{"id":5518,"date":"2026-08-18T07:00:38","date_gmt":"2026-08-18T11:00:38","guid":{"rendered":"https:\/\/www.chaneyhealth.com\/healthtips\/?p=5518"},"modified":"2026-07-26T22:26:29","modified_gmt":"2026-07-27T02:26:29","slug":"building-healthy-bones-part2","status":"publish","type":"post","link":"https:\/\/www.chaneyhealth.com\/healthtips\/building-healthy-bones-part2\/","title":{"rendered":"Building Healthy Bones Part2"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Creating A Bone-Healthy Lifestyle<\/strong><\/span><\/h2>\n<p style=\"text-align: center;\"><strong>Author: Dr. Stephen Chaney<\/strong><strong>\u00a0<\/strong><\/p>\n<p><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/should-we-take-calcium-supplements\/should-we-take-calcium-supplements-now\/#main\" rel=\"attachment wp-att-1999\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-1999\" src=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/09\/should-we-take-calcium-supplements-now-300x202.jpg\" alt=\"calcium supplements\" width=\"300\" height=\"202\" srcset=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/09\/should-we-take-calcium-supplements-now-300x202.jpg 300w, https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/09\/should-we-take-calcium-supplements-now.jpg 381w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>A major study (<a href=\"https:\/\/www.bmj.com\/content\/351\/bmj.h4183\">Tai et al, British Medical Journal, BMJ\/2015; 351:h4183<\/a>) reported that calcium supplementation in women over 50 resulted in only a very small increase in bone density, which translated into a very small (5-10%) decrease in the risk of bone fractures.<\/p>\n<p>The authors concluded that the standard RDA recommendation of 1,000 \u2013 1,200 mg\/day of calcium for adults over 50 is unlikely to prevent osteoporosis or reduce the risk of bone fractures.<\/p>\n<p>In last week\u2019s <strong><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/building-healthy-bones--part1\/\">issue<\/a><\/strong> of \u201cHealth Tips From the Professor\u201d\u00a0I discussed the many flaws of the study. In brief:<\/p>\n<ul>\n<li>The study was a meta-analysis of 51 published clinical studies. Normally, meta-analyses are very strong, but they have an \u201cAchilles Heel\u201d &#8211; something called the<span style=\"color: #3366ff;\"> <strong>Garbage-In, Garbage-Out <\/strong><\/span> Simply put, this means that the meta-analysis is only as strong as the individual studies that went into it. The authors included 40 years of clinical studies in their meta-analysis, and most of those studies had an inadequate design by today\u2019s standards.<\/li>\n<\/ul>\n<ul>\n<li>The study also made a number of what I would call apples to oranges comparisons that were of questionable validity.<\/li>\n<\/ul>\n<p>In this week\u2019s issue of \u201cHealth Tips From The Professor\u201d, I would like to explore the other side of the coin. I would like to consider the possibility that the study might be correct and discuss what that might mean for you.<\/p>\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong>Creating A \u201cBone Healthy\u201d Lifestyle<\/strong><\/span><\/h2>\n<p><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/can-vitamin-c-reduce-colds-in-children\/bullets\/#main\" rel=\"attachment wp-att-5306\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-5306 alignleft\" src=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2025\/09\/Bullets-300x174.jpg\" alt=\"\" width=\"300\" height=\"174\" srcset=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2025\/09\/Bullets-300x174.jpg 300w, https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2025\/09\/Bullets.jpg 455w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Despite the concerns I just mentioned. Let\u2019s assume for a minute that the study might just be correct in spite of its many flaws. Let\u2019s assume that the \u201cone size fits all\u201d RDA recommendation of 1,000 \u2013 1,200 mg\/day of calcium if you are over 50 may be flawed advice.<\/p>\n<p>If so, perhaps it\u2019s time to say good riddance! It may finally be time to put away the \u201cmagic bullet\u201d, \u201cone size fits all\u201d thinking and start seriously considering holistic approaches.<\/p>\n<p>Now that I have your attention, let\u2019s talk about what you can do to prevent osteoporosis \u2013 and the role that supplementation should play. Let\u2019s talk about a \u201cbone healthy\u201d lifestyle.