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 crucial vitamins which can be crucial to take care of a robust physique, and reply a lot of questions sufferers and listeners have requested about what to eat and how you can stay with the intention to forestall osteoporosis and restrict a few of its damaging results. This episode incorporates Chris’s ideas for reducing your threat of osteoporosis, even with out entry to lab testing or a Practical Drugs physician. 

On this episode, we talk about:

• Dietary issues 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
• 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 Fable: Half 1 by Chris Kresser
• The Acid-Alkaline Fable: Half 2 by Chris Kresser
• RHR: Dispelling the Acid-Alkaline Fable by Chris Kresser
• RHR: How (And Why) To Construct Muscle at Any Age, with Mike Matthews and Chris Kresser
• How Synthetic Mild Is Wrecking Your Sleep, and What to Do about It by Chris Kresser
• Easy methods to Observe Mindfulness and the 20 Methods It Will Rework 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 imagine I’ve by no means carried out a full present on osteoporosis in 11 years of podcasting. I’ve coated it briefly within the context of different matters, or possibly as a Q&A seize bag sort 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 reworking and osteoporosis; we’re going to speak about dietary issues, 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] speak about irritation, each acute and persistent irritation, and the influence that may have on osteoporosis threat. We’re going to speak about dairy merchandise and what position they need to play within the weight-reduction plan. There’s a whole lot of controversy about dairy and osteoporosis. We’re going to deal with that a bit bit. We’ll speak about collagen, which is a vital nutrient relating to bone well being. We’ll speak about acid alkaline steadiness and whether or not that’s one thing you should think about or pay attention to in any means. After which [we’ll discuss] train, sleep, and stress, that are all essential components however typically fully unnoticed of the dialog.

I feel you’re going to get so much out of this [episode]. And these are some wonderful basic 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 arduous for me to imagine 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 coated it as part of different episodes, however I’ve by no means carried out a full episode solely devoted to osteoporosis, which is certainly one thing that I wish to appropriate at the moment, as a result of bone problems are a scarily widespread subject. About one in two ladies and as much as one in 4 males age 50 or older will break a bone as a consequence of osteoporosis. And it’s not nearly breaking the bone, as a result of, as I’m positive lots 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 explanation 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 in case you 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 stop it from growing within the first place.

How Do Our Bones Work?

Earlier than we soar 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 operate of bone and the way issues needs to be working with bone. As youngsters’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 world 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 operate of bone is it’s the most important storage organ for calcium, which is stored in a extremely tight homeostatic vary in our blood, in order that it could actually present help for nerve signaling, blood clotting, muscle contractions, and lots of different capabilities 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 would 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 circumstances, and, if all the pieces is working effectively, then the bones are wholesome and retain their density and construction.

Points Affecting Bone Well being

When issues don’t work effectively, one circumstance is simply getting older. In that scenario, 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 grow to be 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 widespread in ladies than males, usually begins to point out up within the 50s, though it could actually 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 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 as a consequence of 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 increased threat of osteopenia and osteoporosis is because of the position that estrogen performs in sustaining bone mass. And estrogen, after all, 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 so much about estrogen and estrogen metabolism and regulation on this present. However that’s one thing that you need to positively pay attention to. And there are hormonal issues relating to osteoporosis.

