Welcome back and thank you for
being part of our conversation
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here today as we are
talking about bone density.
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And if you have a question
regarding any area of health,
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visit our web site at
heartwiseministries.org
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where you can ask the
doctor for some simple
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advice to point you
in the right direction.
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And, Dr. Marcum, you
know we talked earlier about
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1 out of 2 women over
50 are likely to experience
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a broken bone.
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A fracture.. yep!
Fracture. That's a lot.
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It's a big statistic.
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One in 4 men over 50, and
as we talked about earlier,
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you know, the chance of
that happening to you is 50%,
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and we want to do precautions
because if we break a bone,
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that's just not
the end of it. Right
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You break a bone and you lose
mobility and it raises the risk
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of a lot of other
health problems especially the
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older you get.
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And, bone loss, to some
degree, is inevitable. Sure
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But if you're losing 15%
of your bone mass every year,
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your muscles are
getting weaker every year;
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you're not getting as
much calcium because you're
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not eating well every year...
then it sort of accelerates
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the bone problems
that we might have.
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So I think there are some great
questions that have come in
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that we want to talk about.
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I think it's going to
elucidate this subject
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and help us all have
better bones - like an elephant!
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Our first question comes from
someone - they want a little
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clarity and they ask:
"What is the difference
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between
osteoporosis and osteopenia?"
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Okay, that is a great question.
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Anything that has the
name "osteo" means "bone." Sure
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So "osteo" means "bone."
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And, what we do
is, we measure...
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we have a way to
measure how much bone
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a person is
losing as they age. Okay
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And a couple of ways to do
that is #1, the way we can do it
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with x-rays we can look
at the bone density. Right
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And there's another
machine that we do called
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"the bone densitometry."
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Now this machine
doesn't have much risk,
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it has a little bit of
radiation, but they say
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if you were flying in
an airplane from New York
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to San Francisco,
you get 15 times more
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radiation just from that flight
than you would get from this.
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It's very little radiation.
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And why we're concerned about
radiation is because radiation
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can damage cells, mutations,
things of that nature,
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so that's why everyone should
be sensitive about radiation.
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So anyway, we measure
it with bone densitometry.
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So if you have osteopenia,
that's just a little bit
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of bone loss and it gives
something called a "T-score"
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that measures that and if
it's between negative 1 and 2.5
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on that, that's how much bone,
it's just a relative score,
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they say you have osteopenia.
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Now if it's below minus 2.5,
and these are just scores...
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we don't want to get
into, that's osteoporosis.
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If you've lost
that much osteoporosis,
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you're even at a
greater risk of falling.
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So bone mass is important
and also sometimes you can
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look at... the bone is
usually fully developed
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by about age 25 and bone
health, a lot of it, is genetic.
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And they say about 80%
of our bones are genetic,
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so if you have a
history, if you're one of those
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1 in 2 women and you look
at the history of your family,
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and your mom and your
grandma had bone fractures,
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well that's even going to put
you at a greater than 50% risk.
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Do you have any bone
fractures in your family?
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Not in my immediate family, no.
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That's good, then
you're in pretty good shape.
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So that bone
history is very important,
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but that only
applies to about age 65.
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After 65, it's not so much
genetics, but it's lifestyle.
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And the moving, believe it
or not, as people get older,
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they move less. Sure - yeah!
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And muscles have an
important effect on the bones...
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the way the bones get
weak or not depends on muscles,
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moving the bones
- very important.
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So people don't move as they
get older and that predisposes
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them to
osteoporosis and osteopenia.
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Now some people never get their
bones checked at all, Nick,
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and then they fall down
and they break a hip. Right
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And the doctor goes in
and says, "Wow, you've had a
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hip fracture, I looked at your
x- ray and you have weak bones."
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"Okay, you've lost
the calcium in your bones,
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your bones are weak."
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And then, at that time,
then they start working on
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the exercises,
sometimes supplements, whatever,
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to build it up.
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And we hear a lot, you
know, we're going to talk...
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There are some questions that
ask about calcium and vitamin D.
