RHR: Q&A on Osteoporosis: Threat Elements and Way of life Issues

Osteoporosis impacts roughly 50% of individuals over the age of fifty or 60, making prevention and remedy an vital subject for individuals of all ages. On this episode of Revolution Well being Radio, I present a deep dive into a number of the most vital components affecting bone well being, reveal the important vitamins which are needed to take care of a robust physique, and reply quite a few questions sufferers and listeners have requested about what to eat and the way to reside with a view to stop osteoporosis and restrict a few of its detrimental results. This episode accommodates Chris’s suggestions for lowering your threat of osteoporosis, even with out entry to lab testing or a Purposeful Medication physician. 

On this episode, we focus on:

  • Dietary concerns for osteoporosis, together with the significance of vitamins like calcium, nutritional vitamins A, D, and K2, magnesium, collagen, and extra
  • Underlying causes of osteoporosis comparable to gluten intolerance and irritation
  • The controversial connection between consuming dairy merchandise and osteoporosis
  • The acid/alkaline steadiness within the physique
  • Way of life components that aren’t talked about sufficient, like train, sleep, and stress

Present notes:

  • Why You Ought to Assume Twice about Taking Calcium Dietary supplements by Chris Kresser
  • Does Dairy Trigger Osteoporosis? by Chris Kresser
  • Kefir: The Not-Fairly-Paleo Superfood by Chris Kresser
  • The Acid-Alkaline Delusion: Half 1 by Chris Kresser
  • The Acid-Alkaline Delusion: Half 2 by Chris Kresser
  • RHR: Dispelling the Acid-Alkaline Delusion by Chris Kresser
  • RHR: How (And Why) To Construct Muscle at Any Age, with Mike Matthews and Chris Kresser
  • How Synthetic Gentle Is Wrecking Your Sleep, and What to Do about It by Chris Kresser
  • Observe Mindfulness and the 20 Methods It Will Remodel Your Life by Lindsay Christensen

RHR – Osteoporosis


Hey, everyone, Chris Kresser right here. Welcome to a different episode of Revolution Well being Radio. This week, I’m doing a solo episode on osteoporosis. I can’t consider I’ve by no means carried out a full present on osteoporosis in 11 years of podcasting. I’ve lined it briefly within the context of different matters, or perhaps as a Q&A seize bag kind of factor, however I’ve by no means carried out a full present. So I’m going to repair that subject right here. It’s a extremely vital subject. Osteoporosis impacts 50 % of individuals over I feel 50 or 60 years outdated. And so [it’s] positively one thing to pay attention to and have in your radar as [you] age.

We’re going to cowl some fundamentals on bone transforming and osteoporosis; we’re going to speak about dietary concerns, together with calcium, nutritional vitamins A, D, and K2, [and] magnesium. We’re going to speak about gluten intolerance and the way that may contribute. [We’ll] discuss irritation, each acute and continual irritation, and the impression that may have on osteoporosis threat. We’re going to speak about dairy merchandise and what position they need to play within the weight loss program. There’s a whole lot of controversy about dairy and osteoporosis. We’re going to deal with that a little bit bit. We’ll discuss collagen, which is a vital nutrient in relation to bone well being. We’ll discuss acid alkaline steadiness and whether or not that’s one thing it’s essential to think about or concentrate on in any manner. After which [we’ll discuss] train, sleep, and stress, that are all essential components however typically utterly not noted of the dialog.

I feel you’re going to get loads out of this [episode]. And these are some glorious elementary steps to take each to stop osteoporosis and even reverse it if it’s already beginning to develop. I hope you benefit from the present. Let’s dive in.

What Is Osteoporosis?

Chris Kresser: All proper, so let’s dive into this subject of osteoporosis. It’s onerous for me to consider that I haven’t carried out a full present on this subject within the 11 years that I’ve been podcasting. However I searched the entire earlier episodes, and I’ve positively lined it as part of different episodes, however I’ve by no means carried out a full episode solely devoted to osteoporosis, which is unquestionably one thing that I wish to right immediately, as a result of bone problems are a scarily widespread subject. About one in two girls and as much as one in 4 males age 50 or older will break a bone resulting from osteoporosis. And it’s not nearly breaking the bone, as a result of, as I’m positive a lot of you realize, fractures are some of the severe issues that may occur to us as we age, significantly [for] people who find themselves, let’s say, 70 years outdated. There’s a saying in drugs, “Break your hip, die of pneumonia,” as a result of what can occur with a severe fracture is the affected person turns into immobilized and bedridden. After which, fluid can pool within the lungs, within the hospital, they usually can develop pneumonia, after which they will die from that.

