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

Osteoporosis impacts roughly 50% of individuals over the age of fifty or 60, making prevention and remedy an vital subject for folks 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 can be essential to take care of a powerful physique, and reply a lot of questions sufferers and listeners have requested about what to eat and the way to stay in an effort to forestall osteoporosis and restrict a few of its detrimental results. This episode comprises Chris’s ideas for reducing 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 akin to gluten intolerance and irritation
• The controversial connection between consuming dairy merchandise and osteoporosis
• The acid/alkaline stability within the physique
• Way of life components that aren’t talked about sufficient, like train, sleep, and stress

Present notes:

• Why You Ought to Suppose 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
• How you can Follow Mindfulness and the 20 Methods It Will Remodel Your Life by Lindsay Christensen

RHR – Osteoporosis

Intro:

Hey, all people, 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 finished a full present on osteoporosis in 11 years of podcasting. I’ve coated 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 finished a full present. So I’m going to repair that difficulty right here. It’s a extremely vital subject. Osteoporosis impacts 50 p.c of individuals over I believe 50 or 60 years outdated. And so [it’s] undoubtedly 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 affect that may have on osteoporosis threat. We’re going to speak about dairy merchandise and what function they need to play within the weight loss plan. There’s plenty of controversy about dairy and osteoporosis. We’re going to deal with that a bit bit. We’ll discuss collagen, which is an important nutrient in relation to bone well being. We’ll discuss acid alkaline stability and whether or not that’s one thing it’s essential to contemplate or concentrate on in any method. After which [we’ll discuss] train, sleep, and stress, that are all essential components however typically utterly ignored of the dialog.

I believe you’re going to get quite a bit out of this [episode]. And these are some wonderful basic steps to take each to forestall 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 exhausting for me to consider that I haven’t finished 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 undoubtedly coated it as part of different episodes, however I’ve by no means finished a full episode completely devoted to osteoporosis, which is unquestionably one thing that I need to appropriate immediately, as a result of bone issues are a scarily frequent difficulty. 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 probably the most critical 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 critical fracture is the affected person turns into immobilized and bedridden. After which, fluid can pool within the lungs, within the hospital, and so they 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 improve 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 difficulty to pay attention to, and for those who see osteoporosis or earlier osteopenia beginning to develop, it makes plenty of sense to deal with [it], and, in fact, we need to do all the things we will to forestall 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 discuss a bit bit about bones and the bone transforming course of, which is the conventional operate of bone and the way issues ought to be working with bone. As kids’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 assist the infrastructure of the physique, if you’ll, as we develop. One other main operate of bone is it’s the most important storage organ for calcium, which is saved in a extremely tight homeostatic vary in our blood, in order that it may well present assist 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 consistently in flux relying on the altering situations, and, if all the things 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 grow to be extra porous and, thus, a bit extra brittle. And that is usually identified utilizing a bone mineral density scan with a [dual-energy X-ray absorptiometry] machine. And usually, it’s extra frequent in girls than males, usually begins to indicate up within the 50s, though it may well 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 is dependent upon a lot of various factors, each genetic and environmental, a few of which we’ll cowl right here.

Osteomalacia is a 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 girls are at considerably larger threat of osteopenia and osteoporosis is because of the function 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 function that estrogen was taking part in in bone mass decreases. So we’re not going to speak quite a bit about estrogen and estrogen metabolism and regulation on this present. However that’s one thing that it’s best to undoubtedly concentrate on. And there are hormonal concerns in relation to osteoporosis.

I’m going to deal with plenty of the opposite concerns on this present, as a result of they’re extra broadly relevant. However for those who strive plenty 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 stability, significantly in menopausal girls, and ensuring that’s all working appropriately. As a result of that may undoubtedly be an vital issue.

