RHR: Q&A on Osteoporosis: Danger Elements and Life-style Concerns

Osteoporosis impacts roughly 50% of individuals over the age of fifty or 60, making prevention and remedy an essential 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 essential elements affecting bone well being, reveal the important vitamins which can be needed to take care of a powerful physique, and reply numerous questions sufferers and listeners have requested about what to eat and how you can stay so as to stop osteoporosis and restrict a few of its detrimental results. This episode incorporates Chris’s ideas for lowering your threat of osteoporosis, even with out entry to lab testing or a Practical Drugs 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 corresponding to gluten intolerance and irritation
• The controversial connection between consuming dairy merchandise and osteoporosis
• The acid/alkaline steadiness within the physique
• Life-style elements 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 Fantasy: Half 1 by Chris Kresser
• The Acid-Alkaline Fantasy: Half 2 by Chris Kresser
• RHR: Dispelling the Acid-Alkaline Fantasy 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 Observe Mindfulness and the 20 Methods It Will Remodel Your Life by Lindsay Christensen

RHR – Osteoporosis

Intro:

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 executed a full present on osteoporosis in 11 years of podcasting. I’ve lined it briefly within the context of different subjects, or perhaps as a Q&A seize bag kind of factor, however I’ve by no means executed a full present. So I’m going to repair that difficulty right here. It’s a extremely essential subject. Osteoporosis impacts 50 % of individuals over I believe 50 or 60 years previous. 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 reworking 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 position they need to play within the eating regimen. There’s a whole lot 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 on the subject of bone well being. We’ll discuss acid alkaline steadiness and whether or not that’s one thing you might want to take into account or pay attention to in any method. After which [we’ll discuss] train, sleep, and stress, that are all essential elements however typically fully not noted of the dialog.

I believe you’re going to get rather a lot out of this [episode]. And these are some wonderful elementary 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 arduous for me to consider that I haven’t executed 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 lined it as part of different episodes, however I’ve by no means executed a full episode completely devoted to osteoporosis, which is unquestionably one thing that I wish to appropriate immediately, as a result of bone problems 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 certain a lot of , fractures are one of the vital critical issues that may occur to us as we age, notably [for] people who find themselves, let’s say, 70 years previous. There’s a saying in medication, “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, they usually can develop pneumonia, after which they will die from that.

So this is likely one of the many the explanation why protecting our bones wholesome as we age is tremendous essential. 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 loss of life for older adults, even doubling or tripling [the] threat of loss of life in that age group. So it’s a extremely essential difficulty to pay attention to, and if you happen to see osteoporosis or earlier osteopenia beginning to develop, it makes a whole lot of sense to deal with [it], and, after all, we wish to do all the pieces we are able to to forestall it from growing within the first place.

How Do Our Bones Work?

Earlier than we bounce into the pathological processes of osteopenia, osteomalacia, and osteoporosis, we must always discuss a bit bit about bones and the bone reworking course of, which is the conventional perform of bone and the way issues needs to be working with bone. As kids’s bones develop, the reworking 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, reworking 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 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 will probably 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 referred to 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 can 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 pieces is working properly, then the bones are wholesome and retain their density and construction.

Points Affecting Bone Well being

When issues don’t work properly, one circumstance is simply getting older. In that state of affairs, that bone reworking 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 bit extra brittle. And that is usually recognized 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 will probably begin earlier. I’ve seen it within the late 30s and 40s. And, after all, for some, it by no means occurs in any respect. So it simply is determined by numerous various factors, each genetic and environmental, a few of which we’ll cowl right here.

Osteomalacia is a bit bit completely 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 greater threat of osteopenia and osteoporosis is as a result of position that estrogen performs in sustaining bone mass. And estrogen, after all, declines with age, notably 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 rather a lot about estrogen and estrogen metabolism and regulation on this present. However that’s one thing that you must undoubtedly pay attention to. And there are hormonal concerns on the subject of osteoporosis.

I’m going to give attention to a whole lot of the opposite concerns on this present, as a result of they’re extra broadly relevant. However if you happen to strive 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 Practical Drugs practitioner [who] understands hormones and hormone steadiness, notably in menopausal girls, and ensuring that’s all working accurately. As a result of that may undoubtedly be an essential issue.