So this is likely one of the many the reason why conserving our bones wholesome as we age is tremendous vital. It’s one of many issues that impacts longevity greater than absolutely anything else. Research have proven that fractures can considerably enhance the chance of early dying for older adults, even doubling or tripling [the] threat of dying in that age group. So it’s a extremely vital subject to pay attention to, and when you see osteoporosis or earlier osteopenia beginning to develop, it makes a whole lot of sense to deal with [it], and, in fact, we wish to do every part we will to stop it from growing within the first place.

How Do Our Bones Work?

Earlier than we leap into the pathological processes of osteopenia, osteomalacia, and osteoporosis, we must always speak a little bit bit about bones and the bone transforming course of, which is the traditional perform of bone and the way issues ought to be working with bone. As youngsters’s bones develop, the transforming course of is what permits these bones to get longer and alter form and match the wants of the physique because it develops. And when new forces and stresses are utilized to bone, transforming is used so as to add new bone tissue to the realm the place it’s wanted primarily based on these new actions and stresses after which, strengthen the bones and assist them to have the ability to help the infrastructure of the physique, if you’ll, as we develop. One other main perform of bone is it’s the largest storage organ for calcium, which is stored in a extremely tight homeostatic vary in our blood, in order that it could possibly present help for nerve signaling, blood clotting, muscle contractions, and lots of different features that calcium helps with. When our blood ranges of calcium drop, cells known as osteoclasts break down bone tissue and launch that calcium within the blood. After which, conversely, when calcium is elevated, so long as the physique’s wholesome, it should use these osteoblasts to return that calcium to the bone reservoir. So it’s a really dynamic course of. It’s continuously in flux relying on the altering situations, and, if every part is working nicely, then the bones are wholesome and retain their density and construction.

Points Affecting Bone Well being

When issues don’t work nicely, one circumstance is simply getting older. In that scenario, that bone transforming course of turns into much less environment friendly, and osteopenia or osteoporosis can develop. So when that occurs, it means the bones turn into extra porous and, thus, a little bit extra brittle. And that is sometimes recognized utilizing a bone mineral density scan with a [dual-energy X-ray absorptiometry] machine. And sometimes, it’s extra widespread in girls than males, sometimes begins to indicate up within the 50s, though it could possibly begin earlier. I’ve seen it within the late 30s and 40s. And, in fact, for some, it by no means occurs in any respect. So it simply depends upon quite a few various factors, each genetic and environmental, a few of which we’ll cowl right here.

Osteomalacia is a little bit bit totally different. It’s a softening of the bones resulting from vitamin D deficiency. And it’s one other trigger together with osteopenia and osteoporosis of bone fractures. However this one has a way more direct, traceable trigger with vitamin D deficiency. One different factor to pay attention to is likely one of the causes that ladies are at considerably increased threat of osteopenia and osteoporosis is because of the position that estrogen performs in sustaining bone mass. And estrogen, in fact, declines with age, significantly when a girl enters menopause and estrogen ranges go down, [and] then that supportive position that estrogen was taking part in in bone mass decreases. So we’re not going to speak loads about estrogen and estrogen metabolism and regulation on this present. However that’s one thing that it is best to positively concentrate on. And there are hormonal concerns in relation to osteoporosis.

I’m going to concentrate on a whole lot of the opposite concerns on this present, as a result of they’re extra broadly relevant. However when you attempt a whole lot of the issues that I discuss on this present, and also you’re not getting good outcomes, then one additional step to take can be consulting with a Purposeful Medication practitioner [who] understands hormones and hormone steadiness, significantly in menopausal girls, and ensuring that’s all working appropriately. As a result of that may positively be an vital issue.

