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

Osteoporosis impacts roughly 50% of individuals over the age of fifty or 60, making prevention and therapy an necessary subject for folks of all ages. On this episode of Revolution Well being Radio, I present a deep dive into a few of the most necessary elements affecting bone well being, reveal the vital vitamins which might be mandatory to keep up a powerful physique, and reply a lot of questions sufferers and listeners have requested about what to eat and the best way to dwell in an effort to stop osteoporosis and restrict a few of its unfavorable results. This episode accommodates Chris’s ideas for lowering your danger of osteoporosis, even with out entry to lab testing or a Useful Medication 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 similar to gluten intolerance and irritation
• The controversial connection between consuming dairy merchandise and osteoporosis
• The acid/alkaline stability 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 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 Mild Is Wrecking Your Sleep, and What to Do about It by Chris Kresser
• How one 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 finished a full present on osteoporosis in 11 years of podcasting. I’ve coated it briefly within the context of different subjects, or possibly 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 situation right here. It’s a extremely necessary subject. Osteoporosis impacts 50 p.c of individuals over I feel 50 or 60 years previous. And so [it’s] positively one thing to concentrate on 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 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] discuss irritation, each acute and continual irritation, and the affect that may have on osteoporosis danger. We’re going to speak about dairy merchandise and what position they need to play within the weight loss program. There’s plenty of controversy about dairy and osteoporosis. We’re going to handle that just a little bit. We’ll discuss collagen, which is an important nutrient relating to bone well being. We’ll discuss acid alkaline stability and whether or not that’s one thing you’ll want to take into account or concentrate on in any method. After which [we’ll discuss] train, sleep, and stress, that are all essential elements however usually fully not noted of the dialog.

I feel you’re going to get quite a bit out of this [episode]. And these are some glorious 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 finished a full present on this subject within the 11 years that I’ve been podcasting. However I searched all the earlier episodes, and I’ve positively coated it as part of different episodes, however I’ve by no means finished a full episode completely devoted to osteoporosis, which is certainly one thing that I need to right in the present day, as a result of bone problems are a scarily frequent situation. About one in two ladies and as much as one in 4 males age 50 or older will break a bone on account of osteoporosis. And it’s not nearly breaking the bone, as a result of, as I’m certain lots of you understand, fractures are one of the severe 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 drugs, “Break your hip, die of pneumonia,” as a result of what can occur with a severe fracture is the affected person turns into immobilized and bedridden. After which, fluid can pool within the lungs, within the hospital, and so they can develop pneumonia, after which they will die from that.

So this is among the many explanation why holding our bones wholesome as we age is tremendous necessary. It’s one of many issues that impacts longevity greater than absolutely anything else. Research have proven that fractures can considerably enhance the danger of early dying for older adults, even doubling or tripling [the] danger of dying in that age group. So it’s a extremely necessary situation to concentrate on, and in the event you see osteoporosis or earlier osteopenia beginning to develop, it makes plenty of sense to handle [it], and, after all, we need to do all the pieces we will 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 should always speak just a little bit about bones and the bone transforming course of, which is the traditional operate of bone and the way issues needs to be working with bone. As youngsters’s bones develop, the transforming course of is what permits these bones to get longer and alter form and match the wants of the physique because it develops. And when new forces and stresses are utilized to bone, transforming is used so as to add new bone tissue to the realm the place it’s wanted based mostly 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 largest storage organ for calcium, which is stored in a extremely tight homeostatic vary in our blood, in order that it could possibly present assist for nerve signaling, blood clotting, muscle contractions, and plenty 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 continually 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 state of affairs, 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, just a little extra brittle. And that is sometimes identified utilizing a bone mineral density scan with a [dual-energy X-ray absorptiometry] machine. And sometimes, it’s extra frequent in ladies than males, sometimes begins to point out up within the 50s, though it could possibly 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 relies on a lot of various factors, each genetic and environmental, a few of which we’ll cowl right here.

Osteomalacia is just a little bit totally different. It’s a softening of the bones on account 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 concentrate on is among the causes that girls are at considerably larger danger 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 lady 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 quite a bit about estrogen and estrogen metabolism and regulation on this present. However that’s one thing that it is best to positively concentrate on. And there are hormonal issues relating to osteoporosis.

I’m going to concentrate on plenty of the opposite issues on this present, as a result of they’re extra broadly relevant. However in the event you 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 Useful Medication practitioner [who] understands hormones and hormone stability, notably in menopausal ladies, and ensuring that’s all working appropriately. As a result of that may positively be an necessary issue.

