Welcome to "Prevent
Osteoporosis Naturally."
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I'm Doctor David
DeRose, president of
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Compass Health Consulting.
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I'm a
board-certified specialist in
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internal and
preventive medicine.
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Most importantly, I am
your host for this presentation.
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This journey is about looking
at natural things you can do
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to address osteoporosis.
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Perhaps you've got a
question, even as we begin.
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It may be very
similar to a question
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asked of me not
long ago from a friend.
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She asked, "Doctor
DeRose, I just was diagnosed
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with osteoporosis.
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Is it anything I need
to be concerned about?
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I assured her, most definitely,
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she needed to be
concerned about osteoporosis.
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"Why?" you ask.
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Let's first talk
about what osteoporosis is.
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The word should give you
a clue as to what's going on
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"Osteo" refers to bone.
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We all know what "porosity" is.
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It's something that's
porous, like a sponge.
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This means that
osteoporosis is a
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thinning of the bones,
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where those once
solid structures become
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thinner and thinner,
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leaving you at
risk for fractures.
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Bone is an amazing tissue.
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It is designed to
be optimally strong
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with minimal weight.
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Think about that--optimal
strength, minimal weight.
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What strengthens your bones are,
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among other
things, weight-bearing
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exercise. We
will come back to that
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when we speak about
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what to do to
strengthen your bones.
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Just to give you an overview,
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this design
involves two sets of cells.
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Osteoblasts ("B" for
blast) that build up,
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and osteoclasts that break down.
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If you're putting a
lot of stress on the bones,
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stimulating the osteoblasts,
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that will build up the bone.
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On the other hand, if
you're laying in bed, or
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if you're an astronaut
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in a weightless environment,
there's a real challenge.
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Astronauts in that
setting, unless they're
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especially working
to stimulate the bone,
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are at high risk for
very rampant osteoporosis.
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I'll give a little overview
of what osteoporosis is.
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This is important, and
we need to look at it now.
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Osteoporosis is
incredibly common
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throughout the United States.
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Tens of millions of
people, somewhere between thirty
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and forty
million Americans, are at
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significant
risk of osteoporosis.
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At least ten million
actually have the condition.
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It is predominantly a
condition that affects women,
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about four times more than men.
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Men aren't exempt. Men
can have osteoporosis as well.
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What is of much
concern about osteoporosis
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is that connection
with fracture risk.
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If you're like me,
you've had fractures before.
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You survived,
you're just fine. I've had
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numerous
fractures over the years.
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None of them, to my
knowledge, has caused
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any permanent disability.
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When we're
speaking about osteoporosis,
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the equation has changed.
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We're not talking
about healthy bones
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that sustained a fracture.
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We're talking
about unhealthy bones.
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Somewhere between one and
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two million osteoporotic
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fractures occur each year
in the United States alone.
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Some of you are viewing
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from other places, watching this
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film in other settings.
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The results are
staggering, looking at
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the Western world
in particular and the
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impact of osteoporosis.
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Let's focus on the US
data for just a little bit.
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The most common
osteoporotic fracture
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is that of the vertebrae,
the bones of the back.
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Also high on the list
are hip and wrist fractures.
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Those are the three big ones:
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vertebrae, hip, and wrist.
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How important is it?
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If you've got poor bones,
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and have an
osteoporotic fracture,
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what is likely to happen?
Let's take a look together.
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Osteoporotic
fractures of the wrist are
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very common. The
classic situation is a fall.
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A person will fall,
reach their hands out.
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If these bones in the
lower arm (going into the wrist)
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are weak, the
impact of that fall
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will shatter those bones.
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As a result, you've
got two fractures on
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two bones in the
wrist, called the radius
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and the ulna.
These join up with the
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carpal bones, the wrist bones.
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You can have multiple
fractures from one fall.
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If it's a bad
fracture, you'll have to have
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hardware put in. It will
not only limit you but, if
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you're osteoporotic, it can
be harder to heal that fracture.
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What happens if
someone has a wrist fracture?
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About one-fifth of those
individuals are hospitalized.
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That generally means
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undergoing some kind of
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procedure where doctors must
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open things up
and put hardware in.
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It is the cause of some
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half-million
physician visits each year,
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from wrist fractures alone.
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Let's move on to the most common
of the osteoporotic fractures,
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that of the spine.
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You might have
seen someone bent over,
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walking with kind of
a hump on their back.
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This is a classic appearance
of someone with progressive
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osteoporotic fractures.
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When those bones are not sturdy,
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relatively minor impacts
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can cause what is
called a compression fracture.
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Someone might sit
down too forcibly.
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You ask, "Why would
someone sit down too forcibly?"
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One might think
the chair is here,
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when it's really two feet lower.