Vitamins Affecting Osteoporosis and Bone Well being

Let’s begin by speaking a little bit bit about calcium. That at all times comes up in discussions of bone well being, and it is a vital nutrient. As I discussed, one of many primary features [of bone] is a storage reservoir for calcium. And this could at all times be on the high of the record once you’re enthusiastic about bone well being. Nevertheless, I’d say that typically an excessive amount of focus is put right here on the expense of different vital components. And calcium supplementation is problematic as we’ll focus on a little bit bit, and is commonly carried out poorly and in a manner that truly not solely doesn’t enhance bone well being, however could even enhance the chance of fractures. So let’s simply begin with what try to be doing by way of calcium, then we’ll speak a little bit bit about supplementation and a number of the concerns there when you’re not getting sufficient calcium by means of weight loss program. So even the best vary for calcium is considerably controversial. Standard sources suggest anyplace from 1,000 to 1,300 milligrams each day for adults with girls who’re pregnant or nursing or attempting to conceive, and in addition girls above 55, 60 years of age on the increased finish of that vary, 1,300 milligrams, and youthful ladies and men being at round 1,000 milligram a part of the vary.

Some sources, although, recommend that [you] actually solely want about 600 to 800 milligrams of calcium, so long as you’re getting sufficient quantities of different synergistic vitamins like vitamin[s] K2, A, and D. So it’s a little bit bit unclear. I are inclined to most likely fall extra within the latter camp as a result of I feel nutrient synergy is a extremely vital idea, and it’s common within the case of many different vitamins that when you get sufficient of the entire synergistic vitamins, the quantity that you simply want of the one goal nutrient drops. I feel that’s a fairly well-established idea in biology, biochemistry, and when it applies to the human physique and nutrient standing. After which there are others who argue that the bioavailability of calcium from totally different meals will have an effect on how a lot calcium you truly must eat with a view to [meet] the total calcium wants each day. And I’m positively a type of individuals. As a result of we all know that bioavailability can fluctuate dramatically. For instance, some animal sources of calcium like fish bones and dairy merchandise are extremely bioavailable. Additionally, cruciferous greens like broccoli are usually very bioavailable, however calcium because it happens in darkish leafy greens like collard greens and spinach just isn’t very bioavailable due to the phytic acid that’s in these meals.

Phytic acid is a compound that inhibits calcium absorption and it’s present in comparatively excessive quantities in darkish leafy greens like collards and spinach. So, when you take a look at a chart with highest meals sources of calcium, meals like sesame seeds, that’s truly primary by way of serving measurement, sardines with bones is quantity two, yogurt is quantity three, then collard greens and spinach are quantity 4 and 5. However of these high 5, sesame seeds, collard greens and spinach are going to be rather more poorly absorbed than the calcium from sardines with bones and yogurt. So despite the fact that on paper they seem in that high 5 record, you’re going to have the ability to take in the calcium in dairy and sardine bones rather more readily than you’ll with these different meals. Broccoli is down round quantity 15 slightly below kale and cabbage and chard, however it will truly most likely be increased than kale and cabbage and chard for the explanations that I simply talked about. So simply hold that in thoughts once you’re lists that doc the quantity of calcium in meals. Virtually none of these lists think about bioavailability as an element. And it’s actually vital to try this.

So if nutritional vitamins D, A and K2 play a synergistic position with calcium and I’m going to return again to these in a second. However as I used to be saying earlier than, if it’s essential to just be sure you’re getting sufficient of these vitamins as nicely. In case you are, I feel focusing on for let’s say a menopausal girl focusing on a spread of 800 milligrams of calcium a day, whereas ensuring that you simply get sufficient of these different synergistic vitamins might be an excellent goal. And you are able to do that with out consuming dairy, it’s simply, it’s tougher. However when you’re consuming like bone-in fish, like canned fish, like sardines with bone, the bones are tender, you possibly can simply eat them. Canned sockeye salmon with bones is a good supply that’s like quantity seven or eight on the record. So when you’re consuming, when you eat a number of of these per week, and then you definitely’re consuming loads of greens and cruciferous greens, sesame seeds, issues like that, then it is best to be capable of meet your each day calcium want pretty simply. If you’ll be able to tolerate dairy like yogurt and kefir, and cheese that can make it even simpler as a result of it’s extremely bioavailable supply of calcium and it’s additionally on the high of the record by way of the quantity of calcium in meals there. A number of of the highest 10 meals are dairy meals. That’s simpler for positive.

