RHR: The best way to Naturally Forestall and Deal with Osteopenia and Osteoporosis

On this episode, we talk about:

• The definition of and the distinction between osteopenia and osteoporosis
• Whether or not calcium dietary supplements truly work
• The dangers related to calcium dietary supplements, together with coronary heart illness, most cancers, kidney stones, and extra
• Which vitamins affect and regulate calcium metabolism, together with nutritional vitamins D and K2, collagen, magnesium, and silica
• Different concerns for bone well being, together with irritation, gluten intolerance, the intestine microbiota, weight-bearing train, stress, smoking, and extreme ingesting
• The best way to stop osteopenia and osteoporosis and enhance bone mineral density naturally

Present notes:

• “Why You Ought to Assume Twice About Taking Calcium Dietary supplements” 
• “Calcium consumption and bone mineral density: systematic evaluate and meta-analysis”
• “Calcium consumption and hip fracture threat in women and men: a meta-analysis of potential cohort research and randomized managed trials”
• “Associations of dietary calcium consumption and calcium supplementation with myocardial infarction and stroke threat and general cardiovascular mortality within the Heidelberg cohort of the European Potential Investigation into Most cancers and Vitamin examine”
• “Impact of calcium dietary supplements on threat of myocardial infarction and cardiovascular occasions: meta-analysis”
• “Dietary and Supplemental Calcium Consumption and Cardiovascular Illness Mortality”
• “Long run calcium consumption and charges of all trigger and cardiovascular mortality: group primarily based potential longitudinal cohort examine”
• “B-Nutritional vitamins and Bone Well being–A Assessment of the Present Proof”
• Articles by Chris on stress
• Articles by Chris on sleep
• Free eBook on intestine well being

Hey, everybody, Chris Kresser right here. Welcome to a different episode of Revolution Well being Radio. Current estimates recommend that nearly 50 million People now endure [from] osteopenia or delicate bone loss. In postmenopausal girls, the numbers are even greater. About 54 p.c of girls in that demographic have osteopenia, and a further 30 p.c have osteoporosis, which is extra vital bone loss. By age 80, that development predictably shifts in favor of osteoporosis, with 27 p.c of girls with osteopenia and 70 p.c of girls with osteoporosis.

Regardless of this, there aren’t any good remedies for osteopenia or osteoporosis in typical drugs, and fractures are one of many main causes of untimely demise in seniors. There’s a saying in drugs, “break your hip, die of pneumonia.” Which means that, within the aged, a fracture can typically result in extended time in a hospital mattress, the place fluid can pool within the lungs, trigger pneumonia, after which trigger demise in people who find themselves prone. Making issues worse, there are such a lot of myths and misconceptions about the best way to stop and deal with bone loss. For instance, you’ve in all probability heard that taking calcium dietary supplements is vital for sustaining wholesome bones. It seems that supplemental calcium not solely doesn’t stop bone loss, [but] it might [also] enhance the danger of coronary heart illness, kidney stones, and different issues. On this podcast, I’m going to set the report straight on what causes osteopenia and osteoporosis and let you know the best way to stop bone loss naturally with out medication. Prepared? Let’s dive in.

What Are Osteopenia and Osteoporosis?

Let’s begin with a definition of phrases. Osteopenia refers to a lower in bone mineral density under regular reference values, but not low sufficient to fulfill the diagnostic standards for osteoporosis. Clinicians assess bone mineral density utilizing a T rating, which is a numerical worth decided by a bone scan. A T rating of adverse one to adverse 2.5 suggests osteopenia, whereas a rating under adverse 2.5 signifies osteoporosis. Bone mineral density will increase from delivery and often peaks throughout early maturity. Ladies sometimes attain 95 p.c of their most bone density by age 17, and males attain that degree by age 21. After age 30, there’s a gradual and pure bone mass discount that takes place over the following a long time in later life. In mainstream drugs, scientists acknowledge that each genetics and life-style components play a job in figuring out how briskly that bone mass discount happens. However the focus appears to overwhelmingly be on the impression of a single nutrient, calcium, slightly than acknowledging different essential components like general food plan high quality and nutrient standing, hormone stability, weight-bearing train, and physique mass.

