In this month’s Bulletin, you’ll learn about the changing state of the dairy industry, a major bankruptcy filing, and their impact on your bone health.
Then we'll look at a study on hospitalization rates and osteoporosis that examines several intersecting statistics about fractures, bone health, and hospital visits.
We'll end on a high note. A new study has determined that you can improve your bone health with as little as one minute of exercise per day. We'll look at the data and consider the implications.
Decline In Milk Consumption Bankrupts Biggest Dairy Producer
The largest milk producer in the United States, Dean Foods, has filed for bankruptcy, citing declining demand for their products.
As more people learn about the negative health effects of milk, and as alternatives become more readily available, it seems Americans are cutting back dramatically.
Relevant Excerpt:
“Since 1975, the amount of liquid milk consumed per capita in the U.S. has tumbled more than 40%. Americans drank around 24 gallons a year in 1996, according to government data. That dropped to 17 gallons in 2018.
An increasing variety of beverages, including teas and sodas, has hurt milk consumption. So have protein bars, yogurts, and other on-the-go breakfasts, which take the place of a morning bowl of cereal.
More recently, health and animal-welfare concerns have also contributed, as more shoppers seek out non-dairy alternatives.
Oat milk, for example, saw U.S. sales rise 636% to more than $52 million over the past year, according to Nielsen data. Sales of cow’s milk dropped 2.4% in that same time frame”1
Americans will be healthier as a result of consuming less dairy. Studies have linked milk consumption with a number of health problems2— and despite what the dairy industry advertises, milk isn't good for your bones.3
Nowadays it's easy to substitute a milk alternative in your beverages and anywhere else you would use dairy milk.
If you haven't made the switch yet, now's the perfect time to follow this health-improving trend.
Synopsis
Milk sales have rapidly declined over the past decades, leading Dean Foods to file for bankruptcy, and milk alternatives have flourished as Americans change their habits over health and animal welfare concerns.
Osteoporosis-Related Fractures Are Leading Cause Of Hospitalization
A new study of Medicare beneficiaries has shown that more hospitalizations occur because of osteoporotic fractures than because of breast cancer, heart attacks, and strokes combined.
This study also found that only 70% of Medicare beneficiaries who experienced a hip fracture survived the following year. This is a sobering reminder that in some cases, poor bone health can be deadly.
Relevant Excerpt:
“A new report released by the National Osteoporosis Foundation (NOF; Arlington, VA, USA) analyses the economic and clinical impact of bone fractures suffered by American citizens registered in the Medicare program. An independent estimate based on the analysis found that despite proven preventive measures, around two million Americans on Medicare suffered over 2.3 million osteoporosis-related bone fractures during 2015.
The report also focused on “new” osteoporotic fractures, by excluding beneficiaries who had another osteoporotic fracture in the prior 6- to 12- months. The results revealed that about 15% of those who experienced a new osteoporotic fracture had one or more subsequent fractures within 12 months of the initial fracture.”4
These statistics underline the significance of pursuing a bone-healthy lifestyle as a measure to prevent fracture. The next study in today's bulletin provides exciting evidence that this goal is firmly within reach.
Synopsis
A study of Medicare beneficiaries found that osteoporotic fractures accounted for more hospitalizations than breast cancer, heart attacks, and strokes combined– making clear that bone health should be a major health priority.
Study Finds That Even 1 Minute Of Exercise Improves Bone Health
A study conducted in the UK compared the activity levels of 2,500 women with an analysis of their bone health to determine the efficacy of exercise for maintaining strong, healthy bones.
Researchers at the University of Exeter equipped participants with wrist-worn monitors and evaluated their bone health using ultrasound scans.
Relevant Excerpt:
“The researchers found that those who completed 60 to 120 seconds a day of high-intensity, weight-bearing activity — i.e., a medium-paced run for pre-menopausal females, or a slow jog for post-menopausal women — reaped the rewards of at least 4% better bone health than those who didn’t do such exercise.
“We don’t yet know whether it’s better to accumulate this small amount of exercise in bits throughout each day or all at once, and also whether a slightly longer bout of exercise on one or two days per week is just as good as 1-2 minutes a day,” says lead author Dr. Victoria Stiles in a press release.