So let’s speak a little bit bit about calcium supplementation. So when you take a look at your calcium consumption, use sort of any of the numerous on-line instruments out there for measuring your each day consumption of calcium, and you identify that you simply’re under that vary, which isn’t uncommon, then you may have begin enthusiastic about calcium dietary supplements. So calcium dietary supplements are among the many mostly offered dietary supplements. Calcium is in virtually all of the multivitamins after which there are many calcium dietary supplements which are offered, significantly to older adults. Nevertheless, the analysis on the impression of those calcium dietary supplements is fairly disappointing, to say the least. So for instance, 2012 evaluation discovered that consuming calcium within the type of dietary supplements offered no profit for hip or lumbar vertebral bone mineral density in older adults. A 2007 examine revealed in American Journal of Medical Diet discovered that calcium dietary supplements don’t cut back fracture charges in postmenopausal girls, and may very well even enhance the speed of hip fractures. So that is what I used to be speaking about earlier than.

Past that, calcium supplementation has been proven to have some fairly disturbing dangers related to it. So a 2012 examine of 24,000 women and men aged 35 to 64, revealed in BMJ discovered that those that use calcium dietary supplements had 100 and virtually 140 % better threat of coronary heart assault in the course of the 11-year examine interval. Whereas consumption of meals calcium didn’t enhance the chance. So I’m going to return again to that. It’s a extremely vital level. A meta evaluation of research involving greater than 12,000 individuals additionally revealed within the BMJ discovered that calcium supplementation elevated the chance of coronary heart assault by 31 %, stroke by 20 %, and dying from all causes by 9 %. Then there was one other evaluation involving 12,000 males revealed in JAMA Inside Medication, which discovered that intakes of over 1000 milligrams a day of supplemental calcium have been related to 20 % enhance within the threat of dying from heart problems. In order that’s only for coronary heart illness threat. There’s additionally most cancers, kidney stones, and different well being dangers related to extra calcium consumption. And I wrote an article about this, we’ll put a hyperlink to it within the present notes. And when you simply seek for Chris Kresser, calcium dietary supplements, it’ll pop proper up. There’s much more information there and I extremely suggest studying that when you’re on this subject.

So simply now, I discussed that in certainly one of these research, truly, in lots of of those research, they see a definite distinction between the impression of supplemental calcium and meals calcium. So in different phrases, consuming extra calcium from meals doesn’t have the identical impression, and isn’t related to the identical dangers as rising your calcium from dietary supplements. Why would that be? Properly, one idea is that once you take supplemental calcium, you’re taking it in a sort of unnatural manner, the place you’re taking a big bolus of calcium that’s absorbed quickly into the bloodstream. After which the physique doesn’t actually know what to do with that calcium. And it finally ends up moving into the tender tissues, just like the arteries, or the guts, the place it doesn’t belong, or the kidneys, and it causes these issues like rising heart problems and rising kidney stones. Whereas once you eat calcium in meals, it’s certain with the meals and it’s absorbed rather more slowly, and that’s the everyday manner that we ate calcium traditionally as human beings. And so the physique is aware of the way to course of that and cope with that, and the calcium leads to the bones, and the onerous tissues the place it belongs.

Now, one other issue that determines the place calcium finally ends up is if in case you have sufficient ranges of K2 and D as a result of these regulate calcium metabolism. And in order that may very well be one other sort of threat issue when you’re taking typical calcium dietary supplements, and also you’re low in K2, be sure that calcium will get into the bones and tooth and the onerous tissues the place it belongs and stays out of the tender tissues the place it doesn’t belong. So if in case you have low K2 it’s much more doubtless that you simply is perhaps harmed by calcium supplementation. So what to do about all this? Properly, the one type of calcium that I really feel actually assured in that doesn’t trigger this downside is entire bone meal. So that is calcium that’s mainly, you’re taking bone meal and bone, in fact, has calcium. I mentioned earlier than, that’s certainly one of its main features is being the reservoir of calcium. So when you take a bone meal complicated, they won’t solely include calcium, however it should additionally include different good issues which are present in bone like collagen, development components, hint minerals and different components that we’d like. And that’s truly the way in which that people most likely obtained most of our calcium for the overwhelming majority of our evolutionary historical past.