I’m going to begin by debunking the parable that calcium supplementation is useful for stopping age-associated bone loss. Then I’ll discuss different components which are vital for sustaining bone well being and even reversing osteopenia and osteoporosis as soon as these processes have begun. Calcium metabolism is undoubtedly essential. However there’s been an excessive amount of deal with calcium itself, which has led to high-dose calcium supplementation that’s not solely ineffective however dangerous. You’ll be able to take a look at my article “Why You Ought to Assume Twice About Taking Calcium Dietary supplements” for extra detailed data. You’ll be able to Google it, or I’ll hyperlink to it within the present notes. However I need to summarize a number of the findings.

Do Calcium Dietary supplements Work?

A [2015] evaluation discovered that consuming a excessive quantity of calcium past really useful dietary tips, sometimes from supplementation, supplied no profit for hip or lumbar vertebral bone mineral density in older adults. A 2007 examine printed within the American Journal of Scientific Vitamin discovered that calcium dietary supplements don’t cut back fracture charges in postmenopausal girls and should even enhance the speed of hip fractures.

Are Calcium Dietary supplements Secure?

Past being ineffective for bone well being, normal calcium dietary supplements are related to some fairly severe well being dangers. A 2012 examine of 24,000 women and men aged 35 to 64 years, printed within the [British Medical Journal](BMJ), discovered that those that used calcium dietary supplements had a virtually 140 p.c better threat of coronary heart assault in the course of the 11-year examine interval, whereas consumption of calcium from meals didn’t enhance the danger. A meta-analysis of research involving greater than 12,000 folks additionally printed in BMJ discovered that calcium supplementation will increase the danger of coronary heart assault by 31 p.c, stroke by 20 p.c, and demise from all causes by 9 p.c. And eventually, an evaluation involving 12,000 males printed in JAMA Inside Drugs discovered that intakes of over 1000 milligrams of supplemental calcium per day from multivitamins or particular person dietary supplements [were] related to a 20 p.c enhance within the threat of demise from heart problems.

However there are different dangers, too. Every day supplementation of calcium at 1000 milligrams, which is a typical dose, is related to elevated prostate most cancers threat and a rise in kidney stones. A current Swedish examine reported a 40 p.c greater threat of demise amongst girls with excessive calcium intakes [of] 1400 milligrams and above, and a 157 p.c greater threat of demise in these girls [who] had been taking a 500 milligram calcium complement each day. These charges had been in comparison with girls with reasonable each day calcium intakes between 600 and 1000 milligrams.

Vitamins that Affect Bone Well being

To actually enhance our bone well being, we now have to look past calcium as an remoted nutrient. It’s vital to know that many vitamins affect and regulate calcium metabolism. A very powerful are vitamin D, vitamin K2, magnesium, silica, and collagen. Vitamin D will increase calcium absorption and helps calcium metabolism. Vitamin K2 ensures the calcium will get into the bones and tooth and stays out of sentimental tissue. Magnesium is required for calcium absorption and utilization, and magnesium deficiency causes calcium deficiency and hyperparathyroidism, which additionally impacts calcium ranges. Silica is the third most plentiful hint mineral within the physique after iron and zinc. It assists calcium and magnesium metabolism. Collagen is among the most plentiful proteins naturally discovered within the physique and offers power and stability to connective tissues. Collagen manufacturing is integral for wholesome pores and skin, hair, nails, and bones.

Each collagen and silica help new bone formation by stimulating osteoblasts or bone-building cells. Collagen and silica additionally stop bone breakdown by inhibiting osteoclasts, our bone-resorbing cells, which attempt to break down bone tissue and launch minerals required for sturdy bones into the remainder of the physique. One examine indicated that each day silica consumption improved bone mineral density of members, with a gaggle who consumed 40 milligrams recording a bone mineral density that was 10 p.c greater than members who consumed 14 milligrams of silica each day. Current analysis has additionally instructed a job for a number of B nutritional vitamins, particularly B2, B6, folate, and B12, and nutritional vitamins C and E in bone well being. Tocotrienols, a lately found type of vitamin E, are particularly helpful. They dampen irritation and stop oxidative stress, each of that are major drivers of bone loss. Scientific trials have proven that tocotrienols lower bone resorption and enhance bone turnover fee. Tocotrienols additionally enhance osteoblast numbers, bone formation, mineral deposition, and bone microarchitecture. It’s price noting that alpha-tocopherol, the most typical type of vitamin E that you just sometimes discover in dietary supplements and multivitamins, might have dangerous bone formation results. So, for those who’re going to complement with vitamin E, it needs to be within the tocotrienol kind.