Vitamins Affecting Osteoporosis and Bone Well being

Let’s begin by speaking a bit bit about calcium. That all the time comes up in discussions of bone well being, and it is a vital nutrient. As I discussed, one of many most important features [of bone] is a storage reservoir for calcium. And this could all the time be on the prime of the listing while you’re excited about bone well being. Nevertheless, I might say that generally 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 bit bit, and is commonly finished poorly and in a method that really not solely doesn’t enhance bone well being, however could even improve the chance of fractures. So let’s simply begin with what you have to be doing by way of calcium, then we’ll discuss a bit bit about supplementation and a number of the concerns there for those who’re not getting sufficient calcium by means of weight loss plan. So even the best vary for calcium is considerably controversial. Standard sources suggest wherever from 1,000 to 1,300 milligrams every day for adults with girls who’re pregnant or nursing or attempting to conceive, and likewise girls above 55, 60 years of age on the larger 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 enough quantities of different synergistic vitamins like vitamin[s] K2, A, and D. So it’s a bit bit unclear. I are inclined to in all probability fall extra within the latter camp as a result of I believe nutrient synergy is a extremely vital idea, and it’s commonplace within the case of many different vitamins that for those who get sufficient of the entire synergistic vitamins, the quantity that you simply want of the one goal nutrient drops. I believe 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 in an effort to [meet] the complete calcium wants every day. And I’m undoubtedly a type of folks. 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 typically very bioavailable, however calcium because it happens in darkish leafy greens like collard greens and spinach shouldn’t be 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, for those who 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 prime 5, sesame seeds, collard greens and spinach are going to be far more poorly absorbed than the calcium from sardines with bones and yogurt. So although on paper they seem in that prime 5 listing, you’re going to have the ability to soak up the calcium in dairy and sardine bones far more readily than you’ll with these different meals. Broccoli is down round quantity 15 just under kale and cabbage and chard, however it could truly in all probability be larger than kale and cabbage and chard for the explanations that I simply talked about. So simply preserve that in thoughts while you’re lists that doc the quantity of calcium in meals. Nearly none of these lists contemplate bioavailability as an element. And it’s actually vital to try this.

So if nutritional vitamins D, A and K2 play a synergistic function with calcium and I’m going to come back again to these in a second. However as I used to be saying earlier than, if it’s essential to just remember to’re getting sufficient of these vitamins as nicely. In case you are, I believe concentrating on for let’s say a menopausal lady concentrating on a variety of 800 milligrams of calcium a day, whereas ensuring that you simply get sufficient of these different synergistic vitamins might be a great goal. And you are able to do that with out consuming dairy, it’s simply, it’s tougher. However for those who’re consuming like bone-in fish, like canned fish, like sardines with bone, the bones are tender, you’ll be able to simply eat them. Canned sockeye salmon with bones is a superb supply that’s like quantity seven or eight on the listing. So for those who’re consuming, for those who eat a couple of of these per week, and then you definitely’re consuming loads of greens and cruciferous greens, sesame seeds, issues like that, then it’s best to be capable of meet your every 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 prime of the listing 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 discuss a bit bit about calcium supplementation. So for those who take a look at your calcium consumption, use sort of any of the numerous on-line instruments accessible for measuring your every day consumption of calcium, and you establish that you simply’re beneath that vary, which isn’t uncommon, then you have got begin excited about calcium dietary supplements. So calcium dietary supplements are among the many mostly bought dietary supplements. Calcium is in nearly all of the multivitamins after which there are many calcium dietary supplements which can be bought, significantly to older adults. Nevertheless, the analysis on the affect 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 research 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 improve 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 research of 24,000 women and men aged 35 to 64, revealed in BMJ discovered that those that use calcium dietary supplements had 100 and nearly 140 p.c larger threat of coronary heart assault through the 11-year research interval. Whereas consumption of meals calcium didn’t improve the chance. So I’m going to come back again to that. It’s a extremely vital level. A meta evaluation of research involving greater than 12,000 folks additionally revealed within the BMJ discovered that calcium supplementation elevated the chance of coronary heart assault by 31 p.c, stroke by 20 p.c, and dying from all causes by 9 p.c. Then there was one other evaluation involving 12,000 males revealed in JAMA Inner Medication, which discovered that intakes of over 1000 milligrams a day of supplemental calcium had been related to 20 p.c improve 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 for those who simply seek for Chris Kresser, calcium dietary supplements, it’ll pop proper up. There’s much more knowledge there and I extremely suggest studying that for those who’re on this subject.

So simply now, I discussed that in one in every of these research, truly, in lots of of those research, they see a definite distinction between the affect of supplemental calcium and meals calcium. So in different phrases, consuming extra calcium from meals doesn’t have the identical affect, and isn’t related to the identical dangers as rising your calcium from dietary supplements. Why would that be? Effectively, one concept is that while you take supplemental calcium, you’re taking it in a sort of unnatural method, 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 while you eat calcium in meals, it’s sure with the meals and it’s absorbed far more slowly, and that’s the everyday method that we ate calcium traditionally as human beings. And so the physique is aware of the way to course of that and take care of that, and the calcium results in the bones, and the exhausting tissues the place it belongs.

