Bone Health and Plant-Based Diets
Вставка
- Опубліковано 24 лис 2020
- Dr. Neal Barnard shares a new study and explains how you can build and maintain strong, healthy bones on a plant-based diet.
---
About Us:
The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 12,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.
We broadcast The Exam Room Live here on UA-cam on weekdays at noon ET! Subscribe to our channel so you don't miss a show!
Connect With Us:
Website: www.PCRM.org/
Barnard Medical Center: bit.ly/38kUV0f
The Food for Life Program: bit.ly/2CpL87U
The 21-Day Vegan Kickstart: bit.ly/2NOfg1Y
The Exam Room Audio Podcast: apple.co/2JXBkpy
Social Media:
Instagram: / physicianscommittee
Facebook: / pcrm.org
Twitter: / pcrm - Розваги
Everyday I take: 💪
1- D3 5000 iu.
2- K2 MK7 90 to 100 mcg.
3- Magnesium Glycinate 200 mg.
** Calcium from foods 👍
Пуш дец 💪🏿💪🏿💪🏿👍👍
Thanks for this. I read that study in our news in Australia. But, seriously, I laughed. Cows eat grass but they don't have brittle bones. Humans have eaten any based for centuries but survived to live today.
I saw that headline and did an eye roll! One more to bash us. Thank you Chuck and Dr Barnard for explaining why it is possible. When we don’t pay attention to HOW we are vegan (junk food, no exercise-vs-clean food and exercise/weights) then we are as susceptible as anyone else. Have a lovely Thanksvegan! 🍎🫐🥑🥬🧅🌽🍠🍆
Is there connection to vitamin K2? Will it be helpful to eat Natto ?
@@msamhori I just wondering ir the only source of K2 Is natto or our bodies can create his own K2 by ingesting food with vitamin K like leafy greens
You can still call it thanksgiving
I am glad I live in the UK and have access to all the ingredients I need....omg, imagine if I was an Eskimo...all that rotten fish.
Thank you Neal for explaining this. My dad dragged me to his lap top to point out those wretched headlines (Vegans break more bones). Actually I was one of the girls who participated in Margaret Thorogood's decades long study (EPIC) though I was a teenager when it began and for sure I didn't eat many greens (just a lot of carrots!).
@@AlwaysElevating hey, not trying to argue, but if what you say is true then why do asians (who don't eat dairy) have less incidence of osteoporosis? or am i wrong, i thought i heard this once. please reply.
Love these short presentations as the information is more easily retained.💚
i know I am quite randomly asking but does anybody know a good place to watch new movies online ?
@Arturo Colton Flixportal =)
@Flynn Andres Thanks, I went there and it seems like a nice service =) Appreciate it !!
@Arturo Colton Glad I could help =)
great example of how on surface things looks one way, and when you delve deeper into it - it's a whole different story...awesome, thank you!
Great information. Thank you, Dr. Neal Barnard and Chuck. Happy Thanksgiving.
The meat Industry didn't hesitade to promote this in all MSM 🤣🤣🤣
Funny to contrast that with how they *have* hesitated to promote the same cohort study's linking of meat eating to negative health outcomes.
I know i saw it on my news front page too and I was like dude come on!!! Explore the data people!!
OMG..WHY PEOPLE ARE SO MEAN AND IGNORANT???
Thank you for addressing this topic. ❤
Thanks for clarifying this!!
Not only do heavy people have more cushioning or estrogen but more importantly they tend to have more dense bones or greater bone mineral density (BMD) due to gravity stimulating the body to deposit more calcium/other mineral into bone so it can withstand the stress of extra weight. Resistance exercise results in stronger muscle and stronger bones! Walking around with an extra 20-30-50 lbs is like strength-training, i.e. adding stress to the bones and causing them to get stronger. However, very high levels of obesity >100 lbs overweight/OB may cause bones to be weaker due to hidden fats in bones, harder falls and other hormonal factors.
Thank you a sight with subtitles and a realistic approach not one that totally blames vegans trying hard but just to eat more greens etc, but loved the reference of the cushion effect !!
Most that are overweight or obese are almost always not going to be active, so not even falling at all.
