The advice and informational content does not necessarily represent the views of mother's market and kitchen mother's recommends consulting your health professional for your personal medical condition.

Hello, I'm Kimberly King, and welcome to the mother's market radio show, I show dedicated to the Truth, Beauty and Goodness of the human condition.

On today's show, we invite back, nutritionist bellary Hall, it's important to know what to eat to keep your bones strong and healthy, plus later what's going on around town, but first up, we're going to discuss bone health, and joining us today is nutritional consultant and certified natural health professional Valery Hall, Valerie appears in front of thousands of people each year and speaks on a variety of topics, even host her own radio show, she's such a wealth of health and nutrition knowledge, and we wanna get right to her. Welcome back, Valerie, how are you?

I'm doing great, Kimberly, thanks so much for having me back. It's always a pleasure, so happy you can join us, and again, before we get to our topic, tell us the scope and focus of your work today.

Well, I do so many fun things, I'm so excited about my career and the places I get to go, I travel the whole country, doing seminars on about 20 different health subjects for all kinds of different people, sometimes their customers in a health food store. I also train nurse practitioners, doctors, and so get to do a lot of different things that way, so I've been traveling coast coast, and I also have my own radio show that broadcast out of San Diego called Gateway to Vibrant Health, and you can also access to... Do that website and just do consultations with people, so I really enjoy spreading that word about natural health, so that's really my focus at this point, good for you, and it seems like you've been getting busier and busier, so... Good, it sounds like you're off to a great New Year.

Today, we were talking about healthy bones, and as we age, of course, it seems like each new day brings an increase of the creaking and the crackling of bones when we get out of bed, I am so included in that.

So I guess my question, why are there so many people with bone problems as we get older, will there are a variety of things going on with our bones that are really different than what we've been told, we've been told for a long time that bones equal calcium and they're finding out now that that's not necessarily true, in fact, the United States has the highest calcium-containing guide in the world, and yet we have the highest degree of osteoporosis.

So in other parts of the world, osteoporosis and osteo Pena might be linked to a lack of calcium, but that's not what's going on here, so just throwing a ton of calcium in your bone isn't going to be the thing that strengthens it. So there are a lot of other factors that are necessary to make sure that the calcium goes to the right place and really get it in there, and then there are variety of things in our food supply that we're gonna talk about that really... So some of the things build this up and some break us down, I think that many Americans are eating this foundation diet, that is a degenerative diet, and I'm gonna educate you on that because not only does that degenerate our bones, but it also degenerates our joints and our skin and our brain and our immune system, and all these things that we rely on to keep us healthy, so we're gonna talk about some of the ways that we can structurally support our bodies.

Wow.

It's always great having you on. 'cause you're a MythBusters here to be brought up to think about with that calcium, you know, this is good stuff, what are the worst food for our bones then... Well, bad food, number one, I think by far the worst is so to pump, because soda pop has a variety of things, they add phosphoric acid to make the bubbles and that pulls the calcium right out of our bone next, it's got a lot of either sugar or artificial sweetener, neither of which are good for us either, sugars really accelerate degeneration in the body, all those things are fall apart foods, as I call them, and then... So the soda pop has a variety of different things. It also makes our blood very acidic, we have this constant quest for balance between acid and alkaline, when our blood starts to tip into that acidic scale, we pull the alkaline minerals out of our bone just to get ourselves balance down again, and so that's another issue there.

Other foods that degenerate our bone include sugars, corn syrup, high fruit dose corn syrup, things like that, fructose is an interesting thing. For a long time, we thought that that was a healthier sugar for US, studies are now showing that fruit dose ends up being a very negative when it's in large quantities, fructose means fruit sugar and in one piece of fruit, it's fine, but fruit juice, I don't agree with this idea of giving people large amounts of fruit juice a little bit to load it in water would be fine, but not these big glasses of fruit juice, in fact, I've recently read that most Americans are getting about half of their caloric intake every day from fructose because we use it as a sweetener in so many things, and when it breaks down in the body, it has even worse side effects, another bad food is the way we take whole grain and grind it up into flower that becomes degenerative and makes us fall apart.

So their variety of things, hydrogenated oils that are huge in our food supply, that are constantly pulling strength out of our body, strength out of our muscles and our bones and our joints, and those are I think the big bad guys in our food supply.