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When sitting down,
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those bones are
actually compressed.
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To have a
compression fracture, you don't
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have to be
osteoporotic. I had a friend
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who was a doing a
lot of outdoor work,
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maintaining structures.
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He was on a a concrete wall,
maybe eight or ten feet up.
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Something gave out,
and he landed on his feet.
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The stress of that fall, from
that distance (he was a pretty
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husky guy), actually caused
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some compression
fractures. It was just that
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impact, stressing the bones.
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Osteoporotic fractures
occur with mild stress.
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Many times, people don't even
realize it, if they've got bad
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osteoporosis. They just notice
that they're really hurting.
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They get an X-ray,
find out it's a fracture.
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That person says,
"Fracture? I never fell."
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Osteoporosis is a significant
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risk factor.
You might ask "Well,
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why is it bad?
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Can't you just fix
the vertebral fracture?"
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There are some techniques
that can seek to maintain
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the height of the vertebrae,
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without getting that
hunched-over appearance.
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If you are not able to have
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such a procedure, or
if it is not effective,
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you will have progressive
kyphosis, or bending over.
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This creates a
number of problems
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and actually puts more stress
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on the front of the vertebrae.
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Some say, "I don't get
what you're talking about."
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Let's imagine that my wrist
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is the front of my
body. My face is here.
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These are my vertebrae. (I'll
put my clicker in my pocket.
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You'll remind me if I
can't find it, won't you?).
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Here is our
vertebrae. If someone is
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getting this kyphosis,
where they're bending forward,
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their vertebrae
are bending like this.
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That's putting more stress
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on the front of those vertebrae.
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There's more force
there, and they can get
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progressively
more and more wedged.
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The person can get
more and more bent over.
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As that happens,
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it actually constricts your
chest and abdominal cavities.
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The chest
excursions can be limited.
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If you already have breathing
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problems, they
can be complicated
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by these vertibral fractures.
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Furthermore, if
you've got problems
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with your digestive system,
that could be more compressed.
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You can have
protuberance of abdomen.
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You can have more
problems with reflux
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and heartburn. Acid is going
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back up the
esophagus. That bending over
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is putting more pressure
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on the abdominal area, in
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particular the stomach contents.
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What you see is a progressive
pattern with osteoporosis.
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You'll want to try to prevent
it, prevent the fractures,
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from the very beginning.
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Otherwise, there
could be serious problems.
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Perhaps the most
devastating osteoporotic
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fractures is that of the hip.
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A hip fracture can be the
ticket to hospitalization.
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Surgery is often needed
to adequately repair the hip.
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It's a billion-dollar problem.
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Eighteen to twenty billion
dollars (or more) is spent
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each year in the United
States due to hip fractures.
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That is perhaps not
the worst impact, as
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it directly
contributes to some 15,000
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deaths each year.
This is really an epidemic.
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As we get older as a
population, more of us are at
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risk for this as
our bones become thin.
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Some of the
data suggests as many
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as one in five
people who have a hip
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fracture,
because of osteoporosis,
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die within a year.
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I remember seeing a woman
some years ago. She actually did
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not have an
osteoporotic fracture.
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She'd just had a
fall, and when I saw her
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she was not walking.
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She wouldn't go
out of her house.
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I asked, "Why don't
you go out of your house?"
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She said, "I'm
afraid I'm going to fall."
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The interesting thing,
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to which I've
already alluded, is that
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one of the things that
strengthens bone is exercise.
00:10:42.14\00:10:45.97
A fall, and a
fracture resulting from it,
00:10:46.01\00:10:51.05
is a common cause
of decreased function.
00:10:51.08\00:10:55.38
It may be decreased function
00:10:55.42\00:10:57.45
because of compromised
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bony integrity. In
other words, a person
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just can't do as
much. They are limited
00:11:01.66\00:11:03.66
following the fall.
Maybe they can't walk anymore.
00:11:03.69\00:11:07.13
Their gait is not stable,
and they have to use a walker,
00:11:07.20\00:11:11.23
limiting them in that
way. The point I'm getting at
00:11:11.27\00:11:14.97
is, even if after the fracture
00:11:15.00\00:11:18.54
you completely recover,
you will likely be afraid
00:11:18.57\00:11:22.64
of having another
osteoporotic fracture.
00:11:22.68\00:11:25.41
You'll limit your activity,
00:11:25.45\00:11:26.58
which ironically
is one of the things
00:11:26.61\00:11:28.95
that
contributes to osteoporosis.
00:11:28.98\00:11:31.02
This is a perfect
time just to pause
00:11:31.05\00:11:32.99
and let you know
where we're going.
