Science & Technology

Why healthy bones are about so much more than milk | Body Stuff with Dr. Jen Gunter

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…

Published

5 years ago

June 10, 2021

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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. (Made possible with the support of Oura)

Want to hear more from Dr. Jen Gunter? Follow Body Stuff on Apple Podcasts:

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.

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,

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 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,

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.

Related Topics:biology Body featured Health Human Science Self TED Talk TED Talks TEDTalk TEDTalks

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60 Comments

Sam Heninger

June 10, 2021 at 4:18 pm

Lift heavy weights to prevent bone density problems

Reply
- M M
  
  June 10, 2021 at 5:16 pm
  
  Enjoy ur damaged joints and spine, lol.
  
  Reply
b22chris

June 10, 2021 at 4:20 pm

Don’t care. I’m gonna keep sluggin it.

Reply
demlottboyz

June 10, 2021 at 4:21 pm

Luffy and Brook regenerated bones from drinking milk. That’s all the proof I need.

Reply
Akash Rana

June 10, 2021 at 4:25 pm

You dont have to diss milk in order to teach about bones

Reply
Karen Aldridge

June 10, 2021 at 4:25 pm

Thank you , : ) i had to loose the milk but i like green veggies, & fish & live in fla , ???????? appreciate the info for sure , why i said ty , ????

Reply
TRIBE OF MENTORS

June 10, 2021 at 4:26 pm

*Less ego. More excellence. Less talk. More do. Less rude. More polite. Less fear. More wins*

® Kobe Bryant

Reply
Kathy Zhao

June 10, 2021 at 4:38 pm

More videos from Dr. Jen Gunter please.

Reply
Lisa Susan

June 10, 2021 at 4:41 pm

*I’ve tried to be successful in Bitcoin/forex trading and stock but I always end up losing money, last month I lost about $4,500 trying to trade for myself????????????*

Reply
- Jackson Dylan
  
  June 10, 2021 at 5:12 pm
  
  +one-three-two-one-three-five-zero-zero-six-four-five
  
  Reply
- Jackson Dylan
  
  June 10, 2021 at 5:12 pm
  
  Here’s her con-tact????
  
  Reply
- James Mullar
  
  June 10, 2021 at 5:13 pm
  
  Most people remain poor only because friends and relatives discouraged and advised them against investing and trading forex while the wise ones kept investing and growing higher financially
  
  Reply
- Clark Walker
  
  June 10, 2021 at 5:16 pm
  
  When someone is straight forward and good at what he she does, people will always speak for them. For me I would say give Expert Mrs Joyce Molly of financial education a try and you be happy you did
  
  Reply
- Clark Walker
  
  June 10, 2021 at 5:16 pm
  
  I’m so happy for taking the bold step in working and investing $2000 with Expert Mrs Joyce Molly after a week I received $6000to my bank,She’s the plug
  
  Reply
M M

June 10, 2021 at 5:11 pm

But there is no any natural vitamin D in milk. And calcium — in orange juice. Are these series for americans only?

Reply
Krista Heikkala

June 10, 2021 at 5:39 pm

Yes you can get calcium from other places than milk products. BUT they didn’t mention any portion sizes. To get the same amount of calcium than from a cup (=2.4 dl) of milk you would have to consume: 300 g of spinach / 1,5 dl of almonds / 5 eggs / 2-3 oranges / 3 tbls of tahini / 5 dl of soya beans / 150g of salmon / 1 kg of broccoli. An adult needs 800 mg of calsium a day, which is about 3-4 portions daily. Yes, you can live with out drinking milk, but getting enough of calsium with out any milkproducts is hard.

Reply
NoExitLoveNow

June 10, 2021 at 5:57 pm

Spinach is NOT a good source of calcium. It has a lot, but it is not nutritionally available. Kale and Collards do have a lot of nutritionally available calcium.

Reply
- Marina Glass
  
  June 10, 2021 at 11:51 pm
  
  Spinach is good for iron.
  
  Reply
Anal Eyes Analyze Anal Lies

June 10, 2021 at 6:21 pm

Milk and Red meat weaken your bones.

Reply
Mike Uzumaki

June 10, 2021 at 6:42 pm

I need to exercise more…now

Reply
Alexander J

June 10, 2021 at 7:03 pm

Very well put together. Informative, interesting, relevant. Thank you

Reply
Nicole

June 10, 2021 at 7:04 pm

Milk industry still pushing its agenda huh! “Buy more milk they say, it’ll keep you healthy..”

Reply
Jh5578

June 10, 2021 at 7:06 pm

Seems pretty obvious that adult humans don’t need to breast feed off a different species of mammal for bone health.

Reply
Danteyy

June 10, 2021 at 7:07 pm

I love her

Reply
Flying fig

June 10, 2021 at 7:18 pm

Right… cause milk that is meant for baby cows but taken from them and given to humans makes sooooo much sense @.@ profits before anything else. Needless harm cause we can.. sigh.

Reply
Chilli-Ice Olive-Abode

June 10, 2021 at 7:29 pm

I know it’s frowned upon by a lot of people nowadays, but as long as I can still keep drinking my milk I’m all good.
I appreciate her statement at the end that if milk is your thing that’s fine. Thank you, very interesting video!

Reply
Paterno Aparente

June 10, 2021 at 8:20 pm

The inaccuracy of the humerus in the graphics is striking.

Reply
- CalvinK
  
  June 12, 2021 at 7:28 am
  
  Yeah but you can’t deny it was funny.
  
