The Truths And Myths Around Bone Building Foods

If you’re like I was, you’ve probably always assumed that osteoporosis only happened to people in their 70s or older. Actually, many people aren’t aware that your bones stop growing around the age of 30. This is one of the common misconceptions surrounding bone health.

But lucky for you, I’ve done the research.

I have a science-backed approach to help you reverse or prevent a poor bone health diagnosis. This came about after my own osteopenia diagnosis (a slightly less severe version of osteoporosis). I wanted to avoid masking the problem with a prescription drug and get to the root cause so I could find a lasting natural solution.

Maybe that’s you too?

Here are some truths and myths around bone building foods.

The Truths And Myths Around Bone Building Foods

The cheese and glasses of milk we thought were building our bones were possibly having the opposite effect. And the bone building benefits of exercise are far greater than what we ever realized. If you grew up sitting in front of a computer screen eating lots of sugary foods, you might not have had the nutrients or activities to stimulate the “hidden bone builders” you needed to build strong bones for life.

As Maya Angelou says, “When you know better, you do better.” So, instead of focusing on the past and the things I couldn’t change, I looked towards the future. So I took full responsibility for my own wellness – sharing my years of knowledge to support other women in building and preserving their bone health naturally so they can age gracefully is my life’s work.

Once I started to change my diet and use natural healing methods, it seemed like I was taking 2 steps forward and 1 step back.

Yes, I was relieved I wasn’t taking harmful prescriptions.

But my body was having negative reactions to certain foods. Some of the new foods did not agree with me and caused indigestion, rashes, and low energy (among many other things).

That’s why I’m on a mission to help women build stronger bones without having to go through all the ups and downs I experienced in my journey. You can avoid making the same mistakes and go straight to the success I spent so long dreaming of achieving. My mission is to transform women’s health for the better, so they can look forward to aging gracefully and living a long, healthy, and happy life.

Myth: Milk Builds Strong Bones

Remember the “Drink Milk” ads?

Me, too.

Naturally, we grew up hearing (and believing) that drinking milk and eating cheese would give us the calcium needed to support bone health. Celebrity adorned billboards and commercials between every show backed up the narrative that strong bones come from drinking milk.

But this just isn’t the case. Several key ingredients were left out of these public service announcements.

Diet and exercise are crucial elements to building strong bones, and milk doesn’t really live up to the hype. Maybe if the ads featured celebrities enjoying a bone broth soup, we’d be in a different position. This is because collagen – not calcium– is the primary bone builder.


The real hero behind bone health is collagen. Yes, the same supplement you may have heard helps improve the health of your hair, skin, and fingernails.

So what exactly is collagen?

Collagen is the most abundant protein in your body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles. 

Osseous tissue gives strength and structure to bones. It is made from connective tissue in an organic matrix made from collagen and elastic fibers. This tissue gives strength and elastic flexibility to your bones.

While it provides your skin with structure and support, collagen also builds and strengthens your bones. Real foods with necessary nutrients such as Vitamin D, Vitamin K, and collagen are key contributors to bone health.

But collagen is not enough, we need to learn which foods to avoid.

Personally, I was completely unaware of the bone deteriorating properties of sugar. Not just from sweets, but also the sugar in alcohol, condiments, and even carbohydrates.

Myth: Sugar Only Impacts Weight

That sweet tooth affects more than just the bathroom scale. Did you know sugar is the underlying cause of bone loss along with many other chronic diseases?

Sugar Science

Let’s get sciencey! Refined sugar is stripped of about 40 of its vital nutrients, which in turn leaves white sugar with empty calories. When ingested, white sugar makes its way to the intestines where it’s broken down into fructose and glucose… Which then floods the bloodstream. Importantly, when fructose moves into the liver it can cause non-alcoholic fatty liver disease (but that is another story).

To deal with glucose, your pancreas releases insulin to escort the glucose from the bloodstream into cells where it can be used for energy. This process requires a number of enzymes that depend on B vitamins, calcium, magnesium, and other minerals from other parts of the body.

But, where does the body pull these vitamins and minerals from?

Our bones serve as our primary “mineral bank”, so consuming refined sugar is like making a cash withdrawal. Unless we replace what we take out of the bones, we risk “going into debt” with weakened bones.

Sugar also leads to an acid build-up in the bloodstream, requiring the pH value to be tightly regulated. Calcium and magnesium and other minerals are also drawn out of the bone and into the bloodstream to maintain the pH balance. Not to mention, if soft drinks are consumed, which contain an acid-forming mineral called phosphorus, our bone mineral bank is depleted even more.

Additionally, too much sugar depletes the levels of chromium. This nutrient helps insulin channel sugar into cells. Overconsumption of sugar, either from sugar itself or too many carbohydrates, increases the risk of developing type 2 diabetes.

Truth: Carbs Are Secretly Sweet

We’ve all heard the word carbohydrates thrown around in discussions of weight loss or even general health. It might come as a surprise to learn that carbs are actual sources of sugar.

Foods are divided into 3 groups called macros: proteins, fats, and carbohydrates.

Proteins are meat, fish, eggs, and dairy products. Healthy fats include butter, dairy, fatty fish (sardines, anchovies, and salmon), cooking oils (olive, avocado, and coconut), and other fatty foods such as avocados, nuts, seeds, and nut butters.

Basically, carbohydrates are anything that is not a protein or fat. Importantly, carbohydrates are not essential nutrients. Once eaten, carbs turn into sugar in the bloodstream and the battle over the “mineral bank” begins, again. The pancreas quickly releases the insulin to escort the sugar out of the bloodstream. Over time, this leads to insulin resistance.

How does this tie into bone health? It has been found that each time insulin resistance is doubled, bone strength decreases 10-14%!

Eating too many carbohydrates not only causes bone loss, but it is also linked to diabetes, Alzheimer’s, and other widespread chronic diseases.

WakeUp To Transformation

Are you ready to commit to strengthening your bones?

My life’s purpose is to share my decades of knowledge and experience in healing professions with others to help them WakeUp to health as they age. The information discussed above was not mainstream knowledge 20 years ago when I was first diagnosed and it still isn’t. I have learned about improving bone health and have seen the results as my own bones have returned to normal.


 hat is committed to restoring and preserving bone health with a natural lifestyle approach through its D.R.E.S.S. program. WakeUp Health uses D.R.E.S.S (Diet, Rest, Exercise, Stress, and Supplementation) components to transform our clients’ bone health.

For more bone health tips and support, join my free Optimizing Bone Health group here.


Collagen and sugar are the main points in my Webinar – does that matter?


I think it’s okay


It may even make sense to refer to it. I am doing another one in December. We can talk about it on the call.


should my name be used also?


You can, but you’re writing from yourself

Ciely Ti Gray

You need not develop health conditions that appear to be ‘in your genes.’ I’m here to let you know that it is possible to heal your physical and emotional wellness issues. I’m here to help you become healthier today – before symptoms occur - and to maintain your vitality through mid-life and beyond.