Connections Between Dairy Consumption and Osteoporosis

As a result of, we solely began consuming dairy merchandise repeatedly perhaps 11,000 years in the past, and even then solely in some elements of the world. Nonetheless many elements of the world, most individuals don’t eat dairy merchandise, however they nonetheless get sufficient calcium. To allow them to get that in a Paleolithic weight loss program from gnawing on bones and truly consuming some bones. In a while consuming bones with fish in them, fermenting the fish, and the bones, making the bone tender. After which, in fact, by means of a number of the greens, greens, seeds, cruciferous greens, and many others, most likely extra lately. So, entire bone meal is the most effective type of calcium complement to take. Sadly, it’s not nice for most individuals. It’s a grit as you possibly can think about. It’s sort of a gritty texture and never as simple to take as typical calcium dietary supplements that you simply may purchase on the native drugstore or one thing like that. However I feel it’s value it as a result of it’s a a lot safer type of calcium to complement with. There are a number of totally different manufacturers on the market now that provide bones from free vary and pasture fed animals. And so, I don’t essentially have a specific model that I like to recommend, however I’d seek for free vary bone meal complicated from free vary, pasture fed animals, ideally.

Nutritional vitamins and Minerals that Have an effect on Bone Well being

Okay, in order that’s calcium. And I wish to transfer on to speak a little bit bit about nutritional vitamins A, D, and Okay, that are fats soluble nutritional vitamins that play a synergistic position with calcium and assist with calcium metabolism. I don’t wish to spend an excessive amount of time on this as a result of there’s much more I wish to cowl. However in brief, like I mentioned, K2 regulates calcium metabolism, helps it get into the onerous tissues, the place it belongs, and keep out of the tender tissues the place it doesn’t belong. And K2, I’ve written a bunch of that on this. So when you simply seek for Chris Kresser and K2, you will get some fundamental information on the way to get it into your weight loss program. It’s present in darkish meat hen, goose liver, which I wager all of you’re consuming frequently. It’s in fermented meals like natto, once more, not a really generally eaten meals, however it’s additionally in onerous cheeses. It’s in like fermented meals like sauerkraut and kefir. So a little bit tough to get by means of the weight loss program. Lately, sure vitamin D dietary supplements, you will get combo of vitamin D, K2 dietary supplements. NOW has an excellent complement that has vitamin D and K2 in it. And there’s additionally an important e book by Dr. Kate Rheaume-Bleue, Vitamin K2 and the Calcium Paradox, which we’ll attempt to hyperlink to within the present notes if you wish to get a little bit bit extra details about the connection between K2 and calcium.

Vitamin D additionally performs a job in calcium metabolism. And that is in fact, a nutrient that’s typically low in many individuals. So ensuring you’re sustaining regular vitamin D ranges. I like to recommend the vary now, that is in the course of the COVID pandemic I’m recording this about 18, 20 months in. So I feel it’s actually vital to take care of a vitamin D, a 25 D stage within the vary of perhaps 40 to 60 and even 50 to 60 nanograms per milliliter within the time of this pandemic, and 40 to 60 can be a fairly good vary to shoot for typically. After which lastly vitamin A, it doesn’t play as a lot of a job in calcium metabolism as nutritional vitamins D and K2, however it does play a job. And so getting sufficient vitamin A from liver, organ meats, cod liver oil, issues like egg yolks, pasteurized butter and many others. might be good sources of vitamin A.