So it really is tapping us out of our energy, but then also just having us out of what could potentially be... As you say, it's degenerative, Italian, everything in the future, completely. And a lot of people, we all want to maintain our health as we go through life, we want our health span, iMentor lifespan, and so many of the foods make it difficult to do that, they cause disease, meaning no. ease in the body, that's what disease means, is you're not having the right operations going on within ourselves and good natural food on the other hand will really help us with that.

Well, you make it sound so easy.

What foods and lifestyle changes can we make to support our bone health... Well, lifestyle-wise, one of the most important things is weight-bearing exercise, because our bones will have no choice but to get weaker if we don't require them to do some work, it's like a plant that you have on the indoors that never gets any wind, and then the plant gets weaker and weaker and we have to put a stick and tie it up because it has no structural integrity, same is true for bones, and the particular kind of exercise, it's good for bones is called weight-bearing, so walking is an excellent weight-bearing exercise for legs and hips and ankles and things like that, the little weights that you could hold and maybe do some arm exercises, well, you sit and watch TV would be a great way to strengthen the bones in the upper body.

Swimming is a great exercise, and if you have a hard time walking than swimming is great, but it is not a weight-bearing exercise 'cause the water buys us up and we don't have the gravity working against our bones to strengthen, so that's a really important lifestyle thing. And food-wise, if we go back to the foods that we all ate 100 years ago, anything that's been invented in the last 70 years, I recommend that we avoid eat the way our grandparents did with raw and lightly cooked vegetables, a little bit of fruit, if we're gonna eat grain, make it whole grain and not ground a flower, use natural fats and not hydrogenated oils, the facts that we've been told or bad, really aren't bad, and in fact, are essential. There are a number of things that we build our bodies out of with the fats, including the brain, which is 60% fat, so this idea that all fat is bad has been a bad idea for our health in general, so what we want to avoid are the hydrogenated and partially hydrogenated oils and things like that, deep fried food, but butter is not the great evil that we've been told it is, olive oil is outstanding for us, and one of the biggest surprises is coconut oil is one of the best things that we can get in our bodies, and that was something that we were told was terrible many years ago, the one that tested was a hydrogenated coconut or... But if you get natural virgin coconut oil, it's outstanding for us, and this is... So this is... We go back and forth on this and what is good, what is bad, but I think is it pretty much if you just say it is natural and you do, as you just mentioned, you just go back to the original form and contend, that's why I love mother's market does such an outstanding job of providing excellent quality food, they really scrutinize everything that's gonna go on their shelves and make sure that they're getting the highest quality natural food for people that's not loaded with chemicals and preservatives and all this unnatural stuff that is really... In a commercial grocery store, I feel like 90% of the food that we can buy in a commercial grocery store robs us of our health instead of gives us health, we've gotta be shopping at a good quality health food store, like mothers to find good health, supporting food, and the other good part about that as well, is they have people there that you can ask questions, you... And everybody's educated is... Yes, they have a great education. The people in the supplement department and what they're talking about, and the people in the grocery department, you can ask them Where does this dish come from and they'll be able to tell you where are some stores you go in, they go, I don't know. But they have a really good track record for providing excellent food there at mother, so go back to the way our grandparents eat natural food and as close to its natural state as we can find it, that's gonna be health supporting through...

Okay, so I'm a mom and I have a busy life, I have kids that run around from sporting activities to homework after school, this and that, I'm going to the two mother's market, and I'm going to the store and I wanna put together a quick meal, but yet I want it to be healthy. What would you suggest are those meals that I go back to what my grandparents made, what kind of meal am I looking at...

I would look at fish or chicken, if your children will eat that, that's always a good choice, you're much better off making your own potatoes in a pan at home instead of buying French fries, ataman dipped in a deep fryer, that kind of thing out of a box exactly, and at least the things that are in a box at mothers are very healthily prepared, you can get a lot of organic things there that you wouldn't necessarily find in a regular store, and you can really even fast, faster food deli items, tuna salad, egg salad things like that, I usually make a big batch of Excel it every week where I'll do about two dozen eggs and just keep that in the fridge, it's one of my favorites of for the girls, and then you can just grab it, either make a little sandwich or put it on a salad or just eat it playing right. Out of the container.

Right, and then it keeps... And you're right, you have many uses for them, and that's the other thing, you know what, it's nice to go to... You refer your refrigerator and see that you have a full refrigerator, and the kids love that too... Yes, I do, I love that too.