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So getting back
to this question,
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the difference between
osteoporosis and osteopenia:
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Osteoporosis
means more bone loss.
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Osteopenia is not
as much bone loss. Okay
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And everyone is going to lose
bone the older they get. Right
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So, being that
it's a hereditary thing,
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if you're a young
person watching this program,
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and you want your
offspring and your lineage
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to have strong
bones, you can start today
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by working on better
bone health, right? Right!
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And, before we're
done, we're going to have
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3 or 4 things that everyone
can do right now to lower
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their risk so they might not
be 1 in 2 women or 1 in 4 men,
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at older ages, that
break a bone. Excellent!
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Breaking a bone hurts, Nick.
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I broke a bone when I
was little and it hurt.
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It hurt because there are nerves
in the bones, bones bleed.
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It's a pretty
traumatic experience when you
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break a bone, so no one
wants this to happen. I'm sure!
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You know, we've got another
question here about calcium.
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It says, "What foods
have the most calcium?"
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And I'm sure there's a little
confusion out there because
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I remember when I
was in school campaigns
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even not too long ago,
"got milk" because it's got all
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this calcium - it's going
to be good for you, right?
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Well, what's the
story behind that?
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Not necessarily - now
calcium is in milk, okay?
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But there are a lot of
other bad things in milk
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now that we're
discovering and especially fat.
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Milk has lots of
fat, has lots of protein,
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casein is one of the proteins
in milk that is not so good,
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it has been
implemented with cancer.
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Fat has been implicated
with cardiovascular disease
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and, unfortunately,
we used to drink a lot of
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milk as we grew up
and now we're finding out
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that milk may not be so
good for us for other reasons
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than just the
calcium part of it...
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And so we're looking
for other ways to supplement
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calcium other than that
and there are lots of ways
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that we can build
up calcium in our body
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besides drinking milk
or eggs or cheese or dairy.
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You know, I'm going to
give you a list of these
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and we'll see how
many, I've got a list here.
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Did you know... now
what we're shooting for
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is about 1,200 mg of calcium
a day if you keep track. Okay
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That's sort of a gross
number of how much you need,
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and remember calcium
is not only important,
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but vitamin D is important...
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Because just because you
bring calcium into your body,
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doesn't mean it's
getting into the bones. Sure
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So when you take some calcium
and things that have lots
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of calcium - orange juice -
that has about 350 mg in 1 cup,
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and most people
drink more than 1 cup.
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It's about a
quarter of your daily need.
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Yeah, right there and a lot
of the orange juice is fortified
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with other things
as well. Sure, yeah
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But orange juice
is a good source.
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Tofu - if you like
tofu, that has about 170 mg
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of calcium in it.
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Greens - greens are
filled with calcium!
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That gets us back
to our elephant...
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What do you think
the elephant ate? GREENS!
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He got his calcium for
his strong bones from greens.
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Just a half cup of
collard greens - 120 mg,
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1/2 cup of spinach - 120 mg.
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So all of these green things
have lots of calcium in it.
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And the nice thing about
eating it in plants is it
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gets absorbed
easier in our body. Right
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If you take a calcium
pill, that doesn't get absorbed
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as healthfully as you
would if you would eat
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that calcium in
its read-to-go form.
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Other things
that have it, oatmeal!
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A lot of people
don't realize oatmeal!
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A half a cup of
oatmeal has 100 mg of calcium.
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Whole wheat bread -
if you just eat one slice
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of whole wheat bread, that
has 70 mg of calcium in it.
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Almonds - nuts have calcium
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and a lot of
people don't realize that.
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Beans - white beans,
1/2 cup of white beans - 80
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Kale - another green has it.
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Just eating orange.
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Have you ever
had those little...
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they sell these appetizers
at restaurants called "edamame?"
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Edamame? Edamame!
Did I say it wrong? Sure
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Did you say it right? I
think it's "e-de-ma-me."
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Edamame - well those,
according to this list,
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those have 50 mg
of calcium in it.
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Broccoli! But
the point is this...
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If you would eat some orange
juice, beans and some greens,,
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beans and greens, you're
going to get tons of calcium!