  Reply
Frank Delahue

June 10, 2021 at 8:44 pm

Break board with karate chops for healthy bones.

Reply
- Fannie Hunt
  
  June 12, 2021 at 3:58 pm
  
  Mmm mmm p
  
  Reply
Kelli Hicks

June 10, 2021 at 9:51 pm

This videos are so interesting and approachable.

Reply
Njul

June 10, 2021 at 10:47 pm

Cow milk is not good.

Reply
Kath Faurillo

June 10, 2021 at 10:53 pm

I like this Body Stuff content! And anything about the incredible capacities of our body! ????

Reply
pink mandalorian

June 10, 2021 at 11:06 pm

I am more and more lactose intolerant and didn’t know how to go without milk for calcium. Your video will help me a lot, thank you very much

Reply
what's in the name

June 11, 2021 at 1:53 am

Don’t worry guys live like our ancestors

Reply
Read my ABOUT section PLEASE

June 11, 2021 at 2:12 am

*Have an extra $1?* Savin’ to get a laptop (homejob). No opportunities outside due to constant lockdowns in our country. ???? Sorry for this. ???? I’m not a bad person, just a desperate breadwinner. Lost a lot since 2020.

*Prayers and well-wishes are also very much appreciated. ????*

Off-topic, I know… I hope you understand the desperation. I know some people need more help than me and my family but I do hope that does not invalidate my cry for help. ????

Things are getting worse here. We don’t have stimulus checks or anything like USA. So I’m just really doing whatever I can to put food on the table. *We may not be killed by the virus but the situation is surely slowly killing us.*????

*Peace be with you. GOD bless. ????❤*

*And to anyone who’s also struggling, let’s hold on tight. All will soon be well. ????*

Reply
DDPWE

June 11, 2021 at 2:47 am

Milk is NOT a good source of calcium, considering how terrible it is for anything other than a calve while it grows to a cow.

Reply
- Raw Bacon
  
  June 14, 2021 at 4:03 am
  
  Nonsense, it’s even proven to increase longevity………..Stop Puking out Vegan Lies.
  
  Reply
DDPWE

June 11, 2021 at 2:49 am

Wouldn’t strengthening your bones via activity be increases its MASS? So we don’t stay the same MASS, if we lose calcium overtime from inactivity

Reply
Jake Simon

June 11, 2021 at 7:50 am

This is the perfect time to venture into the crypto market, especially considering the current price crash. There is no better time than now to buy as much crypto as possible

Reply
- vex
  
  June 11, 2021 at 4:27 pm
  
  This is legit guys!!
  
  Reply
Goolag Tube

June 11, 2021 at 8:13 am

I love how ted leaves comments on for general crap like this, but disables them for their content that promotes the world’s largest terrorist organization in the world that’s killed 270-669+ MILLION people over 1400 years of relentless jihad – islam!

Reply
Mind 4M

June 11, 2021 at 11:09 am

Omg so nice i like

Reply
onjoFilms

June 11, 2021 at 1:18 pm

I’m going to jump of a bridge so I don’t have to worry about all this stuff any more.

Reply
Adam

June 11, 2021 at 1:19 pm

“Drinking milk for nutrients is like inhaling cigarette smoke for oxygen.” – Dr. Milton Mills

Reply
- Raw Bacon
  
  June 14, 2021 at 4:00 am
  
  Dr. Milton is obviously and Idiot….Not only has Milk always been Healthy but recent studies are proving it increases longevity……….Who is this Milton Clown? Sounds like another Vegan “Doctor” spreading lies because he has an agenda.
  
  Reply
Michael Watts

June 11, 2021 at 1:24 pm

Dairy makes you urinate out more calcium than it provides.

Reply
Sergei M

June 11, 2021 at 4:17 pm

MILK GAAAAANG

Reply
A J

June 11, 2021 at 4:25 pm

Richard Cunningham’s mother?

Reply
3nr1BAE

June 12, 2021 at 4:20 pm

LOVE this series. Please keep making these.

Reply
Dipak Barot

June 12, 2021 at 9:29 pm

My whole life was a lie!!!!!

Reply
Fanny Canto

June 12, 2021 at 9:48 pm

Great!! I love milk! It isn’t only for children ???? And exercise is important as well because our weight should be carried by our bones!

Reply
urban bengtsson

June 13, 2021 at 4:38 am

You will need 2kg raw broccoli for a daily intake of calcium, or 1 kg of spinach wich contains oxalic acid that binds to both iron and calcium and make crystals in your body. 100 gram of cheese is what you need for a daily intake.

Reply
Jamaican Princess1974

June 13, 2021 at 6:13 am

Great video

Reply
dead01

June 13, 2021 at 11:42 am

Don’t forget to drink your Cambodian breast milk

Reply
Raw Bacon

June 14, 2021 at 4:04 am

A rare TED video that’s not full of Leftist Propaganda.

Reply
Roja Keerthi

June 14, 2021 at 10:19 am

She is busting fake news that even doctors propagate.

Reply
Sample Name

June 14, 2021 at 1:44 pm

Vitamin D is synthesized from cholesterol under the influence of the sun.

Reply
Twenty Five

June 14, 2021 at 3:19 pm

Every 10 years? Whoah! That’s new to me

Reply
Tătăruș Ștefan Mihnea

June 14, 2021 at 5:35 pm

I better watch this than learning biology from school

Reply

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