Thanks for mentioning activity level! I was asking about that in another video. "You're more likely to fracture something doing parkour than playing video games."
I've also learned how to fall without injury. Yoga helps with that as well.
Martial arts (i.e. Judo) are the best way to learn about this. Shoulder roll.
@@someguy2135 break falls. But even then a slip and fall can work around your training.
@@te9591 I agree. Anyone can break bones during a slip and fall. Even black belts in Judo. They are less likely to though.
I agree with your point also. There are better ways to prep for an impact when you can.
@@te9591 The only one I know of is the shoulder roll.
Both my French and English families fell on me with this study last week as soon as it came out! I had to read the study and proud to say I had found some (most) of the caveats you mention in the video. ( I took the online Plant Based Course from Cornel university where we learned to analyse those data.) Next time I’ll just wait for the pleasure to listen to your analysis knowing that you keep a watchful eye over our media. It was interesting to note the evolution from articles in the press in England written in English to french articles published in France. It’s basically the same text, only the french media used online translators to publish the same repetitive crap in French. You can tell by the grammatical structure of the sentences and the fact that each paragraph in the french articles correspond to the same order of paragraphs in the english ones. 2 things of interests in the comparison: 1- in the french articles, they added a few lines here and there to drive the point home. For exemple, in France they mention that you would have to eat several kilograms of cabbage daily in order to get enough iron... purposefully taking a vegetable low in iron in order to mislead readers in thinking that you can not easily get enough purely from plants. 2- they departed from the automated translation to make the vegan diet sound even more terrible than in the English articles. It’s subtle but many French men and women will pick this up subconsciously unfortunately. And of course they mentioned the vegan couple who lost their newborn baby because they replaced milk with sugar water because they thought milk was bad... « Tout le monde se souvient de ce couple de végétaliens qui ont perdu leur bébé de malnutrition pour avoir donné de l’eau sucrée à la place du lait, qu’ils pensaient néfaste. » www.atlantico.fr/decryptage/3594116/le-veganisme-bon-pour-la-sante--pas-pour-les-os-en-tous-cas-une-large-etude-revele-un-risque-nettement-superieur-de-fracture-alimentation-vegan-regime-aliments-beatrice-de-reynal-
Ha oui l'effet "on vient de découvrir une vérité à la télé !!" 😅🤦♂️
@@v-sig2389 lol, oui exactement, c est si absurde...
Thank you!
Thank you so much Sỉr.👍👍👍👍❤️and happy Thanksgiving 🙏❤️
Thank you !!!
I'm dubious about the study. I've been veg and then vegan since the 90s, and just had my first DEXA scan. Every single measurement was significantly higher (better) than average for my age/gender, such that most were above the rating scale in the report. The recommendations added by my doctor? "Whatever you're doing, keep at it." I do get a fair amount of walking in each day, as I have dogs. Nothing special otherwise. I've broken my wrist twice, as a kid, roller skating and jumping homemade hurdles we had propped up with bricks (duh), both times on a SAD diet, not plant-based.
Genetics also have a lot to do with it.
I like Dr Garth Davis interpretation of the study. It's less vegan defensive and more science related.
It is worth noting that compared to those in the US, vegetarians and vegans in England have been found to be much more likely to choose a vegan diet for ethical rather than health reasons , and often eat pretty subpar vegan diets.
Another good video on this subject. Also like Mic the Vegan's analysis. He goes into statistic a bit more.Thanks again.
Bones need other minerals besides calcium, like magnesium and zinc. Bones are around 40% collagen, so they benefit from amino acids like glycine, lysine, and proline. Bones also benefit from omega 3 fatty acids. Homocysteine is bad for bones, and B12 helps lower homocysteine. Bones also benefit from Vitamin K2. All of these are harder to come by in vegan diets without supplementation.
The higher risk factor for vegans was significant also after adjustments for BMI, protein and calcium intake, so argument because of lower BMI is just partial. So, how to gain weight without the other risk factors? Resistant exercise! If you gain muscle, your bones will be more loaded, your BMI would be higher, but without risk for other disease....