00:11:33.02\00:11:34.42
We've been trying
to help you see how
00:11:34.46\00:11:35.99
important osteoporosis is.
00:11:36.02\00:11:37.79
It can affect quality
of life, your appearance.
00:11:37.83\00:11:40.96
It can cost millions or even
billions of dollars to society.
00:11:40.96\00:11:45.73
It can have a huge
impact on an individual.
00:11:45.77\00:11:48.07
It likely won't cost millions
for any one individual, but
00:11:48.10\00:11:50.64
even that is
theoretically possible.
00:11:50.67\00:11:54.84
There are things
we can do to prevent
00:11:54.88\00:11:56.98
osteoporosis naturally.
00:11:57.01\00:11:59.15
One of those things
that I want you to have
00:11:59.18\00:12:01.92
front and center in
your mind is exercise.
00:12:01.95\00:12:04.75
It just so
happens, if you've been
00:12:04.79\00:12:06.52
watching these
LifeStart seminars, you realize
00:12:06.55\00:12:10.73
where I'm going with this.
00:12:10.76\00:12:12.26
We have a
mnemonic, a memory device.
00:12:12.29\00:12:14.83
This is a paradigm, an
approach to improving health,
00:12:14.86\00:12:18.80
into which this fits.
In fact, it fits right
00:12:18.83\00:12:21.94
in just about the
middle of the LifeStart
00:12:21.97\00:12:25.11
system. LifeStart is
nine different approaches
00:12:25.14\00:12:30.78
that can help prevent disease.
00:12:30.81\00:12:33.42
Let me just walk you through,
00:12:33.45\00:12:34.78
if you've never heard it
before. This will be a review,
00:12:34.82\00:12:36.99
for those of you
who have heard it.
00:12:37.02\00:12:38.92
If you're alone,
you may want to try to
00:12:38.95\00:12:41.42
beat me to it, see
if you can get a jump on
00:12:41.46\00:12:44.49
each of the letters
and what they represent.
00:12:44.53\00:12:46.56
The "L" stands for Liquids.
00:12:46.59\00:12:49.00
The "I" is for
Interpersonal Relationships.
00:12:49.03\00:12:52.93
The "F" stands for Foods.
00:12:52.97\00:12:55.84
The "E" (we've talking about
it already) is for Exercise.
00:12:55.87\00:13:00.14
"S" stands for Sunlight.
00:13:00.18\00:13:04.21
"T" is for Temperance, the
00:13:04.25\00:13:08.02
total avoidance
of harmful things,
00:13:08.05\00:13:10.02
and use of good
things in moderation.
00:13:10.05\00:13:12.39
"A" is for (fresh) Air,
00:13:12.42\00:13:14.22
"R" for Rest, and "T"
for Trust in Divine Power.
00:13:14.26\00:13:18.96
That's the LifeStart paradigm.
00:13:18.99\00:13:20.86
We're going to
find that those elements
00:13:20.90\00:13:23.00
can actually help you
prevent osteoporosis naturally.
00:13:23.03\00:13:26.80
If I went through
that list too quickly,
00:13:26.84\00:13:29.47
we have a free e book.
00:13:29.50\00:13:31.21
It's available for you
at lifestartseminars.com.
00:13:31.24\00:13:35.51
Login, pick up that
free e book. It walks you
00:13:35.54\00:13:38.68
through the whole system.
00:13:38.71\00:13:39.85
You'll see how
it applies to a host
00:13:39.88\00:13:41.65
of conditions,
not just osteoporosis.
00:13:41.68\00:13:45.89
If you're already engaged
00:13:45.92\00:13:47.99
with this topic
we're speaking about
00:13:48.02\00:13:50.09
(osteoporosis), we
have a free study guide
00:13:50.13\00:13:53.36
available for you
on the same Website,
00:13:53.40\00:13:56.50
lifestartseminars.com.
00:13:56.53\00:14:00.54
Osteoporosis is important,
00:14:00.57\00:14:02.90
having both physical
and emotional affects.
00:14:02.94\00:14:06.14
It is significant.
00:14:06.17\00:14:07.71
Do we need to do something
about it? There's no question.
00:14:07.74\00:14:10.58
All the expert groups are saying
00:14:10.61\00:14:12.45
this is an
important issue to address.
00:14:12.48\00:14:14.75
We've talked
enough that you're saying,
00:14:14.78\00:14:16.48
"Hey, I don't need an
expert group to tell me that.
00:14:16.52\00:14:18.69
I want to deal
with osteoporosis."
00:14:18.72\00:14:22.89
The challenge is
that typical treatment
00:14:22.92\00:14:25.56
guidelines are
recommending medication therapy.
