Episode 13: Legumes
Hip fractures are most common when bones are weak.
While the risk increases over the age of 65, we should start strengthening our bones today.Dr. Mark Reeves
Patricia Kelikani, Health Journalist (Co-host): Many of us know of someone who suffered from a hip fracture and unfortunately, most who survive a hip fracture never regain their full level of mobility.
Dr. Mark Reeves, Surgical Oncologist (Co-host): Hip fractures are most common when bones are weak, and while the risk increases over the age of 65, we should start strengthening our bones today.
KELIKANI: As we get older, our bones naturally lose some of their strength and become easier to break, even from a minor fall. Weak bones can be caused by lack of exercise, smoking, calcium deficiency, and vitamin C and vitamin D deficiency. Women are also more likely to experience fractures than men.
DR. REEVES: Researchers at Loma Linda University Health studied the diets of 96,000 people to discover how to reduce the risk of hip fracture.
Dr. Synnove Knutsen, Professor of Preventive Medicine: Those who ate legumes at least five times a week or more, they had only about half the hip fracture risk as those who rarely ate legumes.
KELIKANI: Legumes are a class of food including beans, peas, and lentils. They’re very high in protein and can even replace other sources of proteins in our diet, like meat. So what’s the simple tip for today?
DR. REEVES: Add half a cup of cooked beans to our diet five times a week.
KELIKANI: You can add legumes by eating either lentil soups, adding beans to your salad,
DR. REEVES: or for an even higher benefit, substituting beans for cheese or meat.
Adding legumes is a cost effective and simple way we can probably lower our risk of hip fractures now and in the future.Patricia Kelikani
KELIKANI: Adding legumes is a cost effective and simple way we can probably lower our risk of hip fractures now and in the future. There’s your tip for the day on how you can live healthier, longer.