becomes something we start looking for and in fact, every year that is one of the things in the Medicare wellness visit that I will go through is to make sure that bone health is addressed. So it really is after about age 65 that we start focusing in on it more. So good question.
Speaker 3:So now my thoughts are what do we do from a medical standpoint if a person has crossed that bridge and is now in osteoporosis and they're at higher risk for bone fracture just because their bones are so brittle? Now, a lot of people think that, just because their bones are brittle and they're old, if you break a bone it doesn't hurt very much. So not true. Bones that you know if you hear of, somebody fell and broke their hip or whatever. Those fractures are incredibly painful for people and, honestly, they're often the gateway towards their demise. So it's very, very important to maintain bone health and to be addressing it so that you don't end up in one of those categories where you don't have any bone health and you've got a pin now in your hip but there's nothing for the pin to hold on to because the bones are basically like rotted balsa wood and so you can't, there's nothing to hold on to and you just can't walk anymore. Then you're really in trouble. So we like to address this quicker, in the earlier stages, so a person doesn't get to that fracture place and we call that.
Speaker 3:When a person has an osteoporotic fracture, we call that a pathologic fracture. It's a fracture because of the pathology of osteoporosis. So when a fracture happens, obviously that's really uncomfortable for a person and so we try to avoid that. Now how we do it? Now there's the earlier things and the things that Tricia, of course, is going to say about making sure that people eat the right things. But there's three medicines that we talk about. I'd be happy to go into those at some point, but there's three different types. One's an oral pill, one's a once every six month injection, another is a once a year infusion, and all of them work, and they work best in basically that order. The pill doesn't work as well as the shot, which doesn't work as well as the infusion, and they are very helpful. There's also one for a person that has a pathologic fracture, which I just described, that needs to make quick bone. There's one that makes bone happen really fast, and that one is a once a month shot. So there's all kinds of different things we do for that.
Speaker 2:Do you know that my ADHD is dying right now? I'm dying to tell a Harry Potter joke about like I believe that was called bone grow in the fourth or fifth movie.
Speaker 3:And it was a potion that was taken when it was wobbling your wrist yeah, I remember.
Speaker 2:Yeah, yeah yeah, that's great.
Speaker 1:Thank you. Very fascinating to learn all that. I really appreciate that. So right now we're going to kind of go into more of the dietary recommendations. I'm going to go through a few of the and I'll try to be make this quick, but we're going to go through some foods that you want to stay away from and foods you want to incorporate into your, your diet. So number one is sugar, and I remember I taught a sugar class.
Speaker 3:Wait, more sugar Really A long time ago, that's what I heard.
Speaker 1:Oh, I'm on it and it was like where are the Rotten Tomatoes? It was like I was telling people to get a divorce because they were not happy, but the more that that's become a thing. The thing is is that sugar isn't fat, doesn't cause more fat. Sugar causes fat. It needs to be called the new fat because sugar causes so many issues.
Speaker 1:But one of the things that sugar does because it has zero nutritional value whatsoever that when you consume it your body has to extract minerals and other nutrients from your bones, from your teeth, from your muscles, in order for your body to digest it. So if you think about how much sugar you're eating throughout the day, each time you consume sugar your body is having to extract that extra, those minerals, beautiful, wonderful elements in your body, has to go in and help your digestion there. So that's number one. Next is to avoid carbonated drinks. So that includes, like soft drinks, diet versions, because what happens is it creates a higher acid load in the body. So again, if you think of a battery, you think of how acidic a battery is. Did you know that pop has the same, almost the same content? It's pretty impressive. So it creates high pH in your body.
Speaker 3:So wait a second. Excuse me, I don't mean to interrupt you, but acid is low pH.
Speaker 1:Yes.
Speaker 3:And so does it create higher pH with a soda or a lower pH? I just didn't understand.
Speaker 1:Yes, so it creates a higher acid load in the body, so higher pH, and so what happens is it's promoting the calcium to be pulled from the bones to neutralize the acidity.
Speaker 3:I gotcha yeah.
Speaker 1:So what you want to do, rather than having soda I know there's a lot of people that love soda, but you know if you can but by incorporating more water, herbal teas could really be helpful. So if you are drinking a lot of soda, just try to be consuming. That will be more helpful for your bones and your body.
Speaker 2:So I know I'm not going to be a fan you know we need to hear it Honestly, like I'm smirking and people can't see that, but it's like OK, what else are you going to take away? Like the Santa Claus, the Easter Bunny? You know what's next.
Speaker 1:But I mean, but I appreciate this because we do need to hear this and that's the truth. Though it's, you know, kind of foods that we are so readily available, it really is doing a number on our body, and so our body is so anti-cancer and works so hard to keep, you know, our blood level, everything in perfect condition, but the way we treat it, it is going to take a toll, and so, anyway, on to salts. So there's two different kinds of salts. There's the iodinized salt, just the table salt, and there's Himalayan salt. So when you have increased salt, it actually takes calcium and it excretes it out of the urine, and so if you replace that with Himalayan salt, there's like 82 minerals that you will find in the Himalayan salt. So just the table salt is not recommended at all, but you can also incorporate spices and all sorts of herbs to add lots of different flavors and not just the salt, so that can really impact your bones as well.
Speaker 1:Caffeine is number three. While a lot of people feel like especially if you are a sports person and you do a lot of exercises, you know they like to have caffeine, but caffeine actually interferes with absorption of calcium, and so that is another thing that you need to be really cautious of. So, whether you're a coffee lover or if you like lots of different pops and so forth, you want to just kind of start paying attention to, and that's the last thing you want. You don't want to create things now for later in your life that will impact you negatively. So what you're doing to your body now is going to have a greater impact later.