Different Elements that Have an effect on Bone Well being

Vitamins are essential for bone well being, and I might argue in all probability crucial issue that stops bone loss and may reverse it as soon as it’s began. However there are different concerns past food plan and vitamin. One is irritation. A number of totally different inflammatory cytokines have been implicated within the improvement of osteoporosis. Sure pro-inflammatory cytokines play essential roles each within the regular bone reworking course of and within the pathogenesis of perimenopausal and late-life osteoporosis. Research have proven that osteoporosis is way more frequent in folks with persistent inflammatory circumstances like Crohn’s illness or ulcerative colitis, rheumatoid arthritis, and Hashimoto’s [disease]. Excessive ranges of C-reactive protein, an inflammatory marker, are related to low T scores and poor bone mineral density. Given all of this, some scientists have argued that osteoporosis needs to be categorized as an immunological dysfunction. Actually, they’ve even coined a time period for the impression of irritation on the getting older course of, “inflammaging.” And one of many greatest impacts of irritation is on bone mineral density. So for those who’re scuffling with osteopenia or osteoporosis, it’s a must to test for irritation and sources of irritation and tackle that to actually make vital progress.

One other issue, talking of irritation, is gluten intolerance. For individuals who have an immune response to gluten, together with these with celiac illness, strictly avoiding gluten is crucial for stopping osteopenia and osteoporosis. One of many greatest causes for that is that consuming gluten when you’ve gotten an intolerance to it triggers irritation. For folks with celiac illness and non-celiac gluten intolerance, each time they eat gluten, they’re triggering an immune response that results in systemic irritation. It ought to come as no shock {that a} lower in bone density is among the first signs of celiac illness, even in in any other case asymptomatic sufferers. In different phrases, some sufferers who’ve celiac or non-celiac gluten intolerance will eat gluten and [not] get the telltale intestine signs that different sufferers do. For them, bone loss or a lower in bone density is among the first predictable signs that may be objectively noticed. However the excellent news is that those that have lowered bone mineral density from beforehand undiagnosed and untreated celiac illness or gluten intolerance can considerably enhance their bone power just by following a gluten-free food plan.

One other issue is the intestine–bone axis. Research have proven that there’s an affiliation between the intestine microbiota and bone well being. Bone problems are sometimes seen in folks with gastrointestinal problems, as I simply talked about. Intestine and systemic irritation are additionally related to elevated manufacturing of cytokines which are key contributors to bone loss. Immune cells which are activated by microbes within the intestine can migrate to the bone and straight regulate bone reworking by way of osteoclast-inducing issue, RANKL, and different bone-active molecules. Elevated ranges of activated innate immune cells have been proven to extend expression of the signaling molecule [tumor necrosis factor alpha] (TNF alpha) within the bone marrow, and TNF alpha stimulates stem cells within the bone marrow to distinguish into osteoclasts. This ideas the traditional stability of bone resorption data, leading to greater ranges of bone breakdown and decrease bone density. Disruption of the intestine microbiota can considerably cut back absorption of the vitamins which are essential for bone well being. This can be a double whammy impact, the place the mechanisms I simply described straight cut back bone mineral density, however then these intestine points additionally result in decrease ranges of the vitamins that we all know contribute to bone well being. Along with decreasing absorption and metabolism of bone-friendly vitamins, microbes themselves additionally synthesize a few of these vitamins, which embrace thiamine ([vitamin] B1), niacin (B3), pantothenic acid (B5), biotin (B7), folate (B9), pyridoxal phosphate (B6), and vitamin K2.