I’m going to concentrate on a whole lot of the opposite issues on this present, as a result of they’re extra broadly relevant. However in case you strive a whole lot of the issues that I speak about 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, significantly in menopausal ladies, 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 bit bit about calcium. That all the time comes up in discussions of bone well being, and it is a crucial nutrient. As I discussed, one of many principal capabilities [of bone] is a storage reservoir for calcium. And this could all the time be on the prime of the checklist 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 talk about a bit bit, and is usually carried out poorly and in a means that really 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 discuss a bit bit about supplementation and a number of the issues there in case you’re not getting sufficient calcium by weight-reduction plan. So even the perfect vary for calcium is considerably controversial. Standard sources advocate wherever from 1,000 to 1,300 milligrams every day for adults with ladies who’re pregnant or nursing or attempting to conceive, and in addition ladies above 55, 60 years of age on the increased 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, counsel 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 bit bit unclear. I are inclined to in all probability 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 in case you get sufficient of the entire synergistic vitamins, the quantity that you just want of the one goal nutrient drops. I feel that’s a reasonably 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 have to eat with the intention to [meet] the total calcium wants every day. And I’m positively a type 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 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, in case you have a look at a chart with highest meals sources of calcium, meals like sesame seeds, that’s truly primary by way of 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 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 regardless that on paper they seem in that prime 5 checklist, you’re going to have the ability to take 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 increased than kale and cabbage and chard for the explanations that I simply talked about. So simply hold that in thoughts while you’re taking a look at lists that doc the quantity of calcium in meals. Nearly none of these lists think about bioavailability as an element. And it’s actually vital to do 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 should just be sure you’re getting sufficient of these vitamins as effectively. 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 just 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 more durable. However in case you’re consuming like bone-in fish, like canned fish, like sardines with bone, the bones are comfortable, 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 checklist. So in case you’re consuming, in case you 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 you need to have the ability to 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 checklist 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 in case you have a look at your calcium consumption, use form of any of the numerous on-line instruments out there for measuring your every day consumption of calcium, and you establish that you just’re under that vary, which isn’t uncommon, then you could have begin excited about 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, significantly to older adults. Nevertheless, the analysis on the influence 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 printed in American Journal of Scientific Vitamin discovered that calcium dietary supplements don’t scale back fracture charges in postmenopausal ladies, 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, printed in BMJ discovered that those that use calcium dietary supplements had 100 and virtually 140 % better threat of coronary heart assault throughout the 11-year examine 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 vital level. A meta evaluation of research involving greater than 12,000 folks additionally printed 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 printed in JAMA Inside Drugs, which discovered that intakes of over 1000 milligrams a day of supplemental calcium had 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 in case you simply seek for Chris Kresser, calcium dietary supplements, it’ll pop proper up. There’s much more information there and I extremely advocate studying that in case you’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 influence of supplemental calcium and meals calcium. So in different phrases, consuming extra calcium from meals doesn’t have the identical influence, and isn’t related to the identical dangers as growing your calcium from dietary supplements. Why would that be? Nicely, one idea is that while you take supplemental calcium, you’re taking it in a form of unnatural means, 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 comfortable tissues, just like the arteries, or the guts, the place it doesn’t belong, or the kidneys, and it causes these issues like growing heart problems and growing kidney stones. Whereas while you eat calcium in meals, it’s certain with the meals and it’s absorbed far more slowly, and that’s the everyday means that we ate calcium traditionally as human beings. And so the physique is aware of how you can course of that and take care of 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 sufficient ranges of K2 and D as a result of these regulate calcium metabolism. And in order that could possibly be one other form of threat issue in case you’re taking typical calcium dietary supplements, and also you’re low in K2, guarantee that calcium will get into the bones and enamel 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 seemingly that you just could be harmed by calcium supplementation. So what to do about all this? Nicely, 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, after all, has calcium. I mentioned earlier than, that’s one in every of its main capabilities is being the reservoir of calcium. So in case you take a bone meal advanced, they won’t solely include calcium, however it would additionally include 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 best way 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 repeatedly possibly 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-reduction 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 comfortable. After which, after all, by a number of the greens, greens, seeds, cruciferous greens, and many others, in all probability extra lately. So, entire bone meal is the very best 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 form of a gritty texture and never as simple to take as typical calcium dietary supplements that you just would possibly purchase on the native drugstore or one thing like that. However I feel 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 provide 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 advanced 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 mentioned, 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 in case you simply seek for Chris Kresser and K2, you may get some fundamental data on how you can get it into your weight-reduction plan. It’s present in darkish meat hen, goose liver, which I guess all of you’re consuming regularly. 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 weight-reduction plan. Nowadays, sure vitamin D dietary supplements, you may 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 terrific 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 throughout 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 degree within the vary of possibly 40 to 60 and even 50 to 60 nanograms per milliliter within the time of this pandemic, and 40 to 60 can be a reasonably good vary to shoot for generally. 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 many others. might be good sources of vitamin A.

Okay, so let’s transfer on to magnesium. One other crucial nutrient for bone well being, however not typically talked about within the standard 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 usually low. It’s one of many vitamins that’s mostly reveals up as low after we do nutrient testing on sufferers. And I can’t bear in mind the precise share of People which can be low in magnesium, but it surely’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 have to complement with magnesium and someplace between 200 to 400 milligrams per day of supplementation is usually a good suggestion with the intention to keep regular magnesium ranges.