Now, one other issue that determines the place calcium finally ends up is when you have enough ranges of K2 and D as a result of these regulate calcium metabolism. And in order that could possibly be one other sort of threat issue for those who’re taking typical calcium dietary supplements, and also you’re low in K2, guarantee that calcium will get into the bones and tooth and the exhausting tissues the place it belongs and stays out of the tender tissues the place it doesn’t belong. So when you have low K2 it’s much more doubtless that you simply may be harmed by calcium supplementation. So what to do about all this? Effectively, 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 principally, you’re taking bone meal and bone, in fact, has calcium. I mentioned earlier than, that’s one in every of its main features is being the reservoir of calcium. So for those who take a bone meal complicated, they won’t solely comprise calcium, however it should additionally comprise different good issues which can be 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 in all probability 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 frequently perhaps 11,000 years in the past, and even then solely in some components of the world. Nonetheless many components of the world, most individuals don’t devour dairy merchandise, however they nonetheless get sufficient calcium. To allow them to get that in a Paleolithic weight loss plan from gnawing on bones and truly consuming some bones. Afterward 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, in all probability 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’ll be able to 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 believe it’s price it as a result of it’s a a lot safer type of calcium to complement with. There are a couple of totally different manufacturers on the market now that supply 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 might 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 need to transfer on to speak a bit bit about nutritional vitamins A, D, and Okay, that are fats soluble nutritional vitamins that play a synergistic function with calcium and assist with calcium metabolism. I don’t need to spend an excessive amount of time on this as a result of there’s much more I need to cowl. However in brief, like I mentioned, K2 regulates calcium metabolism, helps it get into the exhausting 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 for those who simply seek for Chris Kresser and K2, you will get some primary data on the way to get it into your weight loss plan. It’s present in darkish meat hen, goose liver, which I guess all of you might be consuming frequently. It’s in fermented meals like natto, once more, not a really generally eaten meals, nevertheless it’s additionally in exhausting cheeses. It’s in like fermented meals like sauerkraut and kefir. So a bit tough to get by means of the weight loss plan. Nowadays, sure vitamin D dietary supplements, you will get combo of vitamin D, K2 dietary supplements. NOW has a great complement that has vitamin D and K2 in it. And there’s additionally a fantastic ebook 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 bit bit extra details about the connection between K2 and calcium.

Vitamin D additionally performs a task 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 through the COVID pandemic I’m recording this about 18, 20 months in. So I believe it’s actually vital to take care of a vitamin D, a 25 D degree 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 normally. After which lastly vitamin A, it doesn’t play as a lot of a task in calcium metabolism as nutritional vitamins D and K2, nevertheless it does play a task. And so getting sufficient vitamin A from liver, organ meats, cod liver oil, issues like egg yolks, pasteurized butter and many others. will 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 standard world at the very 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 usually 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 can be low in magnesium, nevertheless it’s the bulk, it’s undoubtedly over 50 p.c. After which, magnesium deficiency, not surprisingly, given what I simply mentioned, is a recognized threat issue for osteoporosis. So, I like to recommend a variety 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 in an effort to keep 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 usually the easiest way to complement with magnesium. There are many totally different manufacturers on the market that supply glycinate and malate. One other factor to think about with osteoporosis and once more, one thing that’s not usually considered within the standard method to it’s irritation. So there are a number of totally different inflammatory cytokines which have been 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 preserve that in thoughts and positively consuming an anti-inflammatory entire meals weight loss plan 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 lowering the chance of osteoporosis and even attempting to reverse it if it’s already current. So that is undoubtedly in keeping with the extra purposeful, 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 bit break there. I’ll begin over with irritation. I’ll simply sort of again up a bit bit and begin over right here, so.

The Connection Between Irritation, Gluten Intolerance, and Osteoporosis

So irritation has plenty of causes and it’s past the scope of this present to go discuss each single one in every of them, nevertheless it’s simply one thing to pay attention to. Should you’re coping with osteoporosis you undoubtedly in fact need to be on an anti-inflammatory weight loss plan as a result of weight loss plan is likely one of the largest sources of irritation. Nutrient dense entire meals, anti-inflammatory weight loss plan, consuming loads of EPA and DHA, that are the lengthy chain omega three fat that are anti-inflammatory, lowering your consumption of commercial seed oils which can be excessive in omega six and are typically inflammatory. Decreasing 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 difficulty that may probably contribute to osteoporosis. So I simply talked about that irritation is a major threat issue. And if somebody is gluten illiberal and isn’t conscious of that, and so they’re consuming gluten containing meals frequently, then that’s going to principally trigger a persistent state of low grade continual irritation, which might improve the chance of osteoporosis.

