According to the U.S. Department of Health and Human Services, around 10 million people over the age of 50 have osteoporosis. An additional 43 million have low bone mineral density, putting them at risk for full-blown osteoporosis.
Unfortunately, osteoporosis is referred to as the “silent disease” because it doesn’t present any symptoms until you suffer a fracture. However, there are some gradual changes to look for in advance. These may include decreasing in height, rounded shoulders, developing a hump in your back, your head begins to protrude forward, and lastly, intermittent to constant upper back, middle or lower back pain. The cause of this silent disease is, as we age, our body breaks down bone tissue faster than it replenishes. This process is influenced by various factors. An example is our diet, whether you’re getting the appropriate minerals or not. Next, your level of physical activity, hormonal changes and any medications, like proton-pump inhibitors (PPIs), that cause bone loss. Also, unhealthy habits such as smoking and heavy alcohol consumption will affect your bone health.
When it comes to promoting bone health, addressing nutrient deficiencies that contribute to weakened bones is key. A great starting point is increasing calcium. 98% of this mineral is found in your bones. Your body constantly needs calcium because
your bones are continuously remodeling themselves. The best sources of calcium are milk and dairy products, preferably from grass fed cows. Yogurt, cheese and kefir are great choices. Drinking raw milk by itself is another great option, if you can get it.
Another vital piece is optimizing your vitamin D levels. Research has shown, vitamin D plays a role in helping with calcium absorption, and that boosting vitamin D levels helps improve bone mineral density. Therefore, by getting regular sunlight exposure, ideally during solar noon when UVB rays are at their peak, is the best way to boost your vitamin D and help your bones.
Other nutrients needed to combat osteoporosis are magnesium and vitamin K2. Research has shown that magnesium deficiency leads to brittle, fragile bones that lead to micro-fractures. Therefore, add magnesium bc it’s needed to stimulate bone growth activity.
As for vitamin K2, studies have shown that it directs your body to promote more healthy bone formation. Getting magnesium and vitamin K2 from our diet is ideal. For magnesium, ideal sources include vegetables, such as spinach, broccoli and carrots. And, for vitamin K2 consider fermented foods such as sauerkraut, kefir, cheese and yogurt.
As discussed in the previous article, our bodies need protein and collagen, including our bones. Amino acids, which are synthesized into protein, form the building blocks of our body. The human skeleton contains plenty of protein, particularly collagen for its elasticity. Adequate collagen provides our bones “cushion,” helping them bend and yield to external forces instead of fracturing. For optimal bone health, we need a balance of muscle meat and collagen amino acids. Red meat contains very little of the health-promoting amino acids, which means that relying only on muscle meat will be insufficient for building strong connective tissues and maintaining bone strength. Additionally, while the three primary amino acids in collagen are associated with anti-inflammatory and other health benefits, those found abundantly in red meat actually promote inflammation. It is recommended to get one-third of your protein intake from collagen or gelatin because solely focusing on meat alone will have a negative effect on your bone health. The best way to get more collagen into your diet is by making your own bone broth from organic grass-fed animal bones.
Next, don’t underestimate the importance of exercise and bone health! For this upcoming new year, ADD exercise to your lifestyle and stick to it because it’s a foundational way to strengthen your bones and overall health. Noted in
a 2022 study published in Frontiers in Immunology, “exercise exhibits a positive effect on osteoporosis. Specifically, the impact felt by your bones causes them to adapt, remodel and strengthen themselves”. The researchers also noted that resistance training, as well as aerobic training, positively benefits bone density by stimulating hormonal reactions to promote stronger bone reformation. The intensity factor of exercise matters. Exercise must be dynamic, and placing a load (such as weights) generates forces that will have a strong and consistent positive effect on bone development.
If that’s not your vibe (ha) consider whole-body vibration (WBV) therapy as another way of combatting osteoporosis. Essentially, it’s a method wherein vibrations are sent throughout your body in small, controlled doses. This causes positive effects on your body, including increased bone mineral density. Researchers noted that WBV therapy exhibited positive effects by boosting bone mineral density with knee osteoarthritis as well as with postmenopausal women and reduces the risk of bone fractures in healthy adults. Elderly people who intend to use a vibration plate to manage their osteoporosis will also enjoy other benefits, such as increased cognition. Bottom line, protecting and promoting bone health early in our lives is key for longevity. We are here to help your wellness journey. - Dr. Irma Palmer
Comentarios