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And it's ready to be
absorbed into your GI tract,
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and if you have some
vitamin D to go with it,
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it going to get in your bones.
00:08:19.19\00:08:20.73
So there are lots of ways
besides milk to take calcium.
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Now some people, you know,
they have to have their milk.
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Well, guess what?
They can try soymilk.
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Almond milk - guess
what that has in it?
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That has calcium too and
it does away with some of the
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bad proteins that we don't
want the animal-based proteins.
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You don't get as much fat in
it which causes cardiovascular
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disease and it's just
a lot healthier for you.
00:08:42.82\00:08:45.05
So I know they have a lot
of commercials of famous people
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with these milk
moustaches, "milk is good"...
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I'm going to make one
some day, if I ever get famous,
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and I'm going to
take some almond milk,
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and I'm going to put it
around my mouth and say,
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"almond milk is
good!" Right sure!
00:08:59.20\00:09:01.17
Now I'll see if
that gets any publicity!
00:09:01.20\00:09:03.30
I don't know if the dairy
industry will appreciate that,
00:09:03.34\00:09:05.71
but the almond industry will.
00:09:05.74\00:09:07.44
So bone health is just one
more area where a whole food
00:09:07.48\00:09:10.91
plant-based
diet really benefits.
00:09:10.95\00:09:12.75
Well, you know, it's
eating the way God had
00:09:12.78\00:09:14.52
designed us to
begin with. That's right
00:09:14.55\00:09:15.88
You know and you
think about Adam and Eve,
00:09:15.92\00:09:18.62
what did they eat?
and you think of Daniel
00:09:18.65\00:09:20.22
and his friends, you know, they
were fed pulse and vegetables,
00:09:20.26\00:09:22.62
and they were 10 times smarter
so it helped their brains too!
00:09:22.66\00:09:26.26
So God knew what He was doing
when he gave us the foods to eat
00:09:26.29\00:09:29.46
and unfortunately, we've gotten
a little off track in our world,
00:09:29.50\00:09:32.50
but now it's time to
bring the world back on track
00:09:32.53\00:09:35.47
so we can eat a
little bit healthier. Yep!
00:09:35.50\00:09:37.74
I tell you what, if I'm losing
bone density, will I feel it?
00:09:37.77\00:09:40.41
How will I know that
I'm losing bone density
00:09:41.41\00:09:43.28
unless I go to my
doctor and have it tested?
00:09:43.31\00:09:45.08
Sometimes you don't even know
it if you don't get it tested.
00:09:46.82\00:09:50.25
An x-ray might show your doctor.
00:09:50.29\00:09:53.09
For a while people said if
they started getting shorter,
00:09:53.12\00:09:56.09
they could feel like they're
losing bone density. Okay
00:09:56.12\00:09:58.79
And there's a little
bit of truth to that,
00:09:58.83\00:10:00.50
but actually, as we get older,
we lose about 1-1/2 inches
00:10:00.53\00:10:04.43
of our height and we lose
that from the vertebra, okay?
00:10:04.47\00:10:08.60
And the vertebra
actually loses water within the
00:10:08.64\00:10:11.44
vertebra and we lose
about 1-1/2 inches of height.
00:10:11.47\00:10:14.28
Now if you lose a
lot more than that,
00:10:14.31\00:10:16.58
then you might have
some compression fractures,
00:10:16.61\00:10:20.42
fractures in spine
that you don't even feel.
00:10:20.45\00:10:23.08
But everyone that I've seen
that has had a bone fracture
00:10:23.12\00:10:26.29
in their spine, has felt it!
00:10:26.32\00:10:28.39
They go, "Man, my bones
hurt, things ache, it hurts."
00:10:28.42\00:10:31.66
And, one way a person might
know if they've hurt their bone
00:10:31.69\00:10:34.33
or fractured is - if you
have a point in your bone
00:10:34.36\00:10:37.13
that has point tenderness,
one spot, you touch it
00:10:37.17\00:10:40.44
and it hurts like crazy...
00:10:40.47\00:10:41.97
Well that's a
significant injury that happens.
