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Why Healthy Bones Are About So Much More than Milk | Body Stuff with Dr. Jen Gunter

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Why Healthy Bones Are About So Much More than Milk | Body Stuff with Dr. Jen Gunter

TED 10.06.2021 394 351 просмотров 11 868 лайков обн. 18.02.2026

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Drinking calcium-rich milk strengthens your bones -- but it's not the only thing you can do for a strong and healthy skeleton. Dr. Jen Gunter digs deep into the three layers of bone to explain why they weaken as we age and shares what you can do to maintain a healthy frame for years to come. Think you know how your body works? Think again! Dr. Jen Gunter is here to shake up everything you thought you knew -- from how much water you need to drink to how often you need to poop and everything in between. This TED original series will tell you the truth about what's *really* going on inside you. Want to hear more from Dr. Jen Gunter? Follow Body Stuff on Apple Podcasts: https://link.chtbl.com/BodyStuffYT Visit http://TED.com to get our entire library of TED Talks, transcripts, translations, personalized talk recommendations and more. The TED Talks channel features the best talks and performances from the TED Conference, where the world's leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design -- plus science, business, global issues, the arts and more. You're welcome to link to or embed these videos, forward them to others and share these ideas with people you know. Become a TED Member: http://ted.com/membership Follow TED on Twitter: http://twitter.com/TEDTalks Like TED on Facebook: http://facebook.com/TED Subscribe to our channel: http://youtube.com/TED TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy (https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy). For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request at https://media-requests.ted.com

Оглавление (5 сегментов)

0:00 Intro 66 сл.
0:23 What are bones 68 сл.
0:42 Three layers of bone 140 сл.
1:35 Bone loss and osteoporosis 74 сл.
2:02 Bones store calcium 260 сл.

Intro

Transcriber: You might believe that drinking milk, with all its calcium and vitamin D, is the one thing you need for strong and healthy bones. And it's a really nice message that sold a lot of milk over the years, but it's just not scientifically accurate. (Music) [Body Stuff with Dr. Jen Gunter] When we focus on milk, we lose the bigger picture of bone health.

What are bones

So let's start at the beginning. Adults have 206 bones that form the main part of the skeletal system. They're the support structure or cage that protects our organs, but they do so much more. They work with our muscles to move our bodies, they store important minerals, they produce hormones, and they even make our blood. Many people think of a Halloween skeleton when they imagine bone

Three layers of bone

but that only gives us a one-dimensional view. Bone actually has three layers. On the outside, there's the periosteum, a tough membrane that covers and protects. Next, there's a thick layer of compact bone, the white, hard, smooth part that most people are familiar with. But inside, there is spongy or trabecular bone, and an inner core filled with bone marrow, which contains stem cells that make blood and are constantly dividing. Most people understand that our bones grow when we're kids and adolescents. We reach our peak bone mass in our 20s. What many people don't know is even after we stop growing, we are constantly removing old bone and replacing it with new. One estimate is enough bone is removed and replaced that a new skeleton is made every 10 years. After we reach our peak bone mass

Bone loss and osteoporosis

bone removal starts to outpace replacement. This can eventually affect the integrity of the bone and it lowers the bone mass or the amount of bone that we have. The bone disease osteoporosis is an extreme version of this process. Bone loss outpaces replacement, and combined with other changes, this can lead to so much fragility that even small bumps or falls can create fractures. Another cool fact about bones is they store calcium

Bones store calcium

so if intake is low, meaning not enough in our diet, the body draws calcium from the bone. This can also contribute to bone loss, so we need enough dietary calcium to maintain our bone. Vitamin D fits into the picture because it helps our body absorb calcium. When we think of calcium and vitamin D, many of us picture a frosty glass of milk. Milk is not the only good source of calcium out there. Humans are creative omnivores. We can get calcium from a lot of other sources -- yogurt and cheese, for example -- but also look for leafy greens like spinach and kale, cruciferous vegetables like broccoli and cabbage, and proteins like tofu, nuts, beans, eggs and fish. Fortified cereals and orange juice are also good too, and chia seeds. And vitamin D is plentiful in fatty fishes, and our skin makes it from the sun. However, some people may need supplements. Another important factor for bone health is exercise. Mechanical loading stimulates the cells that build bone and muscles pulling on the bone may do this as well. In fact, any activity that puts stress on your bones, like walking, jogging, dancing, racket sports, even strength training like doing weights, stimulates extra deposits of calcium and growth of new bone. In addition, stronger muscles can help with balance. And one of the best ways to prevent a hip fracture? Reducing falls with better balance. If milk is your thing, that's completely OK, but don't forget that bone health is so much more than just milk.

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