Exactly one would think that Dr. B would come out with straight answer. I was a bit suprised with his response.
I appreciate the great amount of valuable info provided by this channel! Regarding bone health and related muscle loss, I'd love to see Dr. Barnard address sarcopenia and the necessity for adequate protein for elderly vegans.
Did you ever get any replies...I guess not.
@@Carrion00 No, but two thumbs up! Lol!
Excellent video
I also eye rolled at this video but for a change I'm pleasantly surprised.
❤️Thank You ❤️
And vitamin K2 is also very important. For instance it's part of Sauerkraut and Kimchi.
But if you eat enough greens, you get tons of extra K1 to convert into K2.
I’m concerned about bone health
I don’t know, a good friend of mine who is a no oil vegan for 10 years is dealing with this. This person is somewhat overweight and had a lower spine vertebra collapse last year. He is still in a wheelchair, semi-paralyzed from the waist down. It’s a long process after spine surgery and slowly getting better with the nerves healing.
I eat a mostly plant based diet. Just diagnosed with osteoporosis at age 61. I don't see how you even close to 1200 mg/day of calcium unless you take a supplement and/or drink calcium enriched plant milk.
Why can't those miserable scholars at Oxford point this out? Students and media BS. 24 hrs latter, It occurs to me. Never let the truth stand in the way of a good story.
One call-out I heard was the cohort being mostly white women. I'm not sure about Europe, but I know in America, especially for older women today, they are very ANTI resistance exercise. They don't want to "bulk up" or look manly. The media and often their doctors don't point out how important heavy, regular resistance exercise along with a good diet is tremendously beneficial to bone strength. Many are active, but they run, do lots of cardio, and do mostly bodyweight exercises.
Agreed! It is too bad that this “resistance training makes you bulky” misinformation is still around.
What is resistance exercice?
Thank you for this video. I was just in a car accident. I didn’t break a bone but I did fracture it.
What about taking a supplement of vitamine D3 and K2 every other day?
Is it sufficient as I suffer from osteoporosis? Thank you for your time and help.
It's a bit to simplistic for me and not true : "just eat your veggies and everything will be fine "I'm 56, vegan for 5 years . I eat plenty of greens, tofu, beans, seeds and so on... I just got diagnosed with severe osteoporosis. It's so bad I am shocked !!! My calcium and vitamin D levels are fine though. My trust for veganism is somewhat fading. I know I will not get an answer here, only general studies and statistics....I was doing this for the animals but if I need to I might re-introduce a few animal products into my diet....:(
What about Vitamin K2? Dr. Garth Davis just released a video stating that a K2 deficiency in vegans could also pose a possible risk.
Vitamin K2 deficiency is not good regardless if you are an alien or not
as well as vit D deficiency could be the factor. As vit D helps to absorb calcium
Anyway the study did not give any certain answers, so we can only guess.
@@joeblack4026 Dr. Greger just discussed this yesterday. He said "Mammals make K2 and we are mammals! Don't get sucked in by the supplement industry! Check ou his live Q&A from yesterday.
@@joeblack4026 Many mushrooms contains vitamin D, wild mushroom and sundry mushroom are by far the best dietery source of vitamine D, sundry Shitakee contains a really huge amount of vitamine D2, D3 and D4.
please answer this someone/anyone: if you eat a plant based diet, and you've gone through menopause, should a bone scan be done? if so, any thoughts on denosumab injections?
Part of it would be certain minerals and vitamins such as calcium which supports bone health and another thing its genetics some have weaker bones than others so its sorta hard to just tell weather if it is fully true
Another "health provider" that needs to hit the books. A vitamin D3-K2 combo works, along with magnesium citrate to absorb and direct calcium to the bones. The D3 absorbs, the K2 directs, the mag is needed by the D3 to work well. It's public knowledge!
I find it very interesting, Dr. Barnard‘s comment that the women in the study who are meat eaters were more likely to take HRT and vegans are less inclined to take HRT. I wonder if perhaps this is because vegans are less inclined to trust the medical pharmaceutical industrial complex, less inclined to take prescription medications, More inclined to help the body help itself and let nature take its course?
What about skinny vegans vs skinny meat eaters?