00:14:25.59\00:14:28.83
All those medications
recommended for osteoporosis
00:14:28.86\00:14:32.70
have the potential
to cause side effects.
00:14:32.73\00:14:35.07
This is always a
challenge. I see it
00:14:35.10\00:14:37.21
when I'm in the
clinic. I have a reputation for
00:14:37.24\00:14:42.28
working with more
natural therapies.
00:14:42.31\00:14:44.18
I'm typically seeing patients
00:14:44.21\00:14:46.21
who ask, "Doctor DeRose, can I
get off some of these medicines?
00:14:46.25\00:14:48.75
Do I really need this
drug for this condition?"
00:14:48.78\00:14:52.05
It's such an obvious question
00:14:52.09\00:14:54.36
when you feel fine, right?
00:14:54.39\00:14:56.83
I'm asked, "Do I
really have to take this pill,
00:14:56.86\00:14:58.86
that's bothering me in some way,
00:14:58.89\00:15:02.43
if I feel fine?"
00:15:02.46\00:15:04.90
The message is, you need
to treat the osteoporosis.
00:15:04.93\00:15:07.40
Are there alternatives?
00:15:07.44\00:15:08.77
Can you treat and
prevent osteoporosis naturally,
00:15:08.80\00:15:12.74
without using
pharmacological agents?
00:15:12.77\00:15:14.81
Actually, you can.
Let's talk about some of
00:15:14.84\00:15:16.88
what the research shows us.
00:15:16.91\00:15:18.48
In the LifeStart paradigm,
00:15:18.51\00:15:20.22
Many of you have noticed
the word "Temperance," and also
00:15:20.25\00:15:23.42
"Air." There's an interface
00:15:23.45\00:15:26.99
between those two concepts.
00:15:27.02\00:15:29.42
That is so important when
we speak about osteoporosis.
00:15:29.46\00:15:32.43
There's a major air
pollutant associated
00:15:32.46\00:15:36.20
with what some people would
say is an aspect of temperance.
00:15:36.23\00:15:39.97
This is something we
should avoid totally.
00:15:40.00\00:15:42.64
You probably guessed
what it is--tobacco smoking.
00:15:42.67\00:15:46.88
Tobacco smoking
dramatically increases your risk
00:15:46.91\00:15:51.31
of having osteoporosis,
00:15:51.35\00:15:53.78
and also an
osteoporotic fracture.
00:15:53.82\00:15:57.42
There's something
else, a chemical substance.
00:15:57.45\00:16:00.96
In some research, it is
00:16:00.99\00:16:02.89
connected with
osteoporotic fractures.
00:16:02.92\00:16:05.56
That is caffeine.
It's also on the list
00:16:05.59\00:16:09.33
of things that
research data suggests
00:16:09.36\00:16:13.07
increases your risk
of thinning the bones.
00:16:13.10\00:16:15.77
I recommend
00:16:15.80\00:16:16.91
that you get away
from both of those things.
00:16:16.94\00:16:18.74
If you're a
smoker, stop smoking.
00:16:18.77\00:16:21.01
Get away from the caffeine.
00:16:21.04\00:16:22.58
I know these may
seem like important
00:16:22.61\00:16:24.35
parts of your
life. Let me tell you
00:16:24.38\00:16:26.08
one of the great ironies
00:16:26.11\00:16:28.05
of my work as a physician
over the last three decades.
00:16:28.08\00:16:31.99
I have patients say these
two words to me all the time:
00:16:32.02\00:16:36.42
"If only . . . "
00:16:36.46\00:16:38.09
"If only, Doctor DeRose."
00:16:38.13\00:16:39.83
"If only I had
done this sooner."
00:16:39.86\00:16:41.80
The point is, don't wait until
you have terrible problems,
00:16:41.83\00:16:45.80
and you've got to stop
smoking. Take the cue right now.
00:16:45.83\00:16:49.10
You weren't motivated by the
cancer or heart disease risk.
00:16:49.14\00:16:53.27
I'll tell you now that smoking
can affect your appearance.
00:16:53.31\00:16:56.91
It contributes to
wrinkling of the skin,
00:16:56.95\00:16:59.15
as well as osteoporosis.
It can give you that
00:16:59.18\00:17:02.18
so-called dowager's
hump, that kyphosis.
00:17:02.22\00:17:05.22
You can spend the
rest of your life,
00:17:05.25\00:17:07.09
walking around
hunched over, because
00:17:07.12\00:17:09.46
of that smoking
habit. Clearly this is not
00:17:09.49\00:17:12.13
something
glamorous. We all know that
00:17:12.16\00:17:14.20
by now. Let's go on.
00:17:14.23\00:17:16.06
There's a list of some
things that we could do.
00:17:16.10\00:17:18.33
We've talked about some
things that increase risk.