00:10:42.00\00:10:44.61
Some people, even though
things aren't dislocated,
00:10:44.64\00:10:47.11
they have what we
call, "micro fractures,"
00:10:47.14\00:10:50.08
small fractures in their bones.
00:10:50.11\00:10:52.35
We usually see that in
the feet the most, Nick,
00:10:52.38\00:10:54.85
because, you know, your
foot hurts, your heel hurts,
00:10:54.88\00:10:57.62
it's not getting
better, you think it might be
00:10:57.65\00:10:59.89
plantar fasciitis or
tendinitis or something else,
00:10:59.92\00:11:03.76
and then when we
x-ray the foot, we find -
00:11:03.79\00:11:05.86
No, it had a micro, a
small, fracture within the foot
00:11:05.89\00:11:09.46
because they have a weak bone
that has caused the problem.
00:11:09.50\00:11:12.70
And in that case, you
know, to get the bone to heal,
00:11:12.73\00:11:15.24
we want to give all the
things, calcium and sometimes
00:11:15.27\00:11:18.67
immobilizing.
00:11:18.71\00:11:20.04
We want to make
sure they have vitamin D.
00:11:20.08\00:11:21.61
All those things will make
the bone heal and do better
00:11:21.64\00:11:24.15
from a strength standpoint.
00:11:24.18\00:11:26.01
So back to your question
though, how do we know...
00:11:26.05\00:11:28.58
Sometimes we don't even
know if we're losing bone
00:11:28.62\00:11:31.09
because it
happens so subtly. Right
00:11:31.12\00:11:33.05
So if you feel pain
and soreness and you think,
00:11:33.09\00:11:36.73
"Oh no, it might just be bone
loss," it's probably something
00:11:36.76\00:11:39.03
else that you really
need to get checked out.
00:11:39.06\00:11:40.56
Usually the bone won't
hurt unless it's fractured
00:11:40.60\00:11:43.26
or been damaged.
It's a serious problem.
00:11:43.30\00:11:44.63
Right, usually it's not that
and we do that with an x-ray.
00:11:44.67\00:11:47.10
X- ray is probably the easiest
00:11:47.14\00:11:48.54
way to see if a
bone has been broken.
00:11:48.57\00:11:50.31
So then, if we're
worried about bone loss,
00:11:50.34\00:11:52.57
and maybe we have
some hereditary issues...
00:11:52.61\00:11:54.68
You know, in our family,
we've had some osteoporosis,
00:11:54.71\00:11:57.98
how can we strengthen our
bones - what's the best way?
00:11:58.01\00:12:00.62
Okay, now this is
a multifactorial...
00:12:00.65\00:12:03.12
There are many ways we
can strengthen our bones.
00:12:03.15\00:12:05.72
So I say, "Let's think
about the elephant again."
00:12:05.75\00:12:08.66
Elephants have strong
bones, how do they do it?
00:12:08.69\00:12:10.83
Well the first thing
we want to do is make sure
00:12:10.86\00:12:13.66
we're on a movement program.
00:12:13.70\00:12:15.63
We want to keep
moving the parts.
00:12:15.66\00:12:17.20
And if we think about
it, over the last 100 years,
00:12:17.23\00:12:19.63
people have more bone fractures,
their bones are weaker.
00:12:19.67\00:12:22.77
Well, let's ask ourselves
"why?" We don't move as much!
00:12:22.80\00:12:25.81
We have cars now, we
have ways to move around.
00:12:27.34\00:12:29.81
We don't walk; we sit
at the desk all day long;
00:12:29.84\00:12:32.45
we sit in a car all day
long; we watch TV too much;
00:12:32.48\00:12:36.02
we sit in front of the media;
we don't move our body parts.
00:12:36.05\00:12:39.15
We're not active like
we were made to be. Right!
00:12:39.19\00:12:40.89
And when we do that, the
muscles which are connected
00:12:40.92\00:12:43.76
to the bone - don't
keep the bones doing.
00:12:43.79\00:12:45.73
And when the bones and
the muscles aren't working
00:12:45.76\00:12:47.60
together, the
bones become weaker.