Vitamins Affecting Osteoporosis and Bone Well being

Let’s begin by speaking a 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 principal features [of bone] is a storage reservoir for calcium. And this could at all times be on the high of the listing if you’re fascinated by bone well being. Nonetheless, I might say that typically an excessive amount of focus is put right here on the expense of different essential elements. And calcium supplementation is problematic as we’ll focus on a bit bit, and is commonly executed poorly and in a method 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 when it comes to calcium, then we’ll discuss a bit bit about supplementation and a number of the concerns there if you happen to’re not getting sufficient calcium by eating regimen. So even the best vary for calcium is considerably controversial. Typical sources suggest anyplace from 1,000 to 1,300 milligrams day by day for adults with girls who’re pregnant or nursing or making an attempt to conceive, and in addition girls above 55, 60 years of age on the greater finish of that vary, 1,300 milligrams, and youthful men and women 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 likely to in all probability fall extra within the latter camp as a result of I believe nutrient synergy is a extremely essential idea, and it’s common within the case of many different vitamins that if you happen to get sufficient of the entire synergistic vitamins, the quantity that you just 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 completely different meals will have an effect on how a lot calcium you truly have to eat so as to [meet] the complete calcium wants day by day. And I’m undoubtedly a kind of folks. As a result of we all know that bioavailability can range 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 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, if you happen to take a look at a chart with highest meals sources of calcium, meals like sesame seeds, that’s truly primary when it comes to serving dimension, 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 way 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 listing, you’re going to have the ability to take in the calcium in dairy and sardine bones way more readily than you’ll with these different meals. Broccoli is down round quantity 15 slightly below kale and cabbage and chard, however it could truly in all probability be greater than kale and cabbage and chard for the explanations that I simply talked about. So simply maintain that in thoughts if you’re taking a look at lists that doc the quantity of calcium in meals. Nearly none of these lists take into account bioavailability as an element. And it’s actually essential to try this.

So if nutritional vitamins D, A and K2 play a synergistic position 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 you might want to just be sure you’re getting sufficient of these vitamins as properly. If you’re, I believe focusing on for let’s say a menopausal lady focusing on a variety of 800 milligrams of calcium a day, whereas ensuring that you just get sufficient of these different synergistic vitamins might be goal. And you are able to do that with out consuming dairy, it’s simply, it’s more durable. However if you happen to’re consuming like bone-in fish, like canned fish, like sardines with bone, the bones are comfortable, you possibly can simply eat them. Canned sockeye salmon with bones is a superb supply that’s like quantity seven or eight on the listing. So if you happen to’re consuming, if you happen to eat a number of of these every week, and then you definitely’re consuming loads of greens and cruciferous greens, sesame seeds, issues like that, then you must be capable of meet your day by 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 listing when it comes to the quantity of calcium in meals there. A number of of the highest 10 meals are dairy meals. That’s simpler for certain.

So let’s discuss a bit bit about calcium supplementation. So if you happen to take a look at your calcium consumption, use sort of any of the numerous on-line instruments obtainable for measuring your day by day consumption of calcium, and you identify that you just’re beneath that vary, which isn’t uncommon, then you may have begin fascinated by calcium dietary supplements. So calcium dietary supplements are among the many mostly bought dietary supplements. Calcium is in virtually all of the multivitamins after which there are many calcium dietary supplements which can be bought, notably to older adults. Nonetheless, 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 supplied no profit for hip or lumbar vertebral bone mineral density in older adults. A 2007 research revealed in American Journal of Scientific 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 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 virtually 140 % better threat of coronary heart assault through the 11-year research interval. Whereas consumption of meals calcium didn’t enhance the chance. So I’m going to come back again to that. It’s a extremely essential 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 %, stroke by 20 %, and loss of life from all causes by 9 %. Then there was one other evaluation involving 12,000 males revealed in JAMA Inside Drugs, which discovered that intakes of over 1000 milligrams a day of supplemental calcium have been related to 20 % enhance within the threat of loss of life 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 if you happen to 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 if you happen to’re on this subject.

So simply now, I discussed that in one among 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 growing your calcium from dietary supplements. Why would that be? Effectively, one concept is that if 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 stepping into the comfortable tissues, just like the arteries, or the center, the place it doesn’t belong, or the kidneys, and it causes these issues like growing heart problems and growing kidney stones. Whereas if you eat calcium in meals, it’s sure with the meals and it’s absorbed way more slowly, and that’s the standard method that we ate calcium traditionally as human beings. And so the physique is aware of how you can course of that and cope with that, and the calcium results in the bones, and the arduous tissues the place it belongs.