Okay, so let’s transfer on to magnesium. One other important nutrient for bone well being, however not typically talked about within the typical world at the least in that context. Magnesium is likely one of the key minerals that makes up the construction of the bone matrix and it may be pulled out of the bones if blood magnesium ranges drop. And magnesium ranges are sometimes low. It’s one of many vitamins that’s mostly reveals up as low once we do nutrient testing on sufferers. And I can’t bear in mind the precise proportion of People which are low in magnesium, however it’s the bulk, it’s positively over 50 %. After which, magnesium deficiency, not surprisingly, given what I simply mentioned, is a identified threat issue for osteoporosis. So, I like to recommend a spread of magnesium of round 800 milligrams a day, and that may come from meals and dietary supplements. So lots of people do must complement with magnesium and someplace between 200 to 400 milligrams per day of supplementation is commonly a good suggestion with a view to preserve regular magnesium ranges.

So the most effective types of magnesium to complement with are glycinate and malate that are usually higher tolerated and higher absorbed than like citrate or oxide, and don’t are inclined to trigger as many digestive unwanted side effects. In order that’s sometimes one of the simplest ways to complement with magnesium. There are many totally different manufacturers on the market that provide glycinate and malate. One other factor to contemplate with osteoporosis and once more, one thing that’s not sometimes considered within the typical method to it’s irritation. So there are a number of totally different inflammatory cytokines which were implicated within the improvement of osteoporosis and continual irritation is believed to be a serious threat issue for the illness. So it’s past the scope of this podcast to enter each potential reason for irritation, however simply hold that in thoughts and definitely consuming an anti-inflammatory entire meals weight loss program after which figuring out and addressing any indicators of continual irritation like a intestine an infection or SIBO or heavy steel toxicity or one thing like that’s actually vital to decreasing the chance of osteoporosis and even attempting to reverse it if it’s already current. So that is positively in keeping with the extra practical, holistic entire system method to, I’ve simply obtained to pause right here. All proper again right here. Okay, sorry I needed to take a little bit break there. I’ll begin over with irritation. I’ll simply sort of again up a little bit bit and begin over right here, so.

The Connection Between Irritation, Gluten Intolerance, and Osteoporosis

So irritation has a whole lot of causes and it’s past the scope of this present to go discuss each single certainly one of them, however it’s simply one thing to pay attention to. For those who’re coping with osteoporosis you positively in fact wish to be on an anti-inflammatory weight loss program as a result of weight loss program is likely one of the greatest sources of irritation. Nutrient dense entire meals, anti-inflammatory weight loss program, consuming loads of EPA and DHA, that are the lengthy chain omega three fat that are anti-inflammatory, decreasing your consumption of commercial seed oils which are excessive in omega six and are usually inflammatory. Lowering your consumption of flour and sugar. However then additionally figuring out different potential sources of irritation like undetected intestine an infection or SIBO, or heavy steel toxicity, different toxins, and many others. In order that’s actually vital. Gluten is one other subject that may doubtlessly contribute to osteoporosis. So I simply talked about that irritation is a big threat issue. And if somebody is gluten illiberal and isn’t conscious of that, they usually’re consuming gluten containing meals frequently, then that’s going to mainly trigger a persistent state of low grade continual irritation, which might enhance the chance of osteoporosis.

And a number of the traces of proof that help this are the statement {that a} lower in bone density is likely one of the first signs of celiac illness even in in any other case asymptomatic sufferers. That’s been documented within the literature. And the excellent news, however, is that those that have decreased bone mineral density from beforehand undiagnosed and untreated celiac illness, can considerably enhance their bone energy adopted by a gluten free weight loss program. A few research have proven that to be true. So if you’re gluten illiberal, and also you be taught that and you are taking it out of your weight loss program, then the bone density can truly enhance simply from that single change. So actually vital issue to contemplate. Dairy merchandise. So one other very controversial subject, I’ve written a separate article on dairy merchandise and osteoporosis. So once more, we’ll put within the present notes, or you possibly can simply seek for Chris Kresser, dairy osteoporosis. And there’s a whole lot of delusion busting in that article. As a result of that is truly one space the place I agree with the standard vitamin paradigm, as a result of the standard vitamin paradigm has, at the least, principally been very supportive of dairy merchandise as a manner of stopping and enhancing osteoporosis. Whereas within the integrative drugs world, I feel there’s been extra of a bias in opposition to dairy merchandise as being inflammatory, which they actually might be for some people who find themselves illiberal of the proteins or the sugar, however they aren’t essentially inflammatory for people who find themselves not illiberal. And so they have a whole lot of useful vitamins, calcium being one of many primary, extremely bioavailable calcium, they usually can actually be a useful addition to the weight loss program in sure circumstances.