There is, however, “a clear link between this kind of high-intensity, weight-bearing exercise and better bone health in women,” Stiles elaborates.”5
This means that your efforts are effective, even on the days when you don't have much time to spend on exercise.
And the study also found that the more time women spent exercising, the more their bone health improved. For example, women whose daily exercise routines were longer than two minutes saw at least a 6% improvement in bone health.
Synopsis
A British study concluded that as little as one minute of exercise per day results in an improvement in bone health, and that bone health increases further with increased exercise time.
Harness The Power Of Physical Activity
As the studies above show, it's critical that you get the exercise your body needs to maintain healthy bones and avoid fractures. The Save Institute has developed a new revolutionary platform to make it easier than ever to achieve your fitness goals while targeting bone health — SaveTrainer.
SaveTrainer provides on-demand video-guided anti-aging workouts with certified trainers, a progress tracker, personalized workout plans, and a variety of options so you can pick the type of workout that works best for you.
Watch this video to learn more:
If you haven’t yet tried SaveTrainer, now is the perfect time to take your health into the 21st century with a digital platform to help you maximize your bone quality and fitness with ease and efficiency.
References
1 https://apnews.com/5eb1173f5e2b4994927bc921f5b49f0e
2 https://www.ncbi.nlm.nih.gov/pubmed/1291895
3 https://www.ncbi.nlm.nih.gov/pubmed/18065599?dopt=Citation
5 https://www.studyfinds.org/minute-exercise-bone-health-women/
Do you still recommend whey isolate protein powder and Greek yogurt?
I just found out I have GERD so I would appreciate your response. Thank you.
Whey protein is alkalizing and excellent for bone health. A rich source of lactoferrin, it promotes osteoblast differentiation and proliferation and inhibits the production of osteoclasts, the cells that tear down bone. Plain unsweetened yogurt is also bone-healthy. However, if these foods aggravate your GERD, you’re better off not having them.
I hope that you’re seeing a naturopath or functional medicine doctor to help you find the root cause of your stomach condition since a mainstream doctor will most likely simply prescribe proton-pump-inhibitors. These drugs only mask the problem and cause malabsorption of vital nutrients, which in turn leads to an increased risk of bone fractures. You can read more about this by clicking the link below:
https://saveourbones.com/acid-reflux-drugs-increase-risk-of-bone-fractures/
In the fracture studies does the study include if the people were on bone loss medications?
The researchers didn’t specifically mention whether the study subjects were on any type of treatment for osteoporosis. However, they disclosed that:
“…the percentage of patients aged 50 and older who received a registered therapy for osteoporosis within twelve months of a hip fracture declined from 40% in 2002 to 21% in 2011.”
Does Apple cider vinegar cause osteoporosis? It helps me in so many ways. But I am concerned about the acidity on my bone health
Apple cider vinegar actually raises the serum pH because it has an alkalizing ash residue. So drink up without any concerns!
In place of milk I have been drinking soy for many years. Is this safe for my bones?
Janice, soy is safe for your bones but keep in mind that most soy crops in the US are genetically modified, so make sure you get the organic kind.
I have been focusing on exercices and diet , especially the last 2 years. Had a hip fracture 2 years ago (accidentally). Was on anastrozole for 5 years for breast cancer. But stopped 2 years ago, as well as actonel. The last bone density test (november 2019) showed no improvement and even worsening of osteoporosis… for me, exercices didn’t help nor diet… was very active +++. So, it is not a cure!!!
Thanks for sharing your story, Lina!