<\/p>\n<p><span style=\"color: #3366ff;\"><strong>#1: Let\u2019s start with supplementation:<\/strong><\/span> Bone is not built with calcium alone. Bone contains significant amounts of magnesium along with the trace minerals zinc, copper and manganese \u2013 and all of these are often present at inadequate levels in the diet. Most of us know by now that vitamin D is essential for bone formation, but recent research has shown that vitamin K is also essential (Kanellakis et al, Calcified Tissue International, 90: 251-262, 2012). An ideal calcium supplement should contain all of those nutrients.<\/p>\n<p><span style=\"color: #3366ff;\"><strong>#2: Next comes diet:<\/strong><\/span> Many of you probably already know that some foods are acid-forming and other are alkaline-forming in our bodies \u2013 and that it is best to keep our bodies on the alkaline side. What most of you probably don\u2019t know is that calcium is alkaline and that our bones serve as a giant buffer system to help keep our bodies alkaline. Every time we eat acid-forming foods a little bit of bone is dissolved so that calcium can be released into the bloodstream to neutralize the acid. (My apologies to any chemists reading this for my gross simplification of a complex biological system).<\/p>\n<p>Consequently, if we want strong bones, we should eat less acid-forming foods and more of alkaline-forming foods. Among acid-forming foods, sodas are the biggest offenders, but meat, eggs, dairy, and grains are all big offenders as well. Alkaline-forming foods include most fruits &amp; vegetables, peas, beans, lentils, seeds and nuts. In simple terms, the typical American diet is designed to dissolve our bones. Calcium from diet or supplementation may be of little use if our diet is destroying our bones as fast as the calcium tries to rebuild them.<\/p>\n<p><span style=\"color: #3366ff;\"><strong><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/does-vitamin-d-supplementation-reduce-cancer-deaths\/vitamin-d-supplementation\/#main\" rel=\"attachment wp-att-3700\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-3700\" src=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2019\/10\/vitamin-d-supplementation-300x200.jpg\" alt=\"vitamin d\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2019\/10\/vitamin-d-supplementation-300x200.jpg 300w, https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2019\/10\/vitamin-d-supplementation.jpg 424w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>#<\/strong><strong>3: Test your blood 25-hydroxyvitamin D level:<\/strong><\/span> 25-hydroxy vitamin D is the active form of vitamin D in our bloodstream. We need a sufficient (20-50 ng\/mL) blood level of 25-hydroxy vitamin D to be able to use calcium efficiently for bone formation. We now know that some people who seem to be getting adequate vitamin D in their diet still have low 25-hydroxy vitamin D levels.<\/p>\n<p>In fact, various studies have shown that somewhere between 20-35% of Americans have insufficient blood levels of 25-hydroxy vitamin D. You should get your blood level tested. If it is low, consult with your health professional on how much vitamin D you need to bring your 25-hydroxy vitamin D into the sufficient range.<\/p>\n<p><span style=\"color: #3366ff;\"><strong>#4: Beware of drugs:<\/strong><\/span> The list of common medications that dissolve bones is a long one. Some of the worst offenders are anti-inflammatory steroids such as cortisone &amp; prednisone, drugs to treat depression, drugs to treat acid reflux, and excess thyroid hormone.<\/p>\n<p>I\u2019m not suggesting that you avoid prescribed medications that are needed to treat a health condition. I would suggest that you ask your doctor or pharmacist (or research online) whether the drugs you are taking adversely affect bone density. If they do, you may want to ask your doctor about alternative approaches, and you should pay a lot more attention to the other aspects of a \u201cbone healthy\u201d lifestyle.<\/p>\n<p><span style=\"color: #3366ff;\"><strong>#5: Exercise is perhaps the most important aspect of a bone healthy lifestyle:<\/strong> <\/span>Whenever our muscles pull on a bone, it stimulates the bone to get stronger. I\u2019ll put the benefits of exercise in perspective in the next section.