So the very best 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 inclined to trigger as many digestive unintended effects. In order that’s usually 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 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 persistent 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 explanation for irritation, however simply hold that in thoughts and definitely consuming an anti-inflammatory entire meals weight-reduction plan after which figuring out and addressing any indicators of persistent 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 positively in line 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 form 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 speak about each single one in every of them, but it surely’s simply one thing to pay attention to. If you happen to’re coping with osteoporosis you positively after all wish to be on an anti-inflammatory weight-reduction plan as a result of weight-reduction plan is likely one of the greatest sources of irritation. Nutrient dense entire meals, anti-inflammatory weight-reduction plan, consuming loads of EPA and DHA, that are the lengthy chain omega three fat that are anti-inflammatory, lowering your consumption of business seed oils which can be excessive in omega six and are usually 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 subject that may probably 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, and so they’re consuming gluten containing meals regularly, then that’s going to principally trigger a persistent state of low grade persistent 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 diminished bone mineral density from beforehand undiagnosed and untreated celiac illness, can considerably enhance their bone energy adopted by a gluten free weight-reduction plan. A few research have proven that to be true. So if you’re gluten illiberal, and also you study that and you are taking it out of your weight-reduction 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 a whole lot of fable busting in that article. As a result of that is truly one space the place I agree with the standard diet paradigm, as a result of the standard diet paradigm has, at the least, principally been very supportive of dairy merchandise as a means of stopping and bettering 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 definitely 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 helpful vitamins, calcium being one of many principal, extremely bioavailable calcium, and so they can actually be a useful addition to the weight-reduction plan in sure instances.

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 sufficient calcium, and vitamin D to construct wholesome bones, definitely, it’s simpler in case you tolerate full fats kefir, yogurt and a few arduous cheeses, you’ll be able to 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 helpful vitamins. So simply together with some yogurt or kefir every day and a few arduous cheese is a extremely great way of boosting calcium consumption in case 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. So as to do this, it’s important 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 effectively and it’s actually significantly better to get them from meals within the weight-reduction plan. So meaning consuming numerous bones, joints, tendons and pores and skin from different animals. This is likely one of 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 carried out. 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 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 vegatables and fruits 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 in all probability 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 form 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 collection 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 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 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 reliable weight at the least based on the scientific literature and it shouldn’t be a priority. If you happen to’re consuming animal proteins and desirous to strengthen your bones, then animal protein and dairy merchandise shall be very useful.

Way of life Elements that Can Have an effect on Osteoporosis

Train is crucial, and significantly weight-bearing train. That’s what’s most vital for bettering bone density. And, energy coaching, particularly with comparatively heavy weights is vital. Clearly, you don’t wish to begin there in case you haven’t been doing any energy coaching in any respect. And it’s not crucial, you don’t essentially ever must 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 to start with of this present. And simply doing average weight-lifting workouts a couple of instances per week, for instance, has been proven to considerably elevated bone density, significantly in postmenopausal ladies. One of many issues I inform my sufferers, each women and men, however particularly ladies who’re of their 40s and 50s, is like lifting weights is absolutely top-of-the-line issues you are able to do to advertise your longevity, not simply due to the form of total pleiotropic advantages of train, however like I mentioned, this weight-bearing train particularly, strengthens our bones. It additionally, after all, strengthens our muscle and will increase muscle mass. And I feel sustaining sufficient muscle mass and sufficient bone density are actually two of an important issues we are able to do to broaden our well being span as we age. So actually crucial 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 crucial for bone well being. Melatonin impacts the actions of osteoblasts and osteoclasts and interacts with different hormones like estrogen to reinforce bone reworking. And it additionally capabilities 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 implies limiting your publicity to synthetic mild at evening, getting some publicity to shiny daylight throughout 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 all the pieces I simply mentioned will, I imply sleep helps us so many various issues however significantly in relation to bone well being it’s crucial.

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 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 could cause a lower in bone mass and that extended excessive cortisol can result in decreases in bone density. So one other vital consideration, numerous totally different choices for managing stress and cortisol ranges, together with meditation, mindfulness, deep respiratory, yoga, social help. There are many new, PEMF, infrared sauna, issues like that may assist. However simply having a daily stress administration follow is important.

I’m in all probability preaching to the choir right here. I don’t know if it’s crucial to say this, however I ought to at the least, tobacco, smoking cigarettes and extra alcohol consumption, are positively linked to diminished bone density. So in case you’re smoking or consuming so much, then addressing these two issues can be proper on the prime of the checklist together with all the pieces else that we’ve coated within the present thus far.

So these are form of my basic suggestions for osteoporosis that anybody can do with none lab testing or entry to a purposeful drugs supplier. I feel these are all a superb beginning place and I might do that and do that for a time frame. After which in case you’re not getting outcomes, then you’ll be able to 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 absolutely crucial for ladies, significantly ladies in menopause or perimenopause. So taking a better have a look at that may be good. After which supplementing with a better dose of K2 is one thing that you possibly can think about 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 frame 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 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 drugs 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 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 discuss to you subsequent time.

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