Vitamins Affecting Osteoporosis and Bone Well being

Let’s begin by speaking just a little 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 essential features [of bone] is a storage reservoir for calcium. And this could at all times be on the prime of the record once you’re occupied with bone well being. Nevertheless, I might say that generally an excessive amount of focus is put right here on the expense of different necessary elements. And calcium supplementation is problematic as we’ll talk about just a little bit, and is commonly finished poorly and in a method that truly not solely doesn’t enhance bone well being, however might even enhance the danger of fractures. So let’s simply begin with what you have to be doing by way of calcium, then we’ll speak just a little bit about supplementation and a few of the issues there in the event you’re not getting sufficient calcium by weight loss program. So even the best vary for calcium is considerably controversial. Standard sources suggest anyplace from 1,000 to 1,300 milligrams day by 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 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 ample quantities of different synergistic vitamins like vitamin[s] K2, A, and D. So it’s just a little bit unclear. I are inclined to most likely fall extra within the latter camp as a result of I feel nutrient synergy is a extremely necessary idea, and it’s commonplace within the case of many different vitamins that in the event you get sufficient of all the 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 in an effort to [meet] the complete calcium wants day by day. And I’m positively 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 just isn’t very bioavailable due to the phytic acid that’s in these meals.

Phytic acid is a compound that inhibits calcium absorption and it’s present in comparatively excessive quantities in darkish leafy greens like collards and spinach. So, in the event 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 despite the fact that on paper they seem in that prime 5 record, 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 slightly below kale and cabbage and chard, however it could truly most likely be larger than kale and cabbage and chard for the explanations that I simply talked about. So simply preserve that in thoughts once you’re taking a look at lists that doc the quantity of calcium in meals. Virtually none of these lists take into account bioavailability as an element. And it’s actually necessary to try this.

So if nutritional vitamins D, A and K2 play a synergistic position with calcium and I’m going to return again to these in a second. However as I used to be saying earlier than, if you’ll want to just remember to’re getting sufficient of these vitamins as effectively. In case you are, I feel concentrating on for let’s say a menopausal lady concentrating on a spread 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 tougher. However in the event you’re consuming like bone-in fish, like canned fish, like sardines with bone, the bones are gentle, you possibly can simply eat them. Canned sockeye salmon with bones is a good supply that’s like quantity seven or eight on the record. So in the event you’re consuming, in the event you eat a number of of these per week, and then you definitely’re consuming loads of greens and cruciferous greens, sesame seeds, issues like that, then it is best to be capable of meet your day by day calcium want pretty simply. If you’ll be able to tolerate dairy like yogurt and kefir, and cheese that may make it even simpler as a result of it’s extremely bioavailable supply of calcium and it’s additionally on the prime of the record by way of the quantity of calcium in meals there. A number of of the highest 10 meals are dairy meals. That’s simpler for certain.

So let’s speak just a little bit about calcium supplementation. So in the event you have a look at your calcium consumption, use type of any of the numerous on-line instruments accessible for measuring your day by day consumption of calcium, and you establish that you just’re under that vary, which isn’t uncommon, then you’ve got begin occupied with 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 might be bought, notably 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 supplied no profit for hip or lumbar vertebral bone mineral density in older adults. A 2007 research printed in American Journal of Scientific Diet discovered that calcium dietary supplements don’t cut 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 research of 24,000 women and men aged 35 to 64, printed in BMJ discovered that those that use calcium dietary supplements had 100 and nearly 140 p.c larger danger of coronary heart assault through the 11-year research interval. Whereas consumption of meals calcium didn’t enhance the danger. So I’m going to return again to that. It’s a extremely necessary level. A meta evaluation of research involving greater than 12,000 folks additionally printed within the BMJ discovered that calcium supplementation elevated the danger 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 printed in JAMA Inner Medication, which discovered that intakes of over 1000 milligrams a day of supplemental calcium had been related to 20 p.c enhance within the danger of dying from heart problems. In order that’s only for coronary heart illness danger. 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 the event you 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 in the event you’re on this subject.

