Kristi Whitley

Healthy Living

Dairy Causes Osteoporosis

If you want to see me go off like a Roman candle, tell me your doctor says you have osteoporosis and he wants you to eat more dairy. ARGH!

The basics on bone health are that dairy and all animal protein cause calcium to be excreted in urine. Dairy can actually increase bone loss.

More Dairy = More Hip Fractures

Hip fractures in the elderly are mostly caused by osteoporosis. That is why they are used as a marker for osteoporosis in scientific studies. 

Although doctors and the USDA continue to push dairy for bone health, the U.S. leads other countries in dairy consumption and hip fractures. 

The BEST Calcium

Protect bones by eating green leafy vegetables and beans every day. Seeds and nuts are also good sources of calcium, sesame seeds especially. You absorb 50% of calcium available in vegetables vs. only 30% of calcium available in dairy. Vegetables contain a full complement minerals also needed to build strong bones. The minerals contained in vegetables are like a gift-with-purchase when you are eating to increase calcium consumption!

Optimize levels of both female and thyroid hormones. Low estrogen levels also cause leaching of calcium from bones. 

Muscles Build Bones

Do weight bearing exercise to increase bone strength. Build strong thighs, stomach, and back to increase bone density in the hips and pelvis, the most vulnerable areas for osteoporosis. Increase upper back strength to increase bone density in the fragile vertebrae of the thoracic spine. Yoga is a great practice for building all these areas while building the smaller muscle groups as well. 

Vitamin D3

And, the most important practice for protecting bones is to get the proper amount of vitamin D from the sun and/or a natural vitamin D3 supplement. A blood test can determine vitamin D level. The goal should be near 50 ng/ml. If you are taking 50,000 iu of Vitamin D2 recommended by your doctor, your body has to convert it from D2 to D3. Aging causes us to lose our converting efficiency. Don't waste your time and possibly increase your risk of disease on some sorry D2. Go here and order Metabolic Maintenance Vitamin D3 + K2 25,000 iu and take it every Monday and Friday. Don't compute? Call, they are great people, with tremendous customer support. Tell them I recommended them. 866-505-7501.

Want more info or resources? Write me.

Here is a great recipe for calcium-rich cookies! Tahini is a paste made from sesame seeds. Find it in the international aisle of the grocery store.

Tahini Cookies
6 T Tahini
½ cup honey 
½ t cinnamon
1 ½ cups oats
½ cup raw nuts or seeds
Mix tahini, honey, and cinnamon. Add oats and nuts/seeds. Mix well.
Bake at 350 degrees for 10 minutes +/- until golden brown. Freeze for crispness.

Proverbs 19:20-21

Listen to advice and accept discipline, and at the end you will be counted among the wise. Many are the plans in a person’s heart, but it is the LORD’s purpose that prevails.