And a number of the traces of proof that assist this are the commentary {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, alternatively, is that those that have lowered bone mineral density from beforehand undiagnosed and untreated celiac illness, can considerably enhance their bone power adopted by a gluten free weight loss plan. A few research have proven that to be true. So if you’re gluten illiberal, and also you be taught that and you’re taking it out of your weight loss plan, then the bone density can truly enhance simply from that single change. So actually vital issue to think about. 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’ll be able to simply seek for Chris Kresser, dairy osteoporosis. And there’s plenty of fable busting in that article. As a result of that is truly one space the place I agree with the traditional diet paradigm, as a result of the traditional diet paradigm has, at the very least, largely been very supportive of dairy merchandise as a method of stopping and enhancing osteoporosis. Whereas within the integrative drugs world, I believe there’s been extra of a bias in opposition to dairy merchandise as being inflammatory, which they definitely will 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 plenty of helpful vitamins, calcium being one of many most important, extremely bioavailable calcium, and so they can actually be a useful addition to the weight loss plan in sure instances.

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 enough calcium, and vitamin D to construct wholesome bones, definitely, it’s simpler for those who tolerate full fats kefir, yogurt and a few exhausting cheeses, you’ll be able to 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 comprise good quantities of calcium, and different helpful vitamins. So simply together with some yogurt or kefir every day and a few exhausting cheese is a extremely great way of boosting calcium consumption for those who don’t have any difficulty with dairy merchandise.

How Collagen Impacts Bone Well being

Subsequent is collagen. So collagen, about 25 to 30 p.c of the dry weight of bone is made from collagen protein. And the power of our bones is very 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 part of conserving bones robust as we age. So as to try this, you must have the amino acids glycine, proline and lysine together with enough 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 significantly better to get them from meals within the weight loss plan. 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 finished. And so they didn’t know the science behind it, however that is definitely one of many ways in which they benefited from doing that. As a substitute of simply consuming like very lean steak or lean floor beef, consuming a few of these different components of the animal and even simply fattier, extra gelatinous cuts of meat like brisket, chuck roast, oxtail, shanks, and many others will assist improve your gelatin consumption. After which getting loads of vitamin C from recent vegetables and fruit 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 might be in all probability questioning about acid-alkaline stability, and significantly in relation to dietary protein in issues like dairy merchandise and the impact on bone well being. There’s a sort of frequent critique of the Paleo Food regimen, 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 fable. 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 fable. And I simply deconstruct that total argument utilizing plenty 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 essentially 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 reputable weight at the very least based on the scientific literature and it shouldn’t be a priority. Should you’re consuming animal proteins and desirous to strengthen your bones, then animal protein and dairy merchandise might 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, power coaching, specifically with comparatively heavy weights is vital. Clearly, you don’t need to begin there for those who haven’t been doing any power coaching in any respect. And it’s not essential, you don’t essentially ever should get to essentially heavy weights. However the stress that weight-bearing train places on the bones actually stimulates the transforming course of that we talked about to start with of this present. And simply doing reasonable weight-lifting workout routines a couple 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 the most effective 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 believe sustaining enough muscle mass and enough bone density are actually two of a very powerful issues we will do to broaden 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 enhance bone transforming. And it additionally features as a extremely potent antioxidant which protects bone cells from oxidative stress and irritation. And the easiest way 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 mild at evening, getting some publicity to vivid daylight through the day, committing to eight hours, 7 to eight hours at the very least of high quality sleep in a cool darkish room. All of that can assist increase melatonin manufacturing. And so following good sleep hygiene strategies and doing all the things I simply mentioned will, I imply sleep helps us so many alternative issues however significantly in relation to bone well being it’s important.

Stress is one other issue that just about all the time will get ignored within the standard 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 facet, actually excessive cortisol persistently can have comparable 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 could 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 assist. There are many new, PEMF, infrared sauna, issues like that may assist. However simply having an everyday stress administration follow is crucial.

I’m in all probability preaching to the choir right here. I don’t know if it’s essential to say this, however I ought to at the very least, tobacco, smoking cigarettes and extra alcohol consumption, are undoubtedly linked to lowered bone density. So for those who’re smoking or consuming quite a bit, then addressing these two issues can be proper on the prime of the listing together with all the things else that we’ve coated within the present to date.

So these are sort of my basic suggestions for osteoporosis that anybody can do with none lab testing or entry to a purposeful drugs supplier. I believe these are all a wonderful beginning place and I might do this and do that for a time period. After which for those who’re not getting outcomes, then you’ll be able to transfer on to the subsequent steps, which get a bit bit extra difficult. It would contain working with a practitioner and getting some testing. I discussed earlier, estrogen is de facto important for girls, significantly girls in menopause or perimenopause. So taking a better take a look at that may be good. After which supplementing with a better dose of K2 is one thing that you may contemplate even with out seeing a practitioner. The standard vary, that complement vary that’s beneficial 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, and so they use these for an prolonged time period with no unwell 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 recognized 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} purposeful 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 preserve sending in your inquiries to ChrisKresser.com/podcastquestion and I’ll discuss to you subsequent time.

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