00:17:18.37\00:17:20.40
What does the research show?
00:17:20.44\00:17:22.10
It shows us that
we can decrease risk,
00:17:22.14\00:17:25.24
doing something
we've been talking about
00:17:25.27\00:17:27.11
throughout this
program, exercise.
00:17:27.14\00:17:29.78
Walk for exercise.
00:17:29.81\00:17:31.48
Walking is what
we call a weight-
00:17:31.51\00:17:33.82
bearing exercise.
You're carrying your weight,
00:17:33.85\00:17:36.45
it's being borne
on your bones. Every
00:17:36.48\00:17:38.72
step you take, in a
sense, is stimulating
00:17:38.75\00:17:41.52
bone growth. That's in contrast
to something like swimming.
00:17:41.56\00:17:45.59
Swimming is a great
exercise that I enjoy.
00:17:45.63\00:17:48.33
Swimming is not a
weight-bearing exercise.
00:17:48.36\00:17:51.03
If you have arthritis,
00:17:51.07\00:17:52.67
you might say, "Doctor
DeRose, I can't walk much.
00:17:52.70\00:17:55.14
It really hurts my joints.
00:17:55.17\00:17:56.57
I've got to
swim." Find other ways
00:17:56.60\00:17:59.01
to do weight-bearing
activities. I'll share some
00:17:59.04\00:18:01.74
hints for you before we finish.
00:18:01.78\00:18:04.88
Let's talk a little
bit more about bones and
00:18:04.91\00:18:07.08
bone physiology.
From there, we'll
00:18:07.12\00:18:08.92
pull in some other
things you can do to
00:18:08.95\00:18:10.52
prevent osteoporosis naturally.
00:18:10.55\00:18:12.65
Remember what I've
already shared with you.
00:18:12.69\00:18:15.62
Bone is a living tissue that's
always under construction.
00:18:15.66\00:18:21.40
Your bone is
designed to be minimum weight,
00:18:21.43\00:18:26.00
with optimal strength.
If you get that message,
00:18:26.03\00:18:29.97
this will help you
get out and exercise.
00:18:30.01\00:18:33.24
If you're not
stressing the bone, the
00:18:33.27\00:18:35.48
body responds, "Why are
we putting all these minerals
00:18:35.51\00:18:37.98
into the bone? Why
are we putting this here?
00:18:38.01\00:18:40.28
Let's forget about it and keep
the bone as light as possible."
00:18:40.32\00:18:42.92
You ask, "Why aren't our
bones just as strong as lead?
00:18:42.95\00:18:48.06
Wouldn't that be wonderful
if they were like steel?"
00:18:48.09\00:18:50.23
Do you know how hard it
would be to get around if your
00:18:50.26\00:18:52.43
bones were like steel,
and how much you would weigh?
00:18:52.46\00:18:54.66
You get the message. The
body is an amazing design,
00:18:54.73\00:18:57.40
but we've got to
cooperate with it.
00:18:57.43\00:18:59.20
The challenge is,
00:18:59.23\00:19:00.80
peak bone mass is achieved
relatively early in life
00:19:00.84\00:19:04.77
(late twenties, early thirties).
00:19:04.81\00:19:07.21
What happens is,
bone mass deteriorates
00:19:07.24\00:19:10.01
after that. If you're
young person listening to this,
00:19:10.05\00:19:12.51
you're not concerned
about osteoporosis for yourself.
00:19:12.55\00:19:15.42
If it runs in your family,
00:19:15.45\00:19:16.58
you do need to be
concerned about it.
00:19:16.62\00:19:18.42
You want to be
building bone mass
00:19:18.45\00:19:20.86
during those years. All of us
are going to tend to lose some
00:19:20.89\00:19:24.76
bone mass over time.
00:19:24.79\00:19:26.83
The most rapid
bone loss is in women,
00:19:26.86\00:19:30.17
right after menopause.
00:19:30.20\00:19:33.44
Keep focused
00:19:33.47\00:19:35.10
on a healthy
lifestyle. What does that
00:19:35.14\00:19:37.17
healthy lifestyle look
like, aside from exercise,
00:19:37.21\00:19:39.54
not smoking, and
avoiding caffeine?
00:19:39.57\00:19:42.61
We need to move to the "F"
00:19:42.64\00:19:44.38
in LifeStart. If you
remember, that stands for
00:19:44.41\00:19:47.62
Foods (or
nutrition). Where do we start?
00:19:47.65\00:19:52.09
Let's start with
calcium. It is true
00:19:52.12\00:19:54.49
that you need
calcium for good bones.
00:19:54.52\00:19:56.83
We do typically recommend
that people with osteoporosis
00:19:56.86\00:20:00.73
get a liberal
amount of calcium intake.