<\/p>\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong>Exercise Is A Critical Part of a \u201cBone Healthy\u201d Lifestyle<\/strong><\/span><\/h2>\n<p><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/calcium-supplements-prevent-bone-fractures-part2-preventing-osteoporosis\/weight-lifting-exercise\/#main\" rel=\"attachment wp-att-1694\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-1694\" src=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/01\/weight-lifting-exercise-300x200.jpg\" alt=\"weight lifting exercise\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/01\/weight-lifting-exercise-300x200.jpg 300w, https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/01\/weight-lifting-exercise.jpg 415w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Instead of just quoting more boring studies, I\u2019m going to share a couple of stories that help put the importance of exercise into perspective.<\/p>\n<p>The first is my wife\u2019s story. She ate a very healthy diet with minimal meat and lots of fruits and vegetables for years. She took calcium supplements on a daily basis. She walked 5 miles per day and took yoga classes several days each week. Yet when her doctor recommended a bone density scan in her early sixties she discovered she had low bone density. She was in danger of becoming osteoporotic!<\/p>\n<p>Her doctor prescribed Fosamax. My wife tried it for one day and decided the side effects were worse than the disease. So she started asking holistic health practitioners what she should do. They recommended she find a personal trainer and start pumping iron. That was not an easy solution, but it was the right one. When she went in for her second bone scan 3 months later, her doctor excitedly announced that her bone density had increased by 7%. Her doctor said \u201cWe never get results that quickly with Fosamax\u201d. When my wife told her she wasn\u2019t taking Fosamax, her doctor became even more excited. (Most doctors actually do prefer holistic approaches. They just don\u2019t recommend them.)<\/p>\n<p>The moral of this story is that you can be doing everything else right, but if you\u2019re not doing weight bearing exercises \u2013 if you\u2019re not pumping iron, everything else you are doing may be for naught. Weight bearing exercise is an absolutely essential part of a \u201cbone healthy\u201d lifestyle!<\/p>\n<p>But can exercise do it alone? Some people seem to think so. That brings up my second story. About 40 years ago one of my colleagues at UNC, who was an expert on calcium metabolism, was doing a bone density study on female athletes at UNC. One of the tennis players was nicknamed \u201cTab\u201d. Tab was a popular soft drink at that time, and Tab was all she drank \u2013 no milk, no water, only Tab.<\/p>\n<p>When my colleague measured the bone density of her playing arm, it was normal for a woman of her age. When he measured the bone density of her non-playing arm, it was that of a 65-year-old woman. The reason is simple. When we exercise a particular bone, our body will add calcium to that bone to make it stronger. If we are not getting enough calcium from our diet, our body simply dissolves the bones elsewhere in our body to get the calcium that it needs.<\/p>\n<p>The moral of this story is that exercise alone is not enough. In terms of bone health, we absolutely need exercise to take advantage of the calcium in our diet, and we absolutely need sufficient calcium in our diet to take advantage of the exercise.<\/p>\n<p>This is the most glaring deficiency of the meta-analysis I described last week. None of those studies included exercise. No wonder the increase in bone density was minimal!<\/p>\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong>Putting It All Together &#8211;\u00a0 Building Healthy Bones<\/strong><\/span><\/h2>\n<p><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/calcium-supplements-prevent-bone-fractures-part2-preventing-osteoporosis\/bone-healthy-lifestyle\/#main\" rel=\"attachment wp-att-1695\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-1695\" src=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/01\/bone-healthy-lifestyle-191x300.jpg\" alt=\"bone healthy lifestyle\" width=\"191\" height=\"300\" srcset=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/01\/bone-healthy-lifestyle-191x300.jpg 191w, https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2016\/01\/bone-healthy-lifestyle.jpg 204w\" sizes=\"auto, (max-width: 191px) 100vw, 191px\" \/><\/a>If you seriously want to minimize your risk of osteoporosis, there are a few simple steps you can take (simple, but not easy).<\/p>\n<ul>\n<li>Consume a \u201cbone healthy\u201d diet that emphasizes fresh fruits and vegetables, minimizes meats, and eliminates sodas and other acidic beverages. For more details on whether your favorite foods are acid-forming or alkaline-forming, you can find plenty of charts on the internet.