So dairy merchandise, as I discussed earlier than, are very wealthy sources of calcium. They’re bioavailable. And when you don’t want them essentially to get sufficient calcium, and vitamin D to construct wholesome bones, actually, it’s simpler when you tolerate full fats kefir, yogurt and a few onerous cheeses, you possibly can usually, even people who find themselves lactose delicate can tolerate some quantity of these extra full fats and extra fermented dairy as a result of they’re a lot decrease in lactose. However they nonetheless include good quantities of calcium, and different useful vitamins. So simply together with some yogurt or kefir each day and a few onerous cheese is a extremely great way of boosting calcium consumption when you don’t have any subject with dairy merchandise.

How Collagen Impacts Bone Well being

Subsequent is collagen. So collagen, about 25 to 30 % of the dry weight of bone is manufactured from collagen protein. And the energy of our bones is extremely depending on the standard of the collagen matrix and particularly the cross-linking of collagen. So it is smart that supporting collagen formation is a extremely vital element of conserving bones robust as we age. With a purpose to do this, you need to have the amino acids glycine, proline and lysine together with sufficient quantities of vitamin C that’s wanted for the hydroxylation of these amino acids within the manufacturing of collagen. The physique can produce a few of its personal glycine, proline and lysine from dietary protein. There’s some proof that that doesn’t occur very nicely and it’s actually a lot better to get them from meals within the weight loss program. So which means consuming a lot of bones, joints, tendons and pores and skin from different animals. This is likely one of the the reason why I’ve been such an advocate of bone broth for a lot of, a few years. Consuming gelatin, so that is like consuming the odd bits of the animal, nostril to tail consuming sample that our ancestors would have carried out. And so they didn’t know the science behind it, however that is actually one of many ways in which they benefited from doing that. As an alternative of simply consuming like very lean steak or lean floor beef, consuming a few of these different elements of the animal and even simply fattier, extra gelatinous cuts of meat like brisket, chuck roast, oxtail, shanks, and many others will assist enhance your gelatin consumption. After which getting loads of vitamin C from contemporary fruit and veggies to assist guarantee correct collagen formation. That’s all actually vital and may contribute to bone well being.

Understanding Acid-Alkaline Steadiness within the Physique

A few of you’re most likely questioning about acid-alkaline steadiness, and significantly in relation to dietary protein in issues like dairy merchandise and the impact on bone well being. There’s a sort of widespread critique of the Paleo Weight-reduction plan, which is that it causes acidification of the physique as a result of it’s so excessive in animal protein and that results in bone demineralization. However that’s simply merely incorrect. I wrote a sequence on the acid-alkaline delusion. And there’s two articles, once more, we’ll attempt to hyperlink to that within the present notes or simply seek for Chris Kresser acid-alkaline delusion. And I simply deconstruct that complete argument utilizing a whole lot of research and analysis exhibiting that that argument is basically flawed on many ranges. Then, in fact, we even have observational research that haven’t discovered a correlation between dietary acid load and bone mineral density. And in reality, animal protein, which is probably the most acid forming meals of all, has been related to higher bone well being in quite a few observational research. So it’s simply an argument that doesn’t actually carry any professional weight at the least in accordance with the scientific literature and it shouldn’t be a priority. For those who’re consuming animal proteins and desirous to strengthen your bones, then animal protein and dairy merchandise can be very useful.

Way of life Elements that Can Have an effect on Osteoporosis

Train is important, and significantly weight-bearing train. That’s what’s most vital for enhancing bone density. And, energy coaching, specifically with comparatively heavy weights is vital. Clearly, you don’t wish to begin there when you haven’t been doing any energy coaching in any respect. And it’s not needed, you don’t essentially ever should get to actually heavy weights. However the stress that weight-bearing train places on the bones actually stimulates the transforming course of that we talked about at first of this present. And simply doing average weight-lifting workout routines a number of occasions per week, for instance, has been proven to considerably elevated bone density, significantly in postmenopausal girls. One of many issues I inform my sufferers, each women and men, however particularly girls who’re of their 40s and 50s, is like lifting weights is de facto among the best issues you are able to do to advertise your longevity, not simply due to the sort of general pleiotropic advantages of train, however like I mentioned, this weight-bearing train specifically, strengthens our bones. It additionally, in fact, strengthens our muscle and will increase muscle mass. And I feel sustaining sufficient muscle mass and sufficient bone density are actually two of crucial issues we will do to develop our well being span as we age. So actually important for bone density and well being, and one thing that I see lots of people omit from from their bodily exercise routine.