00:20:00.76\00:20:03.40
This is often as
much as 1500 to 2000
00:20:03.43\00:20:06.30
milligrams per day. A lot
of people will ask, "Which
00:20:06.33\00:20:09.64
calcium supplement
do I take? Do I take
00:20:09.67\00:20:11.57
calcium citrate,
calcium carbonate, or
00:20:11.61\00:20:13.98
calcium gluconate?
00:20:14.01\00:20:15.74
There is some
difference in absorption among
00:20:15.78\00:20:18.48
the different calcium forms, but
00:20:18.51\00:20:21.35
it's not that huge of a
difference. The bottom line
00:20:21.38\00:20:24.32
is to make sure you're
getting adequate calcium intake.
00:20:24.35\00:20:28.42
If you're a man,
00:20:28.46\00:20:30.13
this is a little bit
more of a difficult question.
00:20:30.16\00:20:33.60
There is evidence in men that
00:20:33.63\00:20:37.73
ramping up your
calcium intake significantly
00:20:37.77\00:20:40.80
may increase your
risk of prostate cancer.
00:20:40.84\00:20:44.17
Typically, unless a
man has osteoporosis,
00:20:44.21\00:20:48.31
I don't recommend they
push calcium as a supplement.
00:20:48.34\00:20:51.68
It is beneficial for all
of us to eat calcium-rich
00:20:51.71\00:20:56.32
foods. What are some
of the calcium-rich foods?
00:20:56.35\00:21:00.72
One of the very
00:21:00.76\00:21:02.12
best categories (in fact, some
people would say the very best
00:21:02.16\00:21:05.29
category of calcium-rich foods)
00:21:05.33\00:21:06.93
are the green leafy vegetables.
00:21:06.96\00:21:11.47
I'll explain why.
00:21:11.50\00:21:14.07
Let's take a cup of cooked kale,
00:21:14.10\00:21:16.50
put it right here. Then we'll
put a cup of milk right here.
00:21:16.54\00:21:20.31
The calcium in milk is probably
only about thirty percent
00:21:20.34\00:21:25.38
bioavailable. That means,
00:21:25.41\00:21:27.65
if that cup milk has
200 milligrams of calcium,
00:21:27.68\00:21:30.52
you can only absorb
about sixty of them.
00:21:30.55\00:21:33.56
Cooked kale can
have roughly as much
00:21:33.59\00:21:38.36
calcium as a cup of milk.
00:21:38.39\00:21:40.46
Let's say it has a
little bit less, only 180
00:21:40.50\00:21:43.80
milligrams of calcium.
00:21:43.83\00:21:45.37
Looking at the two, you might
think milk is a better choice.
00:21:45.40\00:21:48.00
Actually, you absorb
fifty percent or better
00:21:48.04\00:21:51.47
from plant sources of calcium.
00:21:51.51\00:21:53.84
It's more bioavailable, so
you get more benefit from it.
00:21:53.88\00:21:56.88
If you start with
180 here, you end up with
00:21:56.91\00:22:01.05
ninety or better milligrams
coming into your body.
00:22:01.08\00:22:04.05
This one here
started with 200, but
00:22:04.09\00:22:07.02
you may only end up with sixty.
Do you see how that works?
00:22:07.06\00:22:11.33
What I'm saying is,
00:22:11.36\00:22:13.76
you want to
optimize calcium intake,
00:22:13.80\00:22:16.36
regardless of where
you're at in this equation.
00:22:16.40\00:22:18.93
You don't have
to take a supplement
00:22:18.97\00:22:21.57
unless you're
risk for osteoporosis.
00:22:21.60\00:22:24.07
This means you have
been prescribed one,
00:22:24.11\00:22:26.04
or have osteoporosis and are
00:22:26.07\00:22:28.61
told you need to take it.
00:22:28.64\00:22:30.28
What's really fascinating,
00:22:30.31\00:22:32.48
when speaking about milk and
00:22:32.51\00:22:33.85
the green leafy
vegetables, is seen when
00:22:33.88\00:22:36.75
you look throughout the world.
00:22:36.79\00:22:38.49
It seems that the
epidemic of osteoporosis
00:22:38.52\00:22:41.86
is especially
affecting those who use
00:22:41.89\00:22:45.66
a lot of dairy
and animal products.
00:22:45.69\00:22:48.93
It's not those who are
living more simple lives and
00:22:48.96\00:22:52.00
eating more
vegetable sources of nutrition.
00:22:52.03\00:22:55.07
Some people
would say, "Dr. DeRose,
00:22:55.10\00:22:56.91
that's because
they're much more active."