I smashed my finger very hard in the car door the other day and although it hurt nothing happened, I'm vegan. I've smashed them in the past as a meat eater before and had to get a small cast. I've always been thin. My bones feel stronger as a vegan but I have to add I do eat a lot of calcium rich foods and take calcium sups once in a while.
How about vit K2 Dr? You said that K1 from green leafy vegetables will be converted to K2 by good bacteria in our gut. K2 will take calcium from our blood and arteries to put to our bones. That way, we do not have calcification of our arteries.
But K1 and K2 coagulate the blood. So, for people who are on blood thinner and statin, how can they take k2 to decalcify their arteries?
Thank you Dr.
Oh dear I am a thin very active vegan now with osteoporosis t score -2.5 should I stop being vegan?
Meat does not make you overnight. It’s the carb. I beg to differ with you doctor.
I'd rather consider the weight that keeps my hips from breaking as the healthy weight
Can a person get enough calcium from eating beans and greens most days? I’m looking into getting a D3/K2 supplement. My 15 year old son is an athlete and listens to his vegan mom about what is healthy. He has had a few finger fractures related to his sports. I want to keep him as plant based as I can (I got blamed for his broken fingers - no dairy). I feed him beans and smoothies made with spinach. Can I skip the calcium supplement if I keep up with the beans and greens? Is a D3/K2 a good idea though?
No supplement is needed. Just remember that there could be many other reasons if sometimes something wrong happens to the body.
Definitely supplement with vitamin B12. Also, both of you should get enough sunlight exposure for vitamin D3, and if it's too cold to go outside or lockdown orders are too strict, take a D3 supplement made from lichen. I take the 5,000 I.U. capsules from the SR brand, and it works fine, but I take it one week every day and then skip a week. As for K2, natto is a fermented traditional Japanese food that is the highest natural source of the vitamin in human diets. That being said, Westerners often find the slimy texture repulsive. I personally don't mind it all when I mix it with soy sauce and mustard and pour it over rice, so I have bought a few packs here and there, but I ran out toward the middle of spring and have not bought more because the bigger Asian grocery stores are on the other side of town from me. If you both can easily access natto and can tolerate it, get that rather than a pill. Otherwise, a good quality sauerkraut is fine too, but you'll need to eat more of it. Avoid paying too much for supplements.
As for calcium, cycle through green beans, kale, collard greens, tofu, edamame, an organic blackstrap molasses (Wholesome brand is a great choice), a bunch of dates, tahini, a good maple syrup with 8-10% of the daily recommended dose of calcium per serving, and turnip greens. Also, add chia and flax seeds and almonds.
@@nisargab19 thank you so much!
@@letsdomath1750 thank you so much! I really appreciate your sharing this helpful info
Its all about vitamin d in my opinion, if you take 5000-10,000 iu daily with k2 (and magnesium optionally) you will be more than fine, you'll probably have better bones than non-vegans.
He looks pretty young for his age ..
I love Dr. Barnard! I have osteopenia and my doctor wants to take me off Fosomax and set me up with injections of Prolia. I am watching this video instead, for a start.
Do you mind me asking are you leaning towards the prolia shot?
@@lesliehardin7963 I have not taken the shot yet, it seems like it has a lot of potential side effects.
I’m 48 and just started with osteo-arthritis... I’m trying to transition to vegan but my problem is, I cannot process beans, pulses, lentils... I tried vegan for a couple years a as while ago but couldn’t cope with these. I’m trying again but I worry re my protein because I cannot just eat these..any ideas ???
I have a smoothie every day - with rice protein, peanut powder or hemp protein. Is soy/tofu ok for you?
If you really want to heal yourself eat only meat, eggs( runny yolk) and fermented cheese. As super foods: liver, cod liver( not oils). Look for everything to be organic . Don’t supplement with anything. Avoid vegetable oils, grains, vegetables and fruits. Use only butter and ghee.
Try incorporating those slowly. Baby steps to build up your micro biome. Your gut flora will process beans and pulses for you once you have fed it enough beans and pulses (fibres) to build it up if that makes sens?