So simply now, I discussed that in one in all 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? Nicely, one idea is that once you take supplemental calcium, you’re taking it in a type 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 gentle tissues, just like the arteries, or the guts, the place it doesn’t belong, or the kidneys, and it causes these issues like rising heart problems and rising kidney stones. Whereas once you eat calcium in meals, it’s certain with the meals and it’s absorbed 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 best way to 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 ample ranges of K2 and D as a result of these regulate calcium metabolism. And in order that could possibly be one other type of danger issue in the event you’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 arduous tissues the place it belongs and stays out of the gentle tissues the place it doesn’t belong. So if in case you have low K2 it’s much more doubtless that you just may 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 drawback is entire bone meal. So that is calcium that’s mainly, you’re taking bone meal and bone, after all, has calcium. I mentioned earlier than, that’s one in all its main features is being the reservoir of calcium. So in the event you take a bone meal advanced, they won’t solely comprise calcium, however it can additionally comprise different good issues which might be present in bone like collagen, development elements, hint minerals and different parts that we’d like. And that’s truly the best way that people most likely bought 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 loss program 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 gentle. After which, after all, by a few of the greens, greens, seeds, cruciferous greens, and many others, most likely extra lately. So, entire bone meal is the perfect 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 type of a gritty texture and never as straightforward to take as typical calcium dietary supplements that you just may 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 number 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 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 need to transfer on to speak just a little bit about nutritional vitamins A, D, and Ok, that are fats soluble nutritional vitamins that play a synergistic position 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 arduous tissues, the place it belongs, and keep out of the gentle tissues the place it doesn’t belong. And K2, I’ve written a bunch of that on this. So in the event you simply seek for Chris Kresser and K2, you will get some primary information on the best way to get it into your weight loss program. It’s present in darkish meat rooster, goose liver, which I guess all of you’re consuming frequently. It’s in fermented meals like natto, once more, not a really generally eaten meals, however it’s additionally in arduous cheeses. It’s in like fermented meals like sauerkraut and kefir. So just a little tough to get by the weight loss program. Nowadays, sure vitamin D dietary supplements, you will get combo of vitamin D, K2 dietary supplements. NOW has complement that has vitamin D and K2 in it. And there’s additionally an amazing 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 just a little bit extra details about the connection between K2 and calcium.

Vitamin D additionally performs a job in calcium metabolism. And that is after all, a nutrient that’s usually 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 feel it’s actually necessary to keep up 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 usually. After which lastly vitamin A, it doesn’t play as a lot of a job in calcium metabolism as nutritional vitamins D and K2, however it does play a job. And so getting sufficient vitamin A from liver, organ meats, cod liver oil, issues like egg yolks, pasteurized butter and many others. may be good sources of vitamin A.

Okay, so let’s transfer on to magnesium. One other vital nutrient for bone well being, however not usually talked about within the standard world not less than in that context. Magnesium is among the key minerals that makes up the construction of the bone matrix and it may be pulled out of the bones if blood magnesium ranges drop. And magnesium ranges are sometimes low. It’s one of many vitamins that’s mostly reveals up as low after we do nutrient testing on sufferers. And I can’t keep in mind the precise share of People which might be low in magnesium, however it’s the bulk, it’s positively over 50 p.c. After which, magnesium deficiency, not surprisingly, given what I simply mentioned, is a identified danger 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 commonly a good suggestion in an effort to keep regular magnesium ranges.

So the perfect 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 negative effects. In order that’s sometimes one of the simplest ways to complement with magnesium. There are many totally different manufacturers on the market that supply glycinate and malate. One other factor to contemplate with osteoporosis and once more, one thing that’s not sometimes considered within the standard method to it’s irritation. So there are a number of totally different inflammatory cytokines which were implicated within the growth of osteoporosis and continual irritation is believed to be a significant danger 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 program after which figuring out and addressing any indicators of continual irritation like a intestine an infection or SIBO or heavy steel toxicity or one thing like that’s actually necessary to decreasing the danger of osteoporosis and even attempting to reverse it if it’s already current. So that is positively in keeping with the extra practical, holistic entire system method to, I’ve simply bought to pause right here. All proper again right here. Okay, sorry I needed to take just a little break there. I’ll begin over with irritation. I’ll simply type of again up just a little 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 all them, however it’s simply one thing to concentrate on. In case you’re coping with osteoporosis you positively after all need to be on an anti-inflammatory weight loss program as a result of weight loss program is among the greatest sources of irritation. Nutrient dense entire meals, anti-inflammatory weight loss program, consuming loads of EPA and DHA, that are the lengthy chain omega three fat that are anti-inflammatory, decreasing your consumption of commercial seed oils which might 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 necessary. Gluten is one other situation that may probably contribute to osteoporosis. So I simply talked about that irritation is a major danger 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 mainly trigger a persistent state of low grade continual irritation, which might enhance the danger of osteoporosis.

And a few of the strains of proof that assist this are the remark {that a} lower in bone density is among 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 energy adopted by a gluten free weight loss program. A few research have proven that to be true. So if you’re gluten illiberal, and also you study that and you are taking it out of your weight loss program, then the bone density can truly enhance simply from that single change. So actually necessary 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 plenty of fantasy 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, not less than, largely been very supportive of dairy merchandise as a method 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 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 plenty of useful vitamins, calcium being one of many essential, extremely bioavailable calcium, and so they can actually be a useful addition to the weight loss program in sure circumstances.