00:22:56.94\00:22:58.84
Affluent countries,
00:22:58.87\00:23:00.51
where they're able
to get all those dairy
00:23:00.54\00:23:03.41
and animal products,
are much more sedentary.
00:23:03.45\00:23:08.25
There's an
interesting thing, and
00:23:08.28\00:23:11.05
I have looked a lot of
literature on this subject.
00:23:11.09\00:23:14.29
We can say some
things with confidence,
00:23:14.32\00:23:16.99
and much
research indicates a fact,
00:23:17.03\00:23:19.39
at least early on.
00:23:19.43\00:23:21.23
If you ramp up
your protein intake,
00:23:21.26\00:23:24.10
especially from animal sources,
00:23:24.13\00:23:25.83
you actually
increase calcium losses.
00:23:25.87\00:23:29.20
There's some question as
00:23:29.24\00:23:30.71
to whether that
levels out over time,
00:23:30.74\00:23:32.57
if you're eating a
lot of animal products.
00:23:32.61\00:23:36.11
Eating more
protein from animal sources
00:23:36.14\00:23:38.85
is not
beneficial for bone health.
00:23:38.88\00:23:41.78
That, to me, is the
clearest interpretation
00:23:41.82\00:23:44.39
of the data. I recommend
00:23:44.42\00:23:46.82
emphasizing things like the
00:23:46.86\00:23:48.32
green, leafy
vegetables to get your calcium.
00:23:48.36\00:23:50.59
Don't emphasize
00:23:50.63\00:23:52.53
things like milk.
Remember that connection to
00:23:52.56\00:23:55.36
high calcium
intake. Some suggest
00:23:55.40\00:23:58.33
it may increase the
risk of prostate cancer.
00:23:58.37\00:24:01.77
We need to
hasten on and talk about
00:24:01.80\00:24:03.54
some other things you can do
00:24:03.57\00:24:04.91
to prevent
osteoporosis naturally.
00:24:04.94\00:24:08.08
We can't leave diet,
00:24:08.11\00:24:09.78
at this point. We
must talk about some other
00:24:09.81\00:24:11.95
things that are very important,
00:24:11.98\00:24:13.65
as far as
dietary considerations.
00:24:13.68\00:24:16.15
One that I want you
00:24:16.18\00:24:17.75
to really understand has to do
00:24:17.79\00:24:20.26
with another letter. It's
not just the "F" in LifeStart,
00:24:20.29\00:24:23.93
but also the "S,"
which is Sunlight. We have
00:24:23.96\00:24:29.80
an absolute need for vitamin D,
00:24:29.83\00:24:32.80
if we're going to
have healthy bones.
00:24:32.83\00:24:34.47
Vitamin D can be ingested, or
00:24:34.50\00:24:36.54
taken as a supplement.
00:24:36.57\00:24:37.87
You can get it in certain foods,
00:24:37.91\00:24:39.67
like fatty fish (a
rich source of vitamin D).
00:24:39.71\00:24:42.74
It seems the optimal source
00:24:42.78\00:24:45.81
(if we can get it)
00:24:45.85\00:24:47.08
is sun exposure.
This actually creates
00:24:47.12\00:24:51.35
vitamin D. A lot of people ask,
00:24:51.39\00:24:53.89
"How much sun exposure is that?"
00:24:53.92\00:24:55.49
I was actually in
a medical gathering,
00:24:55.52\00:24:57.26
not all that long ago.
00:24:57.29\00:24:58.73
A physician was speaking,
who was from a darker race.
00:24:58.76\00:25:04.07
It's interesting
what he said, which was
00:25:04.10\00:25:06.77
something like,
"All you need is 45
00:25:06.80\00:25:08.44
minutes of sun exposure."
00:25:08.47\00:25:09.77
Looking at him, I said, "It
may take 45 minutes for you,
00:25:09.80\00:25:12.87
but if I get
00:25:12.91\00:25:14.01
45 minutes of direct
sun exposure during the hot
00:25:14.04\00:25:17.05
time of day, I'm going
to be more than burned."
00:25:17.08\00:25:21.25
"Burned very badly,"
00:25:21.28\00:25:23.25
probably is the most
accurate way of describing it.
00:25:23.28\00:25:25.39
What you actually
need, the research shows,
00:25:25.42\00:25:28.82
is something called
00:25:28.86\00:25:36.30
You might say, "Doctor Derose,
00:25:36.33\00:25:39.07
you're just trying to
sell me on that study guide."
00:25:39.10\00:25:41.14
It's true that this
will be in the study guide.
00:25:41.17\00:25:43.51
You can get it at
lifestartseminars.com.
00:25:43.54\00:25:46.78
I'm not trying
to sell you on this.