@@Alex-bz7re bruh I been trying the carnivore now I'm having headaches heart troubles not trying to got to the hospital because of covid but I was alot a better on plant base accept for constipation
@@ulyssesmarshall5061 yeah bruh, I’ve been plant based myself and had that problems and more. It’s funny that when I’ve got rid of all plants the diarrhoea and anxiety disappeared, and blood pressure went down ( usually this is giving headaches) and many more. I don’t know what you mean about heart problems. And for covid I’ve heard lots of people using ivermectin successfully and lots of studies saying the same thing. Besides cod liver is high in D3 and mk4 ( what are found only in animal products) known to help your immune system and to have a beneficial effect for heart problems. And beef liver is packed as well with vitamins what will help your immune system, vitamins what most of them are not found in plants, like vitamin A, B6 and B12. But bruh, keep being vegan and shyte 5 times a day and increase your blood pressure to the sky so you will make big pharma happy
I would also think fat people have stronger bones simply because they are needed to carry around all that weight!
My body got weaker , compare to those.who kept eating meat all their life, even when I workout I don't feel powerful as meat eater , I don't know what to say but yes
I’m in the hospital with a broken arm, my wife thinks it’s my diet... 😕
I would think vegans also need to make sure they are eating enough protein.
They adjusted for obesity in the study.
yes but not in the way Dr Barnard does... They did it the opposite way.
But they did adjust for Calcium intake as well as for BMI (table 4) and still there was a way bigger risk for vegans
Did the study adjust for falls? 🤔 perhaps the greater risk comes from being much more active and falling more? Makes sense in my head. I guess the best way to know would be to compare omnivores and vegans with the same BMI and calcium intake, whom have both fallen, and then check if their bones have broken or not. But then again maybe broken bones are inevitable if you fall and don’t have fat tissue as a cushion, so it hasn’t anything to do with bone health.
@@Shinibo no they did not.
Well... Freedom of speech I guess but there are some major points not discussed here and this explanation doesn't make sense.
Rather than make an argument against every component of this explanation I'll simply point out that you need protein to build bone and muscle. It's difficult to get adequate protein on a vegan diet. Patients that come in on a vegan diet generally are consuming a highly processed diet deficient in nutrients and woefully deficient in protein. This is much more likely the cause of bone loss and fracture in my opinion than is weight or activity level.
The problem with vegan bone health is a lack of protein and too much salt. If you're vegan you MUST eat a fair amount of beans and lentils. And vegans need to get rid of the salt in their diets. Salt leaches calcium from the bones. And bones are based on a protein matrix which calcium hangs from. It's like a house, if the frame of the house starts to collapse the siding has nothing to hang from and salt just weaken the entire structure.
Looking at the study pages I can't see exactly what kind of vegan diets these people were eating. Surely somewhere there must be a daily record of the food they all ate. Otherwise they could be living on chips and coke for all we know!
And vegetarians and vegans are more likely to choose that path for strictly ethical reasons, and often DO have pretty lousy diets because they aren't more focused on the health angle of plant-based diets.
Spoiler alert. You can’t
what kind of an explanation is that ? geepers
Hmmm maybe it’s because plants do not contain several essential vitamins like A, b12, and k2....
Ask yourself: if eating food alone does not give you all the essential vitamins that you need to live, then maybe there is a diet problem?
Except well-balanced plant-based diets deliver excellent health outcomes.
@@karlwheatley1244 show me 1 healthy adult that was raised through childhood on a plant based diet
@@changstein Thanks for the reply. "show me 1 healthy adult that was raised through childhood on a plant based diet" Well, I've talked to a NUMBER of adults who were vegan since birth, but I don't have pictures or contacts for them, so here's one we have social media for--a woman bodybuilder.
www.plantbuilt.com/profiles/bodybuilding/jehina-malik/
www.all-creatures.org/articles/pro-bodybuilder-vegan.html
And since you asked, I found some other people raised from birth on vegan diets:
ua-cam.com/channels/u_rvBwaEZLZPQH1XsuyRhw.html
And here’s her describing her fitness journey:
ua-cam.com/video/fJW1O6iaMC4/v-deo.html
And another:
www.theveganwoman.com/vegan-since-birth-meet-shaun-durrance/
Here's a family who raised their son on a vegan diet from age 3 and daughter on a vegan diet from birth:
www.theveganwoman.com/raising-vegan-children-been-there-done-that-the-kids-are-fine/
Here's an interview of a teen who has been vegan since birth:
vegfamily.com/vegan-since-birth-profile-of-a-vegan-teen/
Here's an article in which--partway into it--a mom talks about raising her son (now 13) as a vegan since birth.