<\/li>\n<\/ul>\n<ul>\n<li>Minimize the use of medications that adversely affect bone density. You\u2019ll need to work with your doctor on this one.<\/li>\n<\/ul>\n<ul>\n<li>Get plenty of weight bearing exercise. This is an absolutely essential part of a bone healthy lifestyle. Your local Y can probably give you guidance if you can\u2019t afford a personal trainer. Of course, if you have physical limitations or have a disease, you should consult with your health professional before beginning any exercise program.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Get your blood 25-hydroxy vitamin D level tested. If it is low, take enough supplemental vitamin D to get your 25-hydroxy vitamin D level into the sufficient range \u2013 optimal is even better. Sufficient blood levels of 25-hydroxy vitamin D are also absolutely essential for you to be able to utilize calcium efficiently.<\/li>\n<\/ul>\n<ul>\n<li>Consider a calcium supplement. Even when you are doing everything else correctly, you still need sufficient calcium in your diet to form strong bones. \u201cI\u2019m not necessarily recommending a \u201cone-size fits all\u201d 1,000 to 1,200 mg\/day. Supplementation is always most effective when you actually need it. For example:<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>If you are not including dairy products in your diet (either because they are acid-forming or for other health reasons), it will be difficult for you to get adequate amounts of calcium in your diet. You can get calcium from other food sources such as green leafy vegetables. However, unless you plan your diet very carefully you will probably not get enough.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>If you are taking medications that decrease bone density, that may increase your need for supplemental calcium. Unfortunately, we don\u2019t yet have guidelines on how much is needed.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>If you do use a calcium supplement, make sure it is complete. Don\u2019t just settle for calcium and vitamin D. At the very least you will want your supplement to contain magnesium and vitamin K. I personally recommend that it also contain zinc, copper, and manganese.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Unfortunately, we don\u2019t really have good guidelines for how much calcium you need. Studies like the one described above are challenging the old RDAs, but we don\u2019t yet have enough studies to know how much calcium we need to build strong bones when we are following a \u201cbone healthy\u201d lifestyle that includes proper diet, sufficient 25-hydroxy vitamin D blood levels and plenty of exercise.<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong>What About Medications For Preventing Bone Loss?<\/strong><\/span><\/h2>\n<p><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/are-vegan-diets-bad-for-your-bones\/broken-human-thigh-x-rays-image-lelf-leg-fracture\/#main\" rel=\"attachment wp-att-4259\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-4259\" src=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2021\/04\/Bone-Fracture-Depositphotos_27445991_s-2015-203x300.jpg\" alt=\"Bone Fracture\" width=\"203\" height=\"300\" srcset=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2021\/04\/Bone-Fracture-Depositphotos_27445991_s-2015-203x300.jpg 203w, https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2021\/04\/Bone-Fracture-Depositphotos_27445991_s-2015.jpg 338w\" sizes=\"auto, (max-width: 203px) 100vw, 203px\" \/><\/a>The danger is that as the conclusions of this meta-analysis get widely publicized and doctors stop prescribing calcium supplements, they probably aren\u2019t going to recommend a holistic approach. They probably won\u2019t recommend a \u201cbone healthy\u201d lifestyle. Instead, they will most likely recommend drugs to prevent bone loss. In fact, the authors of the study described last week specifically praised the use of bisphosphonate drugs (Fosamax and Zometa), and a related drug (Xgeva) that works by a similar mechanism, because they increased bone density by 5-9% over 3 years.<\/p>\n<p>However, these drugs have a dark side, and it\u2019s not just the acid reflux, esophageal damage and esophageal cancer that you hear about in the TV ads. These drugs all act by blocking bone resorption, the ability of the body to break down bone. In the short term, this prevents the bone loss associated with aging and reduces the risk of bone fractures.