You gained’t be stunned to listen to me say that sleep is important for bone well being. Melatonin impacts the actions of osteoblasts and osteoclasts and interacts with different hormones like estrogen to reinforce bone transforming. And it additionally features as a extremely potent antioxidant which protects bone cells from oxidative stress and irritation. And one of the simplest ways to maintain melatonin manufacturing functioning optimally is to entrain your circadian rhythms to the suitable 24-hour cycle, which suggests limiting your publicity to synthetic gentle at evening, getting some publicity to vibrant daylight in the course of the day, committing to eight hours, 7 to eight hours at the least of high quality sleep in a cool darkish room. All of that can assist enhance melatonin manufacturing. And so following good sleep hygiene strategies and doing every part I simply mentioned will, I imply sleep helps us so many various issues however significantly in relation to bone well being it’s important.

Stress is one other issue that just about at all times will get ignored within the typical paradigm. However stress can have a big effect on bone well being. We all know that long-term use of corticosteroid drugs, which have an effect on cortisol ranges, trigger bone loss and may result in osteoporosis. So miserable cortisol actually, actually low does that. On the flip aspect, actually excessive cortisol persistently can have related results on bone density. Cortisol not directly acts on bone by blocking calcium absorption and that decreases bone cell development. And so some research have proven that even a brief bout of excessive cortisol may cause a lower in bone mass and that extended excessive cortisol can result in decreases in bone density. So one other vital consideration, a lot of totally different choices for managing stress and cortisol ranges, together with meditation, mindfulness, deep respiration, yoga, social help. There are many new, PEMF, infrared sauna, issues like that may assist. However simply having an everyday stress administration observe is important.

I’m most likely preaching to the choir right here. I don’t know if it’s needed to say this, however I ought to at the least, tobacco, smoking cigarettes and extra alcohol consumption, are positively linked to decreased bone density. So when you’re smoking or ingesting loads, then addressing these two issues can be proper on the high of the record together with every part else that we’ve lined within the present to this point.

So these are sort of my elementary suggestions for osteoporosis that anybody can do with none lab testing or entry to a practical drugs supplier. I feel these are all a wonderful beginning place and I’d do that and do that for a time period. After which when you’re not getting outcomes, then you possibly can transfer on to the subsequent steps, which get a little bit bit extra difficult. It would contain working with a practitioner and getting some testing. I discussed earlier, estrogen is de facto important for ladies, significantly girls in menopause or perimenopause. So taking a better take a look at that will be good. After which supplementing with the next dose of K2 is one thing that you would think about even with out seeing a practitioner. The standard vary, that complement vary that’s advisable is within the microgram amount, like 100 to 300 micrograms a day. However in a number of the Japanese osteoporosis research, they use doses as excessive as 30 to 40 milligrams, they usually use these for an prolonged time period with no in poor health results. Vitamin K2 appears to be one of many vitamins that doesn’t have an higher restrict that we all know of but, there doesn’t appear to be a identified toxicity vary. So I’m fairly comfy recommending doses as much as 10, 20 milligrams per day for my sufferers of vitamin K2, who’re already coping with osteoporosis, to assist redirect calcium into the bone and assist remineralize the bone.

There are a bunch of different issues {that a} practical drugs practitioner may begin to have a look at together with underlying causes of irritation, which I discussed earlier than that, issues like intestine infections, heavy metals and different toxins. And, simply doing a deeper dive into a number of the underlying components that may drive osteoporosis.

Okay, so I hope that was actually useful. And please do hold sending in your inquiries to ChrisKresser.com/podcastquestion and I’ll speak to you subsequent time.

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