Here's a woman aged 42, vegan since birth and raising her son as a vegan:
thevegantruth.blogspot.com/2012/12/vegans-since-birth.html
If you scroll down in the link above, there are also the stories of a 29-year old and 34-year-old who have been vegan since birth (plus a bunch of kids being raised on vegan diets).
Not an adult yet, but here's a story of a 14-year-old boy who plays basketball and baseball and has been vegan since birth:
www.vrg.org/journal/vj2010issue1/2010_issue1_vegan_teen_athlete.php
Here’s a 19-year-old who hasn’t only been a vegan since birth, he has been a RAW vegan since birth! I haven’t seen his blood work, but watching him scale 30 feet up and down a coconut tree then do walking handstands with his six-pack abs indicates that at least on the surface level, this is one very healthy guy:
ua-cam.com/video/fpFNMVBItGw/v-deo.html
Here’s a 23-year-old woman, vegan since birth:
ua-cam.com/video/5UkecLeQtR0/v-deo.html
Here’s a young guy who is a chef, vegan since birth:
ua-cam.com/video/HPHFr7yUnKE/v-deo.html
Thanks for asking… looking up some examples of folks with things on social media was helpful.
Take care.
@@karlwheatley1244 anecdotal. You put an average person on a plant based diet, and that person is going to suffer
@@changstein "anecdotal. You put an average person on a plant based diet, and that person is going to suffer" Thanks for your reply. IF people eat a junk food vegan diet, or don't pay attention to covering their nutrient requirements, it won't work out so great for them. But if they eat a well-balanced nutrient dense, whole food plant- based diet, that is incredibly healthy and prevents/reverses all sorts of diseases. Eat a truly low fat whole food plant- based diet, and heart disease disappears. Ditto for obesity and diabetes. Rates of cancers drop substantially. Inflammation goes away.
The best results for obesity, diabetes, and heart disease have all been achieved on nutrient dense, whole food plant- based diets that are very ow in fat (~7-15% of calories). I've been eating that way for 8 years and am getting faster and stronger at age 60.
Take care.
Disengenuous much?
I want to stop eat crackers
There are many vegan options
@@lolojopp example please because the crackers is vegan
I know what you mean. Try investing some time cooking and eat more of the wood your prepare yourself.
That's a very poor answer.
Animal products, Vit. K2 for strong bones and teeth. Vegan diet for weak bones.
Animal products doesn't contain vitamin C, Fibers, Vitamin K1, lack of certains minerals, carotenoids. Animal product has to stay minimal. A lot of lacto fermented foods contains vitamin K2, the natto is the best source of vitamin K2 by far and the body also convert the Vitamin K1 into K2. Educate yourself.
@@KayleJudicator oh brother not another one.
@@rl9808 Science and facts aren't in your side sweety, keep your subjective bullshit for yourself and let Educated adult speak.
@@KayleJudicator animal foods do contain Vit.C, especially the organs. Fibre is not a nutrient, nor necessary. Vit. K1 is found as well in animal products, but not in high quantities since is a coagulant and can lead to blood clots in humans. Vit. K2 ( mk4 and mk7 ) is found only in animal products and is the one what is need it. Carotenoids are not need it by humans since we don’t do photosynthesis, only plants. Honestly, you should go and educate yourself
@@Alex-bz7re It's true that some K1 is converted to K2 in the human body, but very little is made that way, not enough to significantly affect the rate of bone fracture. K2 is not "only in animal products". The most concentrated food source of K2 is certain fermented foods, including natto. Read: www.nutritionadvance.com/foods-high-in-vitamin-k2/ See my longer comment far up this list of comments.