Now, one other issue that determines the place calcium finally ends up is if in case you have enough 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 if you happen to’re taking typical calcium dietary supplements, and also you’re low in K2, make it possible for calcium will get into the bones and tooth and the arduous tissues the place it belongs and stays out of the comfortable tissues the place it doesn’t belong. So if in case you have low K2 it’s much more possible that you just 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 drawback is entire bone meal. So that is calcium that’s principally, you’re taking bone meal and bone, after all, has calcium. I stated earlier than, that’s one among its main features is being the reservoir of calcium. So if you happen to take a bone meal complicated, they won’t solely include calcium, however it can additionally include different good issues which can be present in bone like collagen, development elements, hint minerals and different parts that we want. And that’s truly the way in which that people in all probability received 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 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 eating regimen from gnawing on bones and really consuming some bones. Afterward consuming bones with fish in them, fermenting the fish, and the bones, making the bone comfortable. After which, after all, by a number of the greens, greens, seeds, cruciferous greens, and so forth, in all probability extra just 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 straightforward to take as typical calcium dietary supplements that you just would possibly 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 number of completely different manufacturers on the market now that supply bones from free vary and pasture fed animals. And so, I don’t essentially have a selected 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 wish 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 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 stated, K2 regulates calcium metabolism, helps it get into the arduous tissues, the place it belongs, and keep out of the comfortable tissues the place it doesn’t belong. And K2, I’ve written a bunch of that on this. So if you happen to simply seek for Chris Kresser and K2, you may get some fundamental information on how you can get it into your eating regimen. 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, but it surely’s additionally in arduous cheeses. It’s in like fermented meals like sauerkraut and kefir. So a bit difficult to get by the eating regimen. Lately, sure vitamin D dietary supplements, you may get combo of vitamin D, K2 dietary supplements. NOW has complement that has vitamin D and K2 in it. And there’s additionally a fantastic 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 bit bit extra details about the connection between K2 and calcium.

Vitamin D additionally performs a task in calcium metabolism. And that is after all, 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 essential 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 task in calcium metabolism as nutritional vitamins D and K2, but it surely does play a task. And so getting sufficient vitamin A from liver, organ meats, cod liver oil, issues like egg yolks, pasteurized butter and so forth. may 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 exhibits up as low after we do nutrient testing on sufferers. And I can’t bear in mind the precise proportion of Individuals which can be low in magnesium, but it surely’s the bulk, it’s undoubtedly over 50 %. After which, magnesium deficiency, not surprisingly, given what I simply stated, 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 have to complement with magnesium and someplace between 200 to 400 milligrams per day of supplementation is commonly a good suggestion so as to keep regular magnesium ranges.

So the most effective types of magnesium to complement with are glycinate and malate that are typically higher tolerated and higher absorbed than like citrate or oxide, and don’t are likely to trigger as many digestive unintended effects. In order that’s usually the easiest way to complement with magnesium. There are many completely different manufacturers on the market that supply glycinate and malate. One other factor to contemplate 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 completely different inflammatory cytokines which were implicated within the growth of osteoporosis and continual irritation is believed to be a significant threat issue for the illness. So it’s past the scope of this podcast to enter each potential reason for irritation, however simply maintain that in thoughts and positively consuming an anti-inflammatory entire meals eating regimen after which figuring out and addressing any indicators of continual irritation like a intestine an infection or SIBO or heavy metallic toxicity or one thing like that’s actually essential to lowering the chance of osteoporosis and even making an attempt to reverse it if it’s already current. So that is undoubtedly according to the extra purposeful, holistic entire system method to, I’ve simply received 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 a whole lot of causes and it’s past the scope of this present to go discuss each single one among them, but it surely’s simply one thing to pay attention to. Should you’re coping with osteoporosis you undoubtedly after all wish to be on an anti-inflammatory eating regimen as a result of eating regimen is likely one of the greatest sources of irritation. Nutrient dense entire meals, anti-inflammatory eating regimen, 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 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 metallic toxicity, different toxins, and so forth. In order that’s actually essential. 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, they usually’re consuming gluten containing meals frequently, then that’s going to principally trigger a persistent state of low grade continual irritation, which may enhance the chance of osteoporosis.