00:12:47.63\00:12:49.70
If you don't use
it, you lose it. Right!
00:12:49.73\00:12:52.53
And that's very interesting...
00:12:53.13\00:12:54.47
Here's a bone quiz for you...
00:12:54.50\00:12:56.00
Let's see if you
get this right, Nick.
00:12:57.11\00:12:58.54
This is going to be
hard and we'll see if
00:12:58.57\00:12:59.91
you can do it out there too.
00:12:59.94\00:13:01.28
See if you can answer
these questions about bones.
00:13:01.31\00:13:03.11
What is the biggest bone
in the body - what's the name
00:13:03.14\00:13:06.58
of the biggest bone? I'm
going to go with the femur.
00:13:06.61\00:13:08.22
Yeah, you got
that one. All right!
00:13:08.25\00:13:10.55
Now, I didn't think
that's the biggest bone
00:13:10.59\00:13:12.35
in my friend the elephant...
so now this is going to be a
00:13:12.39\00:13:14.26
hard one, okay?
00:13:14.29\00:13:15.62
What is actually
the smallest bone...
00:13:15.66\00:13:18.83
You know, now you
know how to use the femur.
00:13:18.86\00:13:20.20
What's the smallest bone in
the body and how is it used?
00:13:20.23\00:13:23.33
I'm going to say
that there are some
00:13:23.37\00:13:24.70
bones in our ear
that help us hear.
00:13:24.73\00:13:26.07
Yeah, Nick you nailed
it, you know that we have
00:13:26.10\00:13:29.24
3 bones - the malleus,
the incus and the stapes
00:13:29.27\00:13:31.87
which are very small bones.
00:13:31.91\00:13:33.24
Those bones usually don't
have fractures because we're
00:13:33.27\00:13:35.74
using them all the
time. Right - sure.
00:13:35.78\00:13:37.58
Because we're hearing things;
00:13:37.61\00:13:38.95
the sound wave energy comes
in, it's moving all the time.
00:13:38.98\00:13:42.18
The bigger bones we fracture
seem to be the ones that
00:13:42.22\00:13:45.62
carry lots of
weight and we don't move.
00:13:45.65\00:13:47.92
So the biggest muscles in
our body, the gluteus maximus,
00:13:47.96\00:13:50.73
the muscles that do
our femur and the hip,
00:13:50.76\00:13:52.53
they get weak because we
don't move and then we get up
00:13:52.56\00:13:55.53
suddenly when we get
in an awkward situation
00:13:55.56\00:13:58.13
we fall - our bones can't
keep up with it, they break.
00:13:58.17\00:14:01.60
So the first big principal
#1, we think about our elephant,
00:14:01.64\00:14:05.31
he moves. Okay?
00:14:05.34\00:14:06.98
The second principal, let's
think about the elephant again.
00:14:07.01\00:14:09.98
What does he eat? Greens!
00:14:10.01\00:14:12.18
Lots of greens and beans
and anything with calcium.
00:14:12.81\00:14:15.98
Our bones have calcium in it.
00:14:16.02\00:14:18.25
We have to get enough calcium
in our body into our bones.
00:14:18.29\00:14:21.32
So #2, we have to
eat lots of calcium.
00:14:21.36\00:14:24.49
Now here's another thing...
00:14:24.53\00:14:25.86
Is an elephant
outside or inside? Outside!
00:14:25.89\00:14:29.40
All the time. Outside.
00:14:29.43\00:14:30.77
So when he's
outside, he gets sunlight,
00:14:30.80\00:14:32.83
activates vitamin D.
00:14:32.87\00:14:34.97
We need vitamin D to move
the calcium into the bone.
00:14:35.00\00:14:39.01
To move it from the
diet, move it into the bone,
00:14:39.04\00:14:41.51
we need vitamin D.
00:14:41.54\00:14:43.45
In fact, vitamin D is
in every cell of the body.
00:14:43.48\00:14:46.18
Vitamin D is not only important
to make your bones strong,
00:14:46.21\00:14:48.52
but it is important
for muscle health. Really?
00:14:48.55\00:14:50.65
To keep your muscles strong,
you have to have vitamin D.
