How to keep your bones strong and avoid fragility fractures! With top dietitian Dr Carrie Ruxton

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Leading dietitian Dr Carrie Ruxton reveals the essential steps to preserving our bone mass and avoiding the trauma of fragility fractures as we age.
#bones #healthyaging

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TIMESTAMPS:
00:00 Intro
01:39 Consequences of ignoring bone health
02:10 Risk factors
06:00 Is osteoporosis inevitable for some?
08:47 The best foods for protecting bones
13:58 How much protein?
16:03 Best exercise
22:30 HRT
26:28 Extreme diets
29:30 Best supplements

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Disclaimer: This video and all content on this channel is for informational purposes only and is not intended as medical advice and should not be treated as a substitute for medical advice.
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struggled with weight loss for a while, hitting a tough plateau that left me frustrated. Tried pills once, but they backfired, making me gain more weight. Worried about health, I sought help. Found a solution through personalized fitness, diet shifts, and stress management. The video delves into bone health, crucial for overall well-being. Aspect Health, in my experience, focuses on a holistic approach that considers various aspects like diet and exercise to support overall health.

RebeccaReynolds-sexq
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I learned more about bone health from my oral surgeon and my dentist than I ever did from any doctor. It was my oral surgeon, (whom my dentist referred me to after an old root canal of mine broke off at gum level) who told me that if I wasn’t on HRT he could NOT perform a bone graft on my jaw bc it simply would not take! If the powdered bone graft didn’t take after he pulled the remaining root of my tooth, he could not put in an implant. If he couldn’t put in an implant, I’d have to have bridgework, which would eventually lead to severe damage to my surrounding teeth. Fortunately I was on HRT, calcium and D3, but this oral surgeon told me I also needed to be on Vitamin K2 to make sure the calcium was going into my bones, especially my jaw bone—which has a high turnover rate of bone cells. He said that otherwise the calcium would go into my arteries and heart! he also said that as minerals go, calcium IS NOT ENOUGH! If bones were solely made of calcium, they would crumble, bc pure calcium is like chalk! He highly recommended a low dose of strontium as well as silica—which gives bones their hardness—at least 1000 mg per day. Of course he recommended some protein, but too much can actually deplete your bones of calcium. Vitamin C and magnesium, but not phosphorus, as in menopausal women it can cause kidney stones.

vetsai
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It’s not just the vitamin D3 (It annoys me that people mention vitamin D without specifying that it is D3 that they are talking about and not D2) that puts the calcium in your bones. Vitamin D3 collects the calcium in your blood but it works with vitamin K2 to direct that calcium into the bones. We don’t need much. A capsule of 1, 000 IU’s of D3 and 120 mcg of K2 would make sure the calcium is directed to the bones and not the tissues. Extra vitamin D3 can be added with capsules that contain just the vitamin D3. Here in Canada the government quietly increased their recommendation of the intake of vitamin D3 at the end of the pandemic from 650 IU’s daily to 1, 000 IU’s to a max of 4, 000 IU’s. Vitamin D is very important for our immune system as well.❤️

luvurab
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Wonderful info. Please check out Mary Ruddick. She is a nutritionists who travels the world visiting current remote indigenous people who haven't adopted modern food yet and reports on their amazing mental and physical health. It is both fascinating and sad to hear how it affects our health so so badly. These people are thriving in every way. Also check out Weston A Price foundation. Based on Weston Price observation 70 years ago doing the same thing Mary Riddick is doing now. This foundation is wonderful, has lots of free recipes podcasts. Grounded in ancestral way of eating. Very sensible and practical. Loads of info!! Clare you should interview Mary she is fascinating. I really encourage you to listen to her as these indigenous people have the secret to thriving into old age. Thanks again.

Angela-uttx
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I am big advocate of taking hormones and low impact exercises especially walking and weight training to keep our bones and bodies healthy with good eating....thanx, Clare!

annieg.
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What are her thoughts on vibration plates? I heard they're good for bone strength, but also heard that a study disproved that. However, you can manipulate a study to give whatever results you want, so I'm not sure what to believe.

stuartist
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Another great one and very informative . Thanks Clare. I ve e just turned 60 so am very aware of bone health. I’m currently taking the Do Not Age combined D3 Magnesium and K2. I don’t think living in Scotland, that we can’t take D3. My husband is a decade older than me and has always done weight training and is in such great shape and health. It definitely pays off. You mentioned in the video about your knees. I’m the same with my left knee and have recently started using my red light therapy panel to treat my knee, to see over time if it can help. I m 9 years on from ovarian cancer and have to say that I have chosen to take a very small dose of hrt, because ultimately I value the quality of my life over quantity of it and the difference without it for me, is immense. I was so sorry to see about your little Daisy 😢 we lost our little guy in April and of course I stopped going out every day walking, but recently got a little Maltipoo puppy Bonnie, so will get back to it. X

susancollins
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Dr Carrie Ruxton, my new hero! HRT 👏👏👏

moa
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Great info. I have heard in recent that it is not good to take calcium supplements because of our heart health. Why? Your guest feels differently. I am 67 and have been on HRT for about 9 years. Also, she mentioned squats, however with a surgery on a bad tare of my meniscus, my orthopedic doctor told me do not do squats. I'm just getting by with the Hyloronic acid gels until I get get the courage to have the surgery. I wS walking everyday for years until a year half ago.😢

kathystclair
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Coming late to this video but trying to catch up. It was an excellent video, very informative. Dr Ruxton seemed both reasoned and reasonable in her approach. Thanks to putting this together!

bhall
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Really good information with loads of tips. I really need it as I've recently broken my knee cap after a fall and need it to heal properly !

sems
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Super interesting and comprehensive. Thank you!

paskalelauzon
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Thank you for making this video!! 🌟❤️ Just started & excited to know more about this !!!

olinayoung
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Should we take a calcium supplement? I take the others as supplements but not calcium.

Lulu-ktgr
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Due to scoliosis surgery, stenosis surgery and a knee replacement, I am no longer allowed to do any impact sports or impact exercises, but I have worked out with weights for 44 years, and I still use the elliptical machine for cardio for 20 minutes, about twice a week. Any more cardio than that seems to compromise my muscle strength!

vetsai
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Ill stick to no jump. I can do cross fit but hurt my bsck from jump squats. Never again. Its step cardio and walking for me.
Also hrt id never take too much cancer risk but of course my own opinion.

adalineproulx
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Great video Clare.. i found this video very informative. I was concern about bones. I always thought that being too active would hurt my bones but i know understand how to keep my bones healthy 😊😊

ann
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I would love for you to have dietician Sally K Norton on your show. She is an expert on oxalates and how they can ruin your health including leaching the very minerals we need for our bones. I was eating what I thought was a very healthy organic no processed high plant diet and it was messing me up. I really started to notice with joint pain in my hands. I cut out high oxalate foods and pain went away. Put a few back in my diet, pain returned. She is NOT saying ALL plants but there is very good evidence over the past 150 years from many experts that oxalate poisoning is a real thing. Her book "Toxic Superfoods" is a real eye opener. Right now it is mostly urologists that recognize oxalates and kidney stones. I Never would have thought that some of the foods I considered healthy were the cause of my joint pain. I thought it was from doing massage for 20 years catching up with me. Glad I was open to hearing this info. Thanks

jeanniedanford
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Good afternoon Dear One. I am debating between buying the Nira Pro or the LED panel you use. Could you please help me decide.

dottiejohnson
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Another Great video🎉 I like you more and more! I've subscribed to your channel, I hope you will never try to cheat us with filters, secret procedures etc pls

emilyteacher