00:25:46.81\00:25:48.21
The study guide is
free. I have nothing to gain.
00:25:48.24\00:25:50.78
A minimal erithemal dose
00:25:50.81\00:25:52.91
is the amount of sun it takes
to turn your skin a light pink.
00:25:52.95\00:25:56.48
You just need half to
one-quarter of that amount
00:25:56.52\00:25:59.19
(daily) on your face,
00:25:59.22\00:26:02.06
hands, and arms. Some
of you are getting jealous.
00:26:02.09\00:26:04.63
I have more vitamin
D- making capacity since
00:26:04.66\00:26:09.06
my scalp is not
obstructed by much hair.
00:26:09.10\00:26:12.23
That aside, you
understand the point.
00:26:12.27\00:26:14.27
Vitamin D is not
made effectively,
00:26:14.30\00:26:17.47
or at all,
00:26:17.51\00:26:18.71
when you get
further from the equator
00:26:18.74\00:26:21.18
during the winter months.
00:26:21.21\00:26:22.54
Keep that in mind.
00:26:22.58\00:26:24.21
We've got to come back to
weight-bearing exercise before
00:26:24.25\00:26:27.18
we finish the program.
00:26:27.22\00:26:28.45
If you're having
trouble getting enough
00:26:28.48\00:26:30.09
weight-bearing
exercise, look into getting
00:26:30.12\00:26:32.12
a weighted vest.
00:26:32.15\00:26:34.76
You can buy a vest that
actually has weights in it.
00:26:34.79\00:26:36.83
You gradually
increase the weights.
00:26:36.86\00:26:38.23
That can increase
00:26:38.26\00:26:39.39
the amount of weight
00:26:39.43\00:26:40.73
your bones are bearing,
even when you're sitting down.
00:26:40.76\00:26:42.93
Your vertebrae are
going to bear more weight
00:26:42.96\00:26:45.07
if you're
wearing such a vest and
00:26:45.10\00:26:46.53
going about your
normal activities,
00:26:46.57\00:26:48.50
even sitting down.
00:26:48.54\00:26:50.34
There are other
problem compounds in the diet
00:26:50.37\00:26:53.14
(you'll want to red flag
these) are sodium and vitamin A.
00:26:53.17\00:26:57.51
I do not recommend
00:26:57.55\00:26:59.01
any of my patients take vitamin
A-containing supplements.
00:26:59.05\00:27:02.05
It can weaken
the bones, and also
00:27:02.08\00:27:03.85
adversely affect
your immune system.
00:27:03.89\00:27:05.79
A high-salt diet
is not only bad for
00:27:05.82\00:27:09.69
high blood pressure,
it's bad for your bones.
00:27:09.72\00:27:12.53
The bottom line is,
the experts are saying,
00:27:12.56\00:27:14.50
we need to eat more
fruits and vegetables.
00:27:14.56\00:27:16.73
We need those green
leafy vegetables and fruits.
00:27:16.77\00:27:19.37
You'll get vitamin
K, as well as calcium,
00:27:19.40\00:27:22.24
that is
health-giving for the bones.
00:27:22.27\00:27:23.91
You'll get things
like vitamin C, magnesium,
00:27:23.94\00:27:25.97
and potassium, that
are also health-giving.
00:27:26.01\00:27:27.74
These things will help naturally
00:27:27.78\00:27:31.41
prevent osteoporosis.
00:27:31.45\00:27:33.88
The last thing I will leave
you with, in the diet realm, are
00:27:33.92\00:27:36.28
omega-3 fats. It's not
only good for the brain,
00:27:36.32\00:27:38.99
not only good for
00:27:39.02\00:27:40.72
cellular
transmission. They are good
00:27:40.76\00:27:43.02
for your bones as well.
00:27:43.06\00:27:45.49
Before we leave,
00:27:45.53\00:27:46.90
you're probably tired after all
we've talked about. That's good.
00:27:46.93\00:27:49.73
Optimal sleep is
good for your bones.
00:27:49.76\00:27:52.67
If you want to learn more,
00:27:52.70\00:27:53.57
Get our free study
guide, the free e book.
00:27:53.60\00:27:56.30
Get the
resources on our Website.
00:27:56.34\00:27:58.51
That Website again is
lifestartseminars.com.
00:27:58.54\00:28:02.74
I'm doctor David DeRose.
Hopefully I've given you some
00:28:02.78\00:28:05.25
encouragement. Osteoporosis
is indeed a preventable
00:28:05.28\00:28:08.45
disease. You can
make a difference.
00:28:08.48\00:28:10.65
Check out more information
00:28:10.69\00:28:12.15
at lifestartseminars.com.
00:28:12.19\00:28:27.17