<\/p>\n<p>However, you might remember from last week\u2019s article that bone resorption is also an essential part of bone remodeling, the process that keeps our bones young and strong. When these drugs are used for more than a few years you end up with bones that are dense, but are also old and brittle. Long term use of these drugs is associated with jaw bones that simply dissolve and bones that easily break during everyday activities. This is yet another example of drugs with side effects that look a lot like the disease you were taking the drug for in the first place.<\/p>\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong>The Bottom Line<\/strong><\/span><\/h2>\n<ul>\n<li>A recent study has reported that the RDA recommendation of 1,000 \u2013 1,200 mg\/day of calcium for people over 50 provides only a minimal increase in bone density (0.7-1.8%) over the first year or two. This translates into a very small (5-10%) decrease in risk of bone fractures. It did not matter whether the calcium came from dietary sources or from supplementation. The authors concluded that adding extra calcium to the diet, whether from foods or supplements, was not a very efficient way to increase bone density and prevent fractures.<\/li>\n<\/ul>\n<ul>\n<li>This study suffers from some serious flaws, which I discussed in last week\u2019s \u201cHealth Tips From the Professor\u201d.<\/li>\n<\/ul>\n<ul>\n<li>Unfortunately, many doctors are likely to take this study to heart. They are likely to stop recommending calcium and other natural approaches and start relying even more heavily on drugs to preserve bone mass. That\u2019s bad news because, while the most frequently proscribed drugs do increase bone mass and prevent fractures short term, they also cause your bones to age more rapidly. After a few years you end up with bones that are dense but are also incredibly brittle and fracture very easily. That\u2019s right. If you use these drugs long enough, they will cause the very condition you were trying to prevent.<\/li>\n<\/ul>\n<ul>\n<li>We should also consider the possibility that this study may just be correct. Let\u2019s assume for a minute that the RDA recommendation of 1,000 \u2013 1,200 mg\/day of calcium for everyone over 50 may be flawed advice. If so, it may finally be time to put away the \u201cmagic bullet\u201d thinking and start seriously considering holistic approaches to preserving bone mass.<\/li>\n<\/ul>\n<ul>\n<li>A far better choice is to follow a \u201cbone healthy\u201d lifestyle.<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Start with a \u201cbone healthy\u201d diet. Avoid acid-forming foods like sodas, meats, eggs, dairy, and grains. Instead choose alkaline-forming foods like most fruits &amp; vegetables, peas, beans, lentils, seeds and nuts.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Check on the medicines you are using. If they are ones that adversely affect bone density, ask your health professional if there are bone-healthier options.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Check your blood level of 25-hydroxy vitamin D on a regular basis. If it is low, consult with your health professional on the amount of vitamin D you need to take to bring your 25-hydroxy vitamin D into the optimal range.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Get plenty of weight bearing exercise. This means pumping iron. It is an absolutely essential part of a bone healthy lifestyle. Of course, if you have physical limitations or have a disease, you should consult with your health professional before beginning any exercise program.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>If you are not getting sufficient calcium from your diet, consider a complete calcium supplement. In addition to calcium and vitamin D, a bone-healthy calcium supplement should at the very least contain magnesium and vitamin K. I also recommend it contains zinc, copper, and manganese.<\/li>\n<\/ul>\n<ul>\n<li>Just don\u2019t rely on a calcium supplement alone to keep your bone density where it should be. If your 25-hydroxy vitamin D isn\u2019t where it should be and\/or you aren\u2019t doing weight bearing exercise on a regular basis, your calcium supplement may be almost useless. In my opinion, that may be the biggest take-home lesson from the recent meta-analysis.<\/li>\n<\/ul>\n<p><em>These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.<\/em><\/p>\n<p><em>_________________________________________________________________________________________________<\/em><\/p>\n<p>My posts and \u201cHealth Tips From the Professor\u201d articles carefully avoid claims about any brand of supplement or manufacturer of supplements. However, I am often asked by representatives of supplement companies if they can share them with their customers.