Well, that's great, so many great ideas from you, and again, the healthy ideas, we have so many more great tips from you as well, Valerie Hall, so don't go anywhere, stay with us and you to stay with us, we'll be right back for you.

And welcome back to the mother's market radio show. And we wanna remind you that if you missed any portion of today's show, you can find us on iTunes by searching mother's market or download the podcast from our website, mother's market dot com, click the link for radio and listen to past shows, plus download our Healthy Recipes and money savings coupons, all available at mother's market dot com. And now, back to our interview with nutritional consultant Valerie Hall, today we're talking about bone health and Valerie, what bones should we be concerned about as we age... Well, really, we wanna make sure that they're all healthy, but the ones that tend to get in trouble the most for people or knees and hips, because those are the things that take the brunt of our impact, keeping ourselves moving is a really important thing.

I think everybody should do a little bit of walking, whatever you're comfortable with, if you're only comfortable with five minutes, then start with five minutes, you don't hurt yourself, but do some nice steady walking, whether that's back and forth across the living room. Up and down in your driveway, and then you'll get better and go around the block, and then you can do that multiple times, but that keeps things lubricated, those omega-3 central fatty acids that we talk about frequently are very helpful for lubricating the joint, so that really helps keep the joint inflammation down and gives good lubrication, I always love the brand called Nordic Naturals, which you can find at mother's market as a top quality fish oil, so that's excellent. The amounts are really changing on fish oil, they used to say a 1000 milligrams a day, I really like a minimum of 3000 milligrams a day of fish oil to get the great benefit, and if people have a lot of pain in their body, they can go up from there, so 30 to 7000 a day. I just read an article that said it could help to decrease our risk of premature death by over 85% if we take our fish oil every day, so it's just a tremendous thing for the health of everything, but it really helps those joints to keep the inflammation down, when we get in flame, that's when things really start to wear out, so the biggest problems tend to be hips and knees, and then some occupations, you would have more stresses on one area, if you've got the type of storm massage therapist. She might get a lot of stress in her fingers and her wrist, somebody who works with flooring or carpet down on their knees all the time, they're getting a lot of wear and tear there, so depending on certain occupations might have some more wear and tear for various joints as well, Talbot, we hear that sometimes a golfer swing, they get the golf for shoulder things and stuff like that, so... Those can also have an impact.

That's a very good point. And of course, everybody does have different impacts on what they do because of what they do, so that occupational hazard, as you say, but they're One Health. So really good point.

It seems that recommendation for bone health have changed over the years. is true. Why is that?

Well, there are always new studies coming out, and some of these have been very long-term studies, new research on various nutrients comes out, and then we say how there's another piece of the puzzle that we didn't realize before, so that's I think why we're getting a lot more information, the women's health study came out a few years ago, and that one followed tens of thousands of women over the course of their lifetime, and it looked at what they were eating and what their health outcomes were. And one of the most surprising things that I read out of that study was that a woman who drank 14 glasses of milk a week had a 45% greater chance of having osteoporosis then in women who drank one glass of Nicole... Okay, you have to say I... This Antero, the day for this for bone eat, because what... This is, again, a MythBusters, totally opposite of what we've been told. And it's because it's no longer the milk that our grandparents drink, they pasteurized, they homogenized, it changes it substantially. And the pasteurization process heats Miko boiling to kill off bacteria, and that fuses the calcium and the protein so tightly together that we can't really pull them apart and use them as building blocks very well anymore.

So that's why the pasteurized milk is a problem for bones, not a helper, the way that we've all been taught, so raw milk is great for bones, almond milk. I like the UN-sweetened almond milk and sweet and coconut milk is also gonna be good, so those are gonna be better choices than the pastries milk that we all have been raised with, thinking is the real key to keeping our bones healthy. This Women's Health Study show that that is not the case.

I know shocking that...

I was shocked.

I was appalled actually, when I read that, I said, Oh my gosh, 'cause I can remember forcing milk on my children when they were little, and this will make you strong and healthy, and I had one daughter that was turned out was tremendously allergic and got migraine headaches from the milk all the time, and I didn't really... Took me a while to put that together, and then I started studying nutrition and came to realize that that was part of the problem, but it's really quite amazing that it just isn't the supporter that we have thought it is when we drink that pasteurized milk.

So mothers offers all of those great raw milk, which is more expensive, but it's well worth it. You can also find places, I believe they also have raw goat milk and the almond milk and the coconut milk, and that way people who are lactose intolerance won't have the problem with that almond milk and coconut milk. So another good point I wanted to ask you, and we're probably gonna lead right into this next question, but you mentioned that osteoporosis and that you're shocking quote just now in regards to me.