So dairy merchandise, as I discussed earlier than, are very wealthy sources of calcium. They’re bioavailable. And whilst you don’t want them essentially to get ample calcium, and vitamin D to construct wholesome bones, definitely, it’s simpler in the event you 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 comprise 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 in the event you don’t have any situation 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 product of 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 sensible that supporting collagen formation is a extremely necessary element of holding bones robust as we age. To be able to try this, it’s important to have the amino acids glycine, proline and lysine together with ample 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 loss program. So meaning consuming numerous bones, joints, tendons and pores and skin from different animals. This is among 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 finished. 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 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 recent vegatables and fruits to assist guarantee correct collagen formation. That’s all actually necessary and may contribute to bone well being.

Understanding Acid-Alkaline Steadiness within the Physique

A few of you’re most likely questioning about acid-alkaline stability, and notably in relation to dietary protein in issues like dairy merchandise and the impact on bone well being. There’s a type of frequent critique of the Paleo Weight-reduction plan, which is that it causes acidification of the physique as a result of it’s so excessive in animal protein and that results in bone demineralization. However that’s simply merely incorrect. I wrote a sequence on the acid-alkaline fantasy. 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 fantasy. And I simply deconstruct that whole argument utilizing plenty of research and analysis exhibiting that that argument is essentially 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 reputable weight not less than in response to the scientific literature and it shouldn’t be a priority. In case you’re consuming animal proteins and eager to strengthen your bones, then animal protein and dairy merchandise can be very useful.

Life-style Elements that Can Have an effect on Osteoporosis

Train is vital, and notably weight-bearing train. That’s what’s most necessary for bettering bone density. And, energy coaching, particularly with comparatively heavy weights is necessary. Clearly, you don’t need to begin there in the event you haven’t been doing any energy coaching in any respect. And it’s not mandatory, you don’t essentially ever must get to actually heavy weights. However the stress that weight-bearing train places on the bones actually stimulates the transforming course of that we talked about at first of this present. And simply doing average weight-lifting workout routines a number of instances per week, for instance, has been proven to considerably elevated bone density, notably 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 actually probably the greatest issues you are able to do to advertise your longevity, not simply due to the type of general 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 ample muscle mass and ample bone density are actually two of crucial issues we will do to develop our well being span as we age. So actually vital for bone density and well being, and one thing that I see lots of people omit from from their bodily exercise routine.

You received’t be stunned to listen to me say that sleep is vital for bone well being. Melatonin impacts the actions of osteoblasts and osteoclasts and interacts with different hormones like estrogen to reinforce bone transforming. And it additionally features as a extremely potent antioxidant which protects bone cells from oxidative stress and irritation. And one of the simplest ways to maintain melatonin manufacturing functioning optimally is to entrain your circadian rhythms to the suitable 24-hour cycle, which suggests limiting your publicity to synthetic gentle at evening, getting some publicity to vibrant daylight through the day, committing to eight hours, 7 to eight hours not less than of high quality sleep in a cool darkish room. All of that may assist increase 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 notably in relation to bone well being it’s vital.

Stress is one other issue that just about at all times will get ignored within the standard paradigm. However stress can have a huge impact 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 may result in osteoporosis. So miserable cortisol actually, actually low does that. On the flip facet, actually excessive cortisol persistently can have related results on bone density. Cortisol not directly acts on bone by blocking calcium absorption and that decreases bone cell development. And so some research have proven that even a brief bout of excessive cortisol may cause a lower in bone mass and that extended excessive cortisol can result in decreases in bone density. So one other necessary consideration, numerous totally different choices for managing stress and cortisol ranges, together with meditation, mindfulness, deep respiratory, yoga, social assist. There are many new, PEMF, infrared sauna, issues like that may assist. However simply having an everyday stress administration observe is important.

I’m most likely preaching to the choir right here. I don’t know if it’s mandatory to say this, however I ought to not less than, tobacco, smoking cigarettes and extra alcohol consumption, are positively linked to decreased bone density. So in the event you’re smoking or ingesting quite a bit, then addressing these two issues can be proper on the prime of the record together with all the pieces else that we’ve coated within the present to this point.

So these are type of my elementary suggestions for osteoporosis that anybody can do with none lab testing or entry to a practical drugs supplier. I feel these are all a wonderful beginning place and I might do that and do that for a time period. After which in the event you’re not getting outcomes, then you possibly can transfer on to the subsequent steps, which get just a little bit extra sophisticated. It’d contain working with a practitioner and getting some testing. I discussed earlier, estrogen is actually vital for ladies, notably ladies in menopause or perimenopause. So taking a better have a look at that might be good. After which supplementing with a better dose of K2 is one thing that you might take into account even with out seeing a practitioner. The everyday vary, that complement vary that’s really useful is within the microgram amount, like 100 to 300 micrograms a day. However in a few 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 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} practical drugs practitioner may 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 few of the underlying elements 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 speak to you subsequent time.

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