Speaker 1:The next thing is hydrogenated oils. If you look back on the package and it says partially hydrogenated or just hydrogenated oil, you know, and on the front of the package you'll say there's no trans fat. That is a trans fat. So they are lying to you. And it makes me crazy that they'll say no trans fat, because all you have to do is look on the back of a package and if it says partially hydrogenated or hydrogenated oils, that is a trans fat and that also interferes with your bone health. So you want to use healthier fats like avocado oil or olive oil.
Speaker 1:Olive oil though you don't want to. There's like a heat point of like I think it's between 113 degrees and 130 degrees, so anything above that, those molecules get broken down and it becomes a trans fat. So if your oil starts to smoke, you've just destroyed it, and so you really want to pay attention to that smoke point and keep that heat as low as possible so you don't ruin your oils. As low as possible so you don't ruin your oils. Five is switching from wheat bran to sprouted grains, because wheat bran has a they're called phytates and it also inhibits calcium absorption. So anything that you can have sprouted grains or anything to reduce that phytate content is going to be really, really important to helping that keeping that calcium where it needs to go.
Speaker 1:The thing to add is collagen. Collagen protein is really really good. There's a lot of collagen rich foods like bone broth that can really replenish your bones. And calcium Jeff talked a little bit about. We get a lot of calcium in our diet. Something that is going to be a little controversial that I'm going to add is dairy. So there's actually been a study done where dairy there's a lot of people that don't incorporate dairy in their diets in like Japan, and they have less fractures than people in the United States, where we are very high dairy consumers, and so just a little food for thought there.
Speaker 3:That's something that's really interesting, because when patients ask me, well, if my bones are strong, do I need to increase my milk or my dairy intake? And I'm saying, well, how much do you take in? And usually I say no, you're doing plenty.
Speaker 1:Yeah, so just something to be aware of. But there's leafy greens, kale, collards. That is all very fortified in calcium as well. So it's incorporating a lot of the better foods. You know, just the fresh fruits and vegetables that really help in that department, but you can also add.
Speaker 1:Dr Jeff talked about vitamin D. You know that is part of a needs to be incorporated into your diet. So if you're living in a darker area or it's in the wintertime, you want to make sure that you're having that vitamin D and you want to get regular exposure to sunlight. That can naturally boost that vitamin D level and that having more vitamin D it will also help in the consumption of calcium. So you need those two together to make those things happen.
Speaker 1:Phosphorus and magnesium those are also really important minerals and Dr Jeff also talked about that in the formation of overall bone structure. And seeds, nuts, grains those are really high in those minerals as well. Vitamin K that plays a key role in the bone metabolism. So food time in vitamin K also is kale, spinach, broccoli any of those kinds of foods are going to be really helpful as well. Broccoli any of those kinds of foods are going to be really helpful as well. We kind of talked a little bit lifestyle exercise, so so important, but it's not just weight bearing, it's incorporating any kind of weight training or you know that really helps strengthen those muscles.
Speaker 3:So resistance training.
Speaker 1:And your bones as well. Yeah, any kind of weight training, resistant training that is gonna be really really helpful. So jogging, walking, is also really important. Swimming, biking, that is not the impact that you need, even though that's really good for keeping that movement and your cardiovascular portion of your body really healthy. That's really good for keeping that movement and your cardiovascular portion of your body really healthy. That's really important for that, but it doesn't impact the bone itself. The next thing is making sure, just like Dr Jeff said, is having regular checkups to see where you are with that bone density and there's things that you can do to measure and they can adjust for treatments and that's going to be really important.
Speaker 1:A balanced diet, which kind of talked a little bit rich in fibers and fermented foods, help support that gut, and so having a healthy gut will also play a huge role in bone health.
Speaker 1:We talked about a healthy gut earlier in another episode, but also managing stress. Chronic stress can negatively affect overall health, including bone health, because the more stressed you are, your body's not going to absorb certain nutrients and minerals that you're going to need. So we want to make sure that when you're reducing your stress, that will improve the quality of your life. Family support Tony talked a little bit about that and how even engaging with family and friends and incorporating a lot of that emotional piece into your life can add that support and can really, especially as you age people in that age bracket really need that family support. So those are kind of some thoughts that I had. I kind of ran through them really quickly because we're about out of time, but I just wanted to give you some of those new dietary focuses and I don't want you to just think of all the things you can't have. I want you to focus on the things that you can have but maybe start crowding out some of the foods that maybe not be as helpful for your bones.
Speaker 3:Great, great job.
Speaker 1:Yeah, I just want to thank you both for being here today. Thank you for joining us on the Q&A Files, and I want to especially thank Monica for your great question on bone health. I think that that was really awesome and we trust that our conversation not only helped fortify your frame, but also empowered you with knowledge to navigate your path to stronger bones and a more healthy life. So until next week, keep your questions coming and keep learning. And remember every day brings a new chance to strengthen your health. So don't forget to share a podcast with your friends and family so they can learn and grow alongside us. So keep your questions coming and we will see you next week. Thank you so much. Bye, everybody, bye-bye.
Speaker 1:Thanks for tuning into the Q&A Files, delighted to share today's gems of wisdom with you. Your questions light up our show, fueling the engaging dialogues that make our community extra special. Keep sending your questions to trishajamesoncoaching at gmailcom. Your curiosity is our compass. Please hit, subscribe, spread the word and let's grow the circle of insight and community together. I'm Trisha Jameson, signing off. Stay curious, keep thriving and keep smiling, and I'll catch you on the next episode.