Please don’t get discouraged because of your DXA scan results and keep in mind that there’s a lot more to bone health than just bone density. The goal is to prevent fractures, and tensile strength is one of the main parameters to achieve that goal. In case you missed our articles on this topic, you can read them by clicking on the link below:
https://saveourbones.com/everything-you-ever-wanted-to-know-about-dxa-scans/
https://saveourbones.com/6-easy-ways-to-boost-a-major-bone-matrix-component-that-prevents-fractures-the-medical-establishment-completely-ignores-this/
https://saveourbones.com/bone-biomechanics-the-truth-about-bone-strength-and-why-osteoporosis-drugs-dont-prevent-fractures-but-may-actually-cause-them/
I’m one of your followers who knows she should follow the program more faithfully but what I have done really saved me when my dog eyed a deer while I was walking her on leash Thanksgiving evening. Let’s just say Mary Poppins sailing through the air sans graceful landing and for once I didn’t have my phone with me. When I could finally move, I checked for protruding bones, etc., and attempted to get up over a 20-minute period. My left shoulder/shoulder blade area was jammed, and moving that arm was impossible. After laying and then crawling to get to the sidewalk, I prayed for strength to be able to get up. I went to my chiropractor the next morning and when they greet you with “Oh my God” you know you’re in trouble. Neck, back, hips, knees and ankles were out of place in addition to the most serious left shoulder and arm problems BUT I’m giving your program credit for NO BROKEN BONES! My doctor was amazed considering what I looked like – imagine your left arm swollen and a delightful egg plant purple and I couldn’t lift or move it. I’m well on my way to full recovery and am more closely following your program. Thank you!!
What a story, Sharon! I’m so glad you did not have any broken bones in spite of your fall. Keep up with the Program and enjoy your strong bones!
I have been unable to print out the recipes in your emails. Is there a way to do this?
Rose, you can copy and paste the recipe on a Word document (or Pages document if you have a Mac) and then print it as you would any other document. Please don’t hesitate to contact us at su*****@***********te.com should you need further assistance with this 🙂
Are there any support groups around where people with osteoporosis can get together and share diet and exercise tips with each other? I live in the Naples area and I’m sure there is a large group of women with osteoporosis and/or osteopenia?
Judy, that sounds like a marvelous idea, but we don’t know of any support groups in your area. Our platform for the Program, OsteoCleanse, and Densercise plus SaveTrainer.com do have an online Support Group, where you could share diet and exercise tips.
Judy, that sounds like a marvelous idea, but we don’t know of any support groups in your area. However, our platform for the ORP, Densercise, OsteoCleanse, and SaveTrainer do have an online support group where you could exchange diet and exercise tips 🙂
Milk may have many negative effects, but after trying numerous things like melatonin for my sleep problems and tryptophan tablets, none of those things helped my middle of the night sleep issues like a cup of hot milk and honey. The scalded scum on the top , I believe contains tryptophan which seems to be broken down better in milk than in the tablets.
Pain relievers alone did not get me back to sleep. Calcium pills all seem to give me headaches, so I vote for milk in moderation if your system can handle it. Almost half the nights during a week I have to do this, or lose 3-4 hours of sleep each night. I think I need to sleep at least 5-7 hours for all over health for my bones too, and milk helps me achieve this. Otherwise I may get 3 hours of sleep, and I feel worse with so little sleep. So if milk helps me feel better, I take the minimum amount that I have to. I always brush my teeth after drinking it to avoid cavities. I believe it doesn’t provide much calcium, and it is acidic, so again if you need a little milk in your life, drink in moderation. Everyone has different needs to a certain extent.
Rosemary, getting enough sleep is essential for health, including bone health. Perhaps you could try the suggestions in the following articles, so you could replace the milk with another food or drink:
https://saveourbones.com/6-foods-that-help-you-sleep-and-rejuvenate-your-bones/
https://saveourbones.com/lemon-balm-a-calming-alternative-to-bone-damaging-anti-anxiety-drugs/
https://saveourbones.com/the-amazing-drinkable-flower-that-lowers-stress-and-builds-your-bones/
I hope you’ll find a milk substitute that will help you sleep through the night 🙂
Thank you for all the information you make available even for those of us who are on a very small budget!
I’ve read that cheese is good for our bones. Is this true? Also the same for yogurt.
I’ve never been a milk drinker but do eat yogurt and cheese so will watching for your answers.
Thank you very much!
Like milk, cheese is acidifying, so you should have only in moderation and balanced with alkalizing foods. And plain (meaning unflavored) unsweetened yogurt is a bone-healthy food. You can read more about it here:
https://saveourbones.com/reduce-bone-harming-cortisol-by-eating-these-6-foundation-foods/
Enjoy!