But what about scoliosis? I remember when I was a little girl, and I know they still do test for that, but girls, especially with scoliosis and have been over and having to check the spine... Correct. What about that in bone health, and you know what I think is even worse now is the fact that kids at school don't have lockers anymore and they load all their books in their back end and that really heavy, heavy backpacks. From a young age, I can remember my daughter in second grade, I was a back back and they don't wanna get the wheel back back to that in a colonial. Exactly. But yeah, so she definitely... My younger one has a little bit of that from that weight of that, so that has to do with the little discs in between also very important, but it's also the kind of stress you put on your back if you are in one constant position. I know people who are dentists and they're constantly bending over and they usually have to get some work done to help straighten things out again, but I'm a big believer in different types of massage therapy, chiropractic, osteopathic kind of things, where you put things back in alignment, once they get knocked out, so that's a helpful thing there... Okay, I was wondering about that.

Okay, so a leader leading right into this, what are the negative side effects of too much calcium that cannot be used properly?

Well, today, people are recommended to take far too much calcium without any education about what calcium needs to work properly, the calcium managers are actually much more important than the calcium itself, because calcium is like a difficult child, it's never gonna do the right thing unless it's told what to do, and calcification in the soft tissue is a disaster for the body, calcium is now being linked to heart attacks, when we get calcium that's trying to stable as a joint, we might form a bone spur, a heel spur next. Per calcium can get into the kidneys, where it forms kidney stones, it can get into the heart muscle itself, other muscles of the body, the heart valves, one of the most common places that calcium can deposit is in the arteries, we've all heard that term, hardening of the arteries, that's calcium, that gets into the cholesterol plaque, and then that freezes the arteries in place so that they aren't able to expand and contract the way that they should, so that's really a disaster for the heart. When we get calcification there, the calcium can also get into breast tissue, it can get into the brain where it short circuits memory, all of these things we don't want ourselves turning to stone as we get older, we need to keep our college in structures nice and flexible, and have that calcium directed onto the bone, so for too long, we've been given this equation that bone equals calcium, a much better equation is bone... It was college.

70% of bone is this flexible collagen matrix in the center, 30% of bone is the mineralization on the outside, so you need the flexibility inside and you need the strength and hardness on the outside, so that when we get a stress on our bone, it doesn't just break, but it bends instead, and so that's what the college... And allows it to do... College is also the attachment point for the minerals, so it doesn't matter how much calcium that we've got going in, if we have this porous College and Matrix that's brittle and dry, it's not gonna withstand any stress and it's not gonna give the minerals any place to hang on to... So it just washes through and doesn't end up being able to attach, so the much bigger concern, in my opinion, for bone is things that are gonna build that college and Matrix and keep that healthy and flexible and hydrated make a huge difference for bone health.

So less calcium and more calcium managers is a much better recipe for Building Healthy bone, in my opinion, and there are some great supplements that can really help us with that, but most medical doctors are relying on old research, which tells them to recommend between 1000 and 2000 milligrams of calcium a day as a supplemental dose, we already have between 1800 and 2000 of calcium a day in the average American diet, member I said it was the highest calcium diet in the world, our total need for the day is about 2500, so if we take another 1000 to 2000 above the 2000 were already getting out of our food, we end up way over-calcified and we are not directing it to the bone if it were as simple as though in calcium at the bone, we certainly wouldn't have the osteoporosis problems that we do in this country today.

So it's not that simple, and we're never told about what kind of calcium to get, so there's only one kind of calcium that's actually been shown to build bone, which I was very surprised at, 'cause I've always thought that they've all been shown to build bone.

There's only one type called MCH, micro-crystalline hydroxy appetite is that big long word, if you want my... My gold star were there, I say, I'm gonna go to... Here you are and just roll right off my Domingo-Ness, it was a four language major.

I forgot about that too. You sure were.

Okay, say it again though, just so I see.

Ah, you don't have to memorize that. crazy big words, just C-H-C. and that's the one that you'll find in a great product by doctors, best vitamins called calcium bone maker complex, and that one is widely available, it's at mothers and it's a really good form, so MCH-C is not a vegetarian bone formula, it is made from cow bone itself, and I believe that the reason that this is the only calcium that is shown to build bone is because it has a huge amount of collagen in it, it's 24% college and by weight, since Americans don't realize they need the college and for bone, the advantage of the CHC is that it already has the college and built in, so you're strengthening that College and Matrix, regaining flexibility, giving the mineral something to attach to.