<\/p>\n<p>My answer is, \u201cYes, as long as you share only the article without any additions or alterations. In particular, you should avoid adding any mention of your company or your company\u2019s products. If you were to do that, you could be making what the FTC and FDA consider a \u201cmisleading health claim\u201d that could result in legal action against you and the company you represent.<\/p>\n<p>For more detail about FTC regulations for health claims, see this link.<\/p>\n<p><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.ftc.gov\/business-guidance\/resources\/health-products-compliance-guidance\">https:\/\/www.ftc.gov\/business-guidance\/resources\/health-products-compliance-guidance<\/a><\/span><\/p>\n<p><strong>________________________________________________________________________________________<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong>About The Author<\/strong><strong>\u00a0<\/strong><\/span><\/h2>\n<p><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/what-kind-of-protein-is-best-for-strength\/chaney-suzanne-steve-11-21-15\/#main\" rel=\"attachment wp-att-4932\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-4932\" src=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2024\/02\/Chaney-Suzanne-Steve-11-21-15-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2024\/02\/Chaney-Suzanne-Steve-11-21-15-300x200.jpg 300w, https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2024\/02\/Chaney-Suzanne-Steve-11-21-15-768x512.jpg 768w, https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2024\/02\/Chaney-Suzanne-Steve-11-21-15.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Dr. Chaney has a BS in Chemistry from Duke University and a PhD in Biochemistry from UCLA. He is Professor Emeritus from the University of North Carolina where he taught biochemistry and nutrition to medical and dental students for 40 years.\u00a0 Dr. Chaney won numerous teaching awards at UNC, including the Academy of Educators \u201cExcellence in Teaching Lifetime Achievement Award\u201d. Dr Chaney also ran an active cancer research program at UNC and published over 100 scientific articles and reviews in peer-reviewed scientific journals. In addition, he authored two chapters on nutrition in one of the leading biochemistry text books for medical students.<\/p>\n<p>Since retiring from the University of North Carolina, he has been writing a weekly health blog called &#8220;Health Tips From the Professor&#8221;. He has also written two best-selling books, &#8220;Slaying the Food Myths&#8221; and &#8220;Slaying the Supplement Myths&#8221;. And most recently he has created an online lifestyle change course, &#8220;Create Your Personal Health Zone&#8221;. For more information visit <a href=\"https:\/\/chaneyhealth.com\"><span style=\"color: #0000ff;\">https:\/\/chaneyhealth.com<\/span><\/a>.<\/p>\n<p>For the past 54 years Dr. Chaney and his wife Suzanne have been helping people improve their health holistically through a combination of good diet, exercise, weight control and appropriate supplementation.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Creating A Bone-Healthy Lifestyle Author: Dr. Stephen Chaney\u00a0 A major study (Tai et al, British Medical Journal, BMJ\/2015; 351:h4183) reported that calcium supplementation in women over 50 resulted in only a very small increase in bone density, which translated into a very small (5-10%) decrease in the risk of bone fractures. The authors concluded that &#8230; <a title=\"Building Healthy Bones Part2\" class=\"read-more\" href=\"https:\/\/www.chaneyhealth.com\/healthtips\/building-healthy-bones-part2\/\" aria-label=\"Read more about Building Healthy Bones Part2\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1200,401,635,10,11,1,394,459],"tags":[340,1393,339,560,149,362,12,559,302],"class_list":["post-5518","post","type-post","status-publish","format-standard","hentry","category-bone-health","category-calcium-supplements","category-dairy-foods","category-exercise","category-fitness-and-health","category-uncategorized","category-vitamin-d","category-vitamin-k","tag-bone-density","tag-bone-fractures","tag-bone-health","tag-bone-healthy-lifestyle","tag-calcium","tag-calcium-supplements","tag-exercise-2","tag-osteoporosis","tag-vitamin-d"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Building Healthy Bones Part2 - Health Tips From The Professor<\/title>\n<meta name=\"description\" content=\"Why do some studies say that calcium doesn&#039;t build bones? 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