And a number of the traces of proof that assist this are the remark {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 decreased bone mineral density from beforehand undiagnosed and untreated celiac illness, can considerably enhance their bone power adopted by a gluten free eating regimen. A few research have proven that to be true. So if you’re gluten illiberal, and also you study that and you’re taking it out of your eating regimen, then the bone density can truly enhance simply from that single change. So actually essential 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 traditional diet paradigm, as a result of the traditional diet paradigm has, at the very least, principally been very supportive of dairy merchandise as a method of stopping and enhancing osteoporosis. Whereas within the integrative medication world, I believe there’s been extra of a bias towards dairy merchandise as being inflammatory, which they definitely may 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. They usually have a whole lot of useful vitamins, calcium being one of many principal, extremely bioavailable calcium, they usually can actually be a useful addition to the eating regimen in sure circumstances.

So dairy merchandise, as I discussed earlier than, are very wealthy sources of calcium. They’re bioavailable. And whilst you don’t want them essentially to get enough calcium, and vitamin D to construct wholesome bones, definitely, it’s simpler if you happen to tolerate full fats kefir, yogurt and a few arduous cheeses, you possibly can typically, 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 day by day and a few arduous cheese is a extremely great way of boosting calcium consumption if you happen to don’t have any difficulty 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 made from collagen protein. And the power of our bones is extremely depending on the standard of the collagen matrix and particularly the cross-linking of collagen. So it is sensible that supporting collagen formation is a extremely essential part of protecting bones robust as we age. With a purpose to do this, it’s a must to 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 properly and it’s actually significantly better to get them from meals within the eating regimen. So meaning consuming a number of bones, joints, tendons and pores and skin from different animals. This is likely one of the the explanation 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 executed. They usually 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 elements of the animal and even simply fattier, extra gelatinous cuts of meat like brisket, chuck roast, oxtail, shanks, and so forth will assist enhance your gelatin consumption. After which getting loads of vitamin C from contemporary vegatables and fruits to assist guarantee correct collagen formation. That’s all actually essential and might contribute to bone well being.

Understanding Acid-Alkaline Stability within the Physique

A few of you might be in all probability questioning about acid-alkaline steadiness, and notably 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 Weight loss program, 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 collection 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 whole argument utilizing a whole lot of research and analysis displaying that that argument is basically flawed on many ranges. Then, after all, we even have observational research that haven’t discovered a correlation between dietary acid load and bone mineral density. And actually, 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 legit weight at the very least in line with the scientific literature and it shouldn’t be a priority. Should you’re consuming animal proteins and eager to strengthen your bones, then animal protein and dairy merchandise might be very useful.

Life-style Elements that Can Have an effect on Osteoporosis

Train is important, and notably weight-bearing train. That’s what’s most essential for enhancing bone density. And, power coaching, specifically with comparatively heavy weights is essential. Clearly, you don’t wish to begin there if you happen to haven’t been doing any power coaching in any respect. And it’s not needed, 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 reworking course of that we talked about at first of this present. And simply doing average weight-lifting workout routines a number of instances every week, for instance, has been proven to considerably elevated bone density, notably 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 total pleiotropic advantages of train, however like I stated, this weight-bearing train specifically, strengthens our bones. It additionally, after all, 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 are able to 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 reworking. 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 gentle 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 pieces I simply stated will, I imply sleep helps us so many various issues however notably in relation to bone well being it’s important.

Stress is one other issue that nearly at all times 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 medicines, which have an effect on cortisol ranges, trigger bone loss and might result in osteoporosis. So miserable cortisol actually, actually low does that. On the flip aspect, 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 may cause a lower in bone mass and that extended excessive cortisol can result in decreases in bone density. So one other essential consideration, a number of completely 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 a daily stress administration apply is important.

I’m in all probability preaching to the choir right here. I don’t know if it’s needed to say this, however I ought to at the very least, tobacco, smoking cigarettes and extra alcohol consumption, are undoubtedly linked to decreased bone density. So if you happen to’re smoking or consuming rather a lot, then addressing these two issues can be proper on the high of the listing together with all the pieces 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 purposeful medication supplier. I believe these are all a superb beginning place and I might do that and do that for a time period. After which if you happen to’re not getting outcomes, then you possibly can transfer on to the following 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, notably girls in menopause or perimenopause. So taking a better take a look at that might be good. After which supplementing with a better dose of K2 is one thing that you would take into account 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, they usually use these for an prolonged time period with no ailing 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 snug 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 medication practitioner would possibly begin to take 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 elements that may drive osteoporosis.

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

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