There are also some basic kinds of minerals, they can... Minerals, either organic or inorganic, which means something very different than when we're talking about produce, organic minerals are from something that's been alive in the past, a plant or an animal, inorganic minerals are ground up rock, they've never been alive, and inorganic minerals are really hard for us to use, we're not earthworms who were never designed to eat ground up Rock, and so that's what most Americans take as a calcium supplement are these inorganic minerals, things like Calcium, Citrate, calcium carbonate, so they have what they call a key late to those... The citrate, the Carbonate that's designed to help carry it in, but even with that helper, that ground up rock is not very well utilized by the body, so even citrate is the best of those, but it's not as good as an organic mineral from a plant or an animal source, and the only one that's been shown to build bone is the NCHC, because that's the only kind that's actually got the College and Matrix built into it.

So very, very interesting stuff. And a lot of people out there are lowering their recommendations for how much calcium to take, the people in the know who are paying attention to the new research are all lowering their recommendations, that includes the World Health Organization, Dr. Andrew while and Dr. Oz even recently has come out with his new recommendations, all those people are recommending between 50 and 700 milligrams a day as a supplement, not this old 1000 to 2000 milligrams a day, which can be downright harmful, it... I think then it's very hard for a supplement to be harmful for us, I think calcium has that potential, so we wanna be more careful with our calcium supplementation, get an absorbable form, get one that is proven to build bone density and take less of it, not this huge amount, but an absorbable smaller amount, aside from the calcium itself, there are other co-factors that we desperately need to make it work properly.

Magnesium is well-known, but don't choose a formula with magnesium, oxide oxide is very un-observable, I prefer malate or some other form of magnesium in a bone formula, and then the next thing is vitamin K2 is gaining in popularity that prevents calcium from getting into the soft tissue, and it glows it into the bone matrix, so that's a very critical thing in any bone Formula 1 does not work. It's gotta be K-2. and then Vitamin D3, I like a minimum of 2000 units a day of D3. And if somebody has a bone problem already, I'm gonna recommend 5000 units a day and they can get their blood levels of D3 tested every three to six months, but it is very difficult to overdose on D3 with those kind of amounts, and most Americans are desperately low certainly, if people have immune or bone problems, they are desperately low, so that's another key factor.

Silica is really important, and the thing, silica works in two ways for bones, silica builds the collagen matrix, so very helpful there, and it manages the calcium and direct it to that college and matrix, so it works in a twofold way.

There's an excellent one available at mother's market called bio cell by natural factors that has been proven in studies to build bone mineral density by 2% a year. And there's another one that I've used for a long time. It's a liquid by Aidan liquid minerals. That's also excellent. So if you prefer a liquid, go with the ion, it has no taste, if you prefer a pill, go with the bio-sell, but those are just, I think, one of the key anti-aging minerals, because not only is it great for bone, it's great for joint tissue, it's great for muscle, it's great for hair, it's great for finger nails, it's great for veins and arteries to strengthen them, it's great for everything that's made out of college and in our bodies when I'm writing, all the rest... Keep going.

Yeah, perfect.

So those are the things, less calcium, we want some good quality magnesium to balance it, some vitamin D3, some Vitamin K2, and then probably a separate silica supplement would be an ideal recipe to really help with the bones, and if anybody would like that all written out, I have a great paper written called Healthy Bones for Life, and you can email me at Valerie at Valerie Hall nutrition dot com, and I can email that right over to you. I'll be happy to do that.

I also do seminars regularly at mothers, and you can check their website for when I'll be there, you just... Perfect, you wrapped it up with the perfect boat. I love that.

Thank you. A wealth of information is always... Valerie, thank you so much for your time and we really appreciate your knowledge and look forward to having you on again, in the meantime, as Valery just mentioned, you can get more information on Valerie and her website once again, Valerie Hall nutrition dot com and learn more about her natural approach to making us all healthier, and I feel healthier just having you here.

Thanks so much. We look forward to your next visit. Thanks.

Thank you.

Thanks for listening to the mother's market radio show, and for shopping at mother's market, the advice and informational content does not necessarily represent the views of mother's market and kitchen, mother's recommends consulting your health professional for your personal medical condition.