00:14:50.69\00:14:52.89
That's why sometimes
when older people fall more
00:14:52.92\00:14:55.36
because their
muscle gets weaker.
00:14:55.39\00:14:56.76
It's really a
vitamin D deficiency.
00:14:56.79\00:14:59.49
If they don't have vitamin
D, their muscles get weak,
00:14:59.53\00:15:01.90
then they're
more likely to fall,
00:15:01.93\00:15:03.26
and put pressure on
the bone and break it.
00:15:03.30\00:15:04.63
So without vitamin D, you
can't do much with the calcium.
00:15:04.67\00:15:08.24
That's right - you can't
get the calcium into the bone
00:15:08.27\00:15:10.57
without vitamin D in there.
00:15:10.61\00:15:11.94
So again, our Mr. Elephant,
he's outside taking vitamin D.
00:15:11.97\00:15:15.64
He's outside taking calcium.
00:15:15.68\00:15:17.15
He's outside moving and working.
00:15:17.18\00:15:19.01
He's not sitting.
00:15:19.05\00:15:20.55
He's keeping his bones strong.
00:15:20.58\00:15:22.12
I don't know if I've ever heard
of an elephant breaking a bone.
00:15:22.15\00:15:26.45
I don't know if it's...
because they do the things
00:15:26.49\00:15:29.12
that God designed them
to do to keep bone health.
00:15:29.16\00:15:31.53
So if we can do the same thing,
00:15:31.56\00:15:33.33
we're going to keep
our bones the healthiest,
00:15:33.36\00:15:35.16
but those are 3 things
that are very important.
00:15:35.20\00:15:37.73
Now, there are other
things that I have to mention...
00:15:37.77\00:15:39.93
There are some medications
that weaken the bones,
00:15:39.97\00:15:43.27
and I probably need to
mention the medications...
00:15:43.30\00:15:45.47
I have a list here:
Steroids that some people take,
00:15:45.51\00:15:48.88
those weaken bones.
00:15:48.91\00:15:50.65
Are these steroids to
fight diseases or steroids
00:15:51.78\00:15:54.42
to get big and strong?
00:15:54.45\00:15:55.78
Well any steroid for a
prolonged period of time.
00:15:55.82\00:15:58.95
Short-term usually not,
but there have been some
00:15:59.35\00:16:01.89
football players that
have osteonecrosis of the hip
00:16:01.92\00:16:05.36
after taking long-term steroids.
00:16:05.39\00:16:07.93
Some people have disease
conditions, lupus and arthritis,
00:16:07.96\00:16:11.73
they're on steroids.
00:16:11.77\00:16:13.10
These people have higher chances
of having bone fractures. Right
00:16:13.13\00:16:16.00
So steroids can do it.
00:16:16.04\00:16:17.77
Certain
antiseizure drugs can do it.
00:16:17.81\00:16:20.48
Here's an interesting one...
00:16:20.51\00:16:22.88
The medicines that
block acids in the stomach,
00:16:22.91\00:16:25.45
the proton pump
inhibitors, they block acid,
00:16:25.48\00:16:28.52
and when they block
acid in the stomach,
00:16:28.55\00:16:30.82
it changes the pH
in our body. Right
00:16:30.85\00:16:33.22
You know, positive
charges and negative charges.
00:16:33.25\00:16:36.02
If you have too
much negative charge,
00:16:36.06\00:16:37.73
your body tries to
balance it with positive.
00:16:37.76\00:16:39.76
Calcium is a positive charge.
00:16:39.79\00:16:42.00
So, literally, if
you take those medicines,
00:16:42.03\00:16:44.63
and you're more acidic, it would
pull calcium out of the bones.
00:16:44.67\00:16:47.87
So long-term proton
pump inhibitors or acidic
00:16:47.90\00:16:51.47
in nature, it pulls
positive charges, calcium,
00:16:51.51\00:16:55.91
out of our bones
which makes our bones weaker
00:16:55.94\00:16:57.85
when we take them long-term.
00:16:57.88\00:16:59.48
So stay away from
those, long-term, if you can.
