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Sep 17, 2014 · Eat Your Bones: Directed by Jean-Charles Hue. With Frédéric Dorkel, Jason François, Michael Dauber, Moïse Dorkel. 18 year old Jason Dorkel belongs to a community of gypsies. He is about to celebrate his baptism when his half-brother Fred returns after fifteen years in prison.
- (517)
- Drama, Thriller
- Jean-Charles Hue
- 2014-09-17
Nov 23, 2016 · Foods that you eat should be providing nutrients to build strong bones, instead of blocking the bone’s ability to regenerate and strengthen itself.
- Fortified 100% Orange Juice. You probably already know that 100% orange juice is packed with vitamin C (which supports cartilage formation), but it also naturally contains other nutrients that are key to bone health.
- Cranberries. Cranberries are a natural source of vitamin C—which your body needs to create collagen in the bone matrix. Studies have also highlighted the role that natural polyphenols (nutrients that we get from plant-based foods) in berries play in bone health.
- Extra Virgin Olive Oil. Drizzling olive oil on a dish can do more than just give it flavor. Olives, and olive oil, contain polyphenols—particularly oleuropein, tyrosol, and hydroxytyrosol.
- Milk. Calcium is the bone-building darling in a glass of milk, but the beverage also naturally contains other nutrients that benefit bone health, including vitamin D, magnesium, and phosphorus.
- Overview
- 1. Eat Lots of Vegetables
- 2. Perform Strength Training and Weight-Bearing Exercises
- 3. Consume Enough Protein
- 4. Eat High-Calcium Foods Throughout the Day
- 5. Get Plenty of Vitamin D and Vitamin K
- 6. Avoid Very Low-Calorie Diets
- 7. Consider Taking a Collagen Supplement
- 8. Maintain a Stable, Healthy Weight
- 9. Include Foods High in Magnesium and Zinc
The foods you eat, including vegetables and protein, and the physical activity you engage in, such as strength training, can help support and maintain bone health and density.
Building healthy bones is extremely important.
Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily (1).
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Here are 10 natural ways to build healthy bones.
Vegetables are great for your bones.
They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage (2).
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults (3, 4, 5).
Eating lots of vegetables has also been found to benefit older women.
Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth (9, 10).
In addition, it can be extremely beneficial for preventing bone loss in older adults.
Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation (11, 12, 13, 14).
However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months (15).
Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown (22).
However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake (23, 24).
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein (25, 26, 27).
In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body (27).
Calcium is the most important mineral for bone health, and it’s the main mineral found in your bones.
Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.
The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg (29).
However, the amount of calcium your body actually absorbs can vary greatly.
Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Therefore, it’s best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal.
Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases (31).
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough (32, 33).
Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide (34).
You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
Dropping calories too low is never a good idea.
In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals (41, 42, 43, 44).
In one study, obese women who consumed 925 calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training (44).
To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.
Summary:
While there isn’t a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.
Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.
Although most studies have looked at collagen’s effects on joint conditions like arthritis, it appears to have beneficial effects on bone health as well (45, 46).
A 24-week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown (46).
Summary:
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.
For example, being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group (47, 48).
On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight (49, 50).
While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals (51).
Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc.
Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption (53).
An observational study of over 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 2–3% higher bone density than women who consumed half this amount daily (54).
Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.
Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.
In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
- Franziska Spritzler
Is Eat Your Bones streaming? Find out where to watch online amongst 45+ services including Netflix, Hulu, Prime Video.
- Jean-Charles Hue
- 12
- Joseph Dorkel
May 19, 2014 · CANNES — Subtitles are required, even for French viewers, in Eat Your Bones (Mange tes morts), a gritty Gallic noir set among the slang-spouting trailer park gypsies of Northern France, whose...
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Oct 21, 2022 · These are diet, exercise, and lifestyle. Bones are made up of two chemicals – calcium and phosphorus. Hence, an adequate intake of these two minerals is important for the formation of good, strong bones. In addition, vitamin D is needed to help in calcium absorption and deposition in the bones.
