Скачать или смотреть The women’s health conversation we need in 2026

Osteoporosis and osteopenia affect millions worldwide and are major contributors to fractures, disability, and loss of independence with age, especially in women. In this video, I break down the science of osteoporosis prevention, focusing on how nutrition and exercise work together to protect bone density across the lifespan, promoting longevity and healthy aging.

We’ll explore:
Why calcium, vitamin D, vitamin K2, phosphorus, iron, and zinc are essential for bone metabolism
How nutrient balance - not megadosing - supports healthy bones
The role of mechanical loading, resistance training, and impact exercise in building and maintaining bone density
Which foods and additives (like excess salt and phosphate additives) may negatively affect bone health
Why the hormone imbalance after menopause and estrogen decline increase fracture risk in women

This video is evidence-based and designed to cut through common myths about bone health, as well as bring more attention to the problem. Because women’s health and wellness is not just about cute workout fits, body goals and aesthetic poke bowls.

Check out my website here: https://nutritionbyklemi.com/

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Timestamps:
00:00 intro
02:01 bone development timeline
03:28 exercise for bone strength
06:39 bone nutrition 101
12:12 small hurdles in nutrition
14:08 conclusion & outro

Sources:
Cui, A., Harris, J. E., Chen, S., Zhou, B., Tessier, F. J., Guo, F., … Cao, Z. B. (2023). Global and regional prevalence of vitamin D deficiency in population-based studies from 2000 to 2022: a pooled analysis of 7.9 million participants. Frontiers in Nutrition, 10, 1070808. https://doi.org/10.3389/fnut.2023.107...

Salgado, N., Silva, M. A., Figueira, M. E., Costa, H. S., & Albuquerque, T. G. (2023). Oxalate in foods: extraction conditions, analytical methods, occurrence, and health implications. Foods, 12(17), 3201. https://doi.org/10.3390/foods12173201

Moran, J. M. (2022). Nutrition and women’s bone health. Nutrients, 14(4), 763. https://doi.org/10.3390/nu14040763

Long, G., Liu, C., Liang, T., Zhang, Z., Qin, Z., & Zhan, X. L. (2023). Predictors of osteoporotic fracture in postmenopausal women: a meta-analysis. Journal of Orthopaedic Surgery and Research, 18, 574. https://doi.org/10.1186/s13018-023-04...

Wang, Z., Zhang, Y., Zhang, J., Deng, Q., & Liang, H. (2021). Recent advances on the mechanisms of kidney stone formation (review). International Journal of Molecular Medicine, 48, 149. (Includes bone related implications in systemic oxalosis)

Lips, P., & van Schoor, N. M. (2011). The effect of vitamin D on bone and osteoporosis. Best Practice & Research Clinical Endocrinology & Metabolism, 25(4), 585–591. (Cited for vitamin D’s role in calcium absorption & bone)

Christakos, S., Dhawan, P., Verstuyf, A., Verlinden, L., & Carmeliet, G. (2016). Vitamin D: metabolism, molecular mechanism of action, and pleiotropic effects. Physiological Reviews, 96, 365–408. (For foundational vitamin D physiology)

Nutrition and bone health: foundational role of nutrients and exercise (Paraphrased from general nutrition evidence; representative studies in Nutrition and bone health – PubMed).