00:16:59.51\00:17:01.85
Certain antidepressants
can make the bones weaker.
00:17:01.88\00:17:05.42
Certain other medicines,
different types of long-term
00:17:05.45\00:17:10.33
progesterone can
make it weaker too.
00:17:10.36\00:17:12.63
So there are a lot
of things that can make
00:17:12.66\00:17:14.16
our bones weaker medicine-wise.
00:17:14.20\00:17:16.10
Then, before I go on, I
want to talk a few seconds
00:17:16.13\00:17:19.23
not on
medicines, but on illnesses.
00:17:19.27\00:17:21.20
Certain illnesses make our bones
weak, diabetes is a big one,
00:17:21.24\00:17:24.34
but diabetes
makes our bones weak.
00:17:24.37\00:17:26.61
The different
inflammatory bowel diseases...
00:17:26.64\00:17:29.84
We talked about
that on previous shows
00:17:30.61\00:17:31.95
about how the bowel
flora changes. Right
00:17:31.98\00:17:34.28
When that changes, it can also
cause all sorts of problems.
00:17:34.32\00:17:37.29
Rheumatoid arthritis, anorexia
nervosa because we don't eat it.
00:17:37.32\00:17:40.46
Different types of malnutrition
because we just don't eat it.
00:17:40.49\00:17:43.59
Those are all disease conditions
00:17:43.63\00:17:45.76
that make our bones worse too.
00:17:45.79\00:17:48.50
So, we talked about the
medicines that make it worse.
00:17:48.53\00:17:50.97
We talked about
a little bit about
00:17:51.00\00:17:52.37
the three things
that can make it stronger.
00:17:52.40\00:17:54.20
Oh smoking! Smoking
makes our bones weak. Oh Okay
00:17:54.24\00:17:57.34
Did you know that? I did not.
00:17:57.37\00:17:58.71
Alcohol can make
our bones weak. Really?
00:17:58.74\00:18:00.68
So if you're a
smoker or alcohol,
00:18:00.74\00:18:02.64
you have a family
history, just don't do it! Right
00:18:02.68\00:18:05.58
Just don't do it because
we don't want to have a fall
00:18:05.61\00:18:08.02
and a broken hip in our later
years or in our younger years.
00:18:08.05\00:18:11.22
So I want to
know about calcium...
00:18:11.25\00:18:12.75
Is there ever a
way that you can get
00:18:12.79\00:18:14.12
too much calcium in
your body... Yes there is.
00:18:14.16\00:18:15.99
And what does
your body do with that?
00:18:16.02\00:18:17.49
Well, most people do
not get too much calcium
00:18:17.53\00:18:21.66
from eating a regular diet,
00:18:21.70\00:18:23.03
you know, from eating a
whole food plant-based diet.
00:18:23.06\00:18:24.83
But sometimes people eat
too much supplements of calcium.
00:18:24.87\00:18:28.74
And too much calcium has been
associated with kidney stones,
00:18:28.77\00:18:32.47
okay, you get stones and
those are very painful. Right
00:18:32.51\00:18:35.41
Too much calcium has
also been associated with
00:18:35.44\00:18:37.58
cardiovascular disease.
00:18:37.65\00:18:38.98
But the people that I
see that get too much calcium
00:18:39.01\00:18:42.05
are the people that are
taking too many supplements,
00:18:42.08\00:18:44.65
and they also
are eating calcium.
00:18:44.69\00:18:46.86
There are also diseased states
with the parathyroid glands
00:18:47.39\00:18:50.49
which regulate calcium.
00:18:50.53\00:18:51.89
Those can have a
problem too, but we can easily
00:18:51.93\00:18:55.00
tell if someone is
getting too much calcium,
00:18:55.03\00:18:56.80
we can measure the
amount in the blood,
00:18:56.83\00:18:58.83
and we can tell if they're
getting too much calcium...
00:18:58.87\00:19:00.64
But that is a great question!
00:19:00.67\00:19:02.14
We don't want anyone to
get too much of a good thing,
00:19:02.17\00:19:04.51
and we talked
about this earlier.
00:19:04.54\00:19:05.97
Anything in excess is
not good. That's right.
00:19:06.01\00:19:09.94
We talked about eating
greens, but we want you to eat a
00:19:09.98\00:19:11.55
balanced diet of
lots of different
00:19:11.58\00:19:13.05
colors, not just greens. Right
00:19:13.08\00:19:14.72
Now let's say that I
have a family history of
00:19:15.05\00:19:17.85
osteoporosis and I'm
a little bit younger,
00:19:17.89\00:19:20.89
and I want to get in
a movement program...
00:19:20.92\00:19:23.26
Is there any type, like
if I exercise for an hour
00:19:23.29\00:19:26.29
in the morning - is that going
to be most beneficial for me or
00:19:26.33\00:19:28.66
do I need to worry
about moving frequently?
00:19:28.70\00:19:30.57
Is it the amount or
the frequency of movement?
00:19:30.60\00:19:32.33
We're finding it's
more the frequency.
00:19:32.37\00:19:34.07
Every hour, we want
someone to get up and be moving.
00:19:34.10\00:19:37.27
That's the minimum
because God made us that way.
00:19:38.07\00:19:40.38
Also, we sort of
move in intervals.
00:19:40.41\00:19:42.74
You know, move
fast for 6 minutes,
00:19:42.78\00:19:44.41
a little bit
slower for 6 minutes.
00:19:44.45\00:19:45.81
We want to do that
and if we can add some
00:19:45.85\00:19:47.22
long-term walking,
resistance training is good
00:19:47.25\00:19:49.78
for the muscles,
very, very important.
00:19:49.82\00:19:52.19
So to
summarize, we want to move;
00:19:52.22\00:19:55.12
we want to have vitamin D,
make sure we're not deficient,
00:19:55.16\00:19:57.73
get out in the
sunshine... like an elephant...
00:19:57.76\00:19:59.23
We want to move
all the body parts,
00:19:59.26\00:20:00.83
and we want to bring a
lot of calcium in our body.
00:20:00.86\00:20:03.10
We want to make
sure we don't have
00:20:03.13\00:20:04.50
diseases that weaken our bones.
00:20:04.53\00:20:05.87
If we are, we want
to be more careful.
00:20:05.90\00:20:07.37
We want to make sure we are not
00:20:07.40\00:20:08.74
on medicines that
can weaken our bones.
00:20:08.77\00:20:10.24
If we do that, we've
done almost everything within
00:20:10.27\00:20:12.67
our power to
keep our bones strong.
00:20:12.71\00:20:15.11
Thank you Dr.
Marcum, I think those
00:20:15.14\00:20:16.48
are some great suggestions
for better bone health.
00:20:16.51\00:20:18.85
And if you have more questions,
please visit our website at:
00:20:18.88\00:20:21.35
heartwiseministries.org
00:20:21.38\00:20:23.52
where you can ask the
doctor your questions.
00:20:23.55\00:20:25.69
We'll be back in just
a moment as Dr. Marcum
00:20:25.72\00:20:27.79
would like to pray for you.
00:20:27.82\00:20:29.16
When it comes to your
bones, I want you to remember
00:20:34.03\00:20:37.90
our friend the elephant.
00:20:37.93\00:20:39.60
Elephants move,
elephants eat lots of
00:20:39.63\00:20:43.30
greens and elephants
stay out in the sunshine!
00:20:43.34\00:20:46.54
Those will be a
great way to help keep your
00:20:46.57\00:20:49.24
bones healthy.
Let's pray together...
00:20:49.28\00:20:51.75
Father in Heaven,
Thank You for making us
00:20:51.78\00:20:54.25
so wonderful and we
want to thank You for helping
00:20:54.28\00:20:56.45
us to learn about
what You created...
00:20:56.48\00:20:58.32
And help us to be good
stewards of our bodies,
00:20:58.35\00:21:01.09
and realizing that we
are to use them for You.
00:21:01.12\00:21:04.33
And thank You for this day
and for the love You give us
00:21:04.36\00:21:06.70
is our prayer... Amen
00:21:06.73\00:21:09.60