Osteoporosis is a serious public well being menace for an estimated 44 million People, or for greater than half of these age 50 or older, making prevention and remedy an vital subject for folks of all ages. Study how one can take a pure method to stopping bone loss as you age on this episode of Revolution Well being Radio. #chriskresser #osteoporosis #osteopenia

One other essential issue for bone well being, which you’ve in all probability heard of, is weight-bearing train. Doing the proper sort and quantity of bodily exercise frequently is simply as vital to sustaining wholesome bones as vitamin, decreasing irritation, [and] sustaining our intestine well being. And the very best sort of train for bone power, by far, is lifting heavy weights. The stress we placed on our bones throughout weightlifting stimulates the bone reworking course of, and doing weightlifting just a few occasions every week has been proven to considerably enhance bone mineral density, particularly in postmenopausal girls.

Sleep is one other vital issue. It’s not solely vital for common well being and wellness, nevertheless it truly straight impacts bone density by means of the hormonal results of melatonin, the first hormone secreted throughout sleep. Melatonin impacts the actions of osteoblasts and osteoclasts, interacts with different hormones like estrogen to reinforce bone reworking, and features as a potent antioxidant, defending bone cells from oxidative stress and irritation.

Talking of stress, stress ranges can straight impression your bone well being. It’s well-known that the long-term use of corticosteroid drugs, which suppress cortisol ranges, trigger bone loss and may result in osteoporosis. However excessive cortisol from stress may additionally result in comparable results on bone density. Cortisol not directly acts on bone by blocking calcium absorption, which decreases bone cell development, and even a brief bout of elevated cortisol might trigger a lower in bone mass. A number of research recommend that prime cortisol might result in decreased bone mineral density. Since cortisol is the first stress hormone, the easiest way to maintain cortisol ranges in an applicable vary is to observe common stress administration.

And eventually, I’m in all probability preaching to the choir right here, however it is very important keep in mind that each cigarette smoking and extra alcohol consumption have been linked to lowered bone mineral density. If you’re smoking or are usually ingesting in extra, stopping these habits as quickly as potential needs to be the primary precedence for protecting your bones wholesome.

Stopping and Treating Osteopenia and Osteoporosis Naturally

Okay, so let’s put all of this collectively into an method that you need to use to naturally enhance your bone mineral density. The first step can be to get as a lot calcium as you possibly can from [your] food plan slightly than dietary supplements. You actually have to contemplate bioavailability right here, which is the quantity of a given nutrient that we will truly soak up and make the most of. In the event you take a look at the quantity of calcium in spinach on paper, it appears to be like fairly good. However we solely soak up about 5 p.c of the calcium that we eat in spinach due to the presence of a compound referred to as oxalic acid that inhibits calcium absorption. Conversely, with dairy merchandise, the bioavailability of calcium is a bit above 30 p.c, so roughly six occasions greater than it’s in spinach. To get the identical quantity of bioavailable calcium that you just get in an eight ounce glass of milk, you’d need to eat eight cups of spinach. That’s an enormous distinction, and it’s actually one thing you want to concentrate on relating to getting calcium from meals.

Cruciferous greens are good supply[s] of calcium, and the calcium is pretty bioavailable in these meals as a result of they don’t have plenty of oxalic acid. Canned, bone-in fish like sardines or salmon, the place the bones are comfortable and also you’re capable of eat them, are an amazing supply of calcium, as nicely. That’s in all probability one of many principal methods our ancestors bought calcium along with consuming meat on the bones. Darkish, leafy greens like spinach, which I simply talked about, are comparatively excessive in calcium on paper, however they include oxalic acid and, for that motive, should not nice sources of calcium. Seeds, like poppy and sesame, and almonds are respectable sources of calcium, however the bioavailability is decrease in these meals than it’s for dairy merchandise or bone-in fish or cruciferous greens. However there are different vitamins, as we mentioned, which are vital for bone well being, like vitamin[s] C, D, E, K2, [and] B nutritional vitamins, magnesium, collagen, and silica. And the easiest way to make sure that you’re getting sufficient of those is a nutrient-dense, entire meals food plan with loads of animal merchandise, seafood, vegatables and fruits, eggs, dairy merchandise for those who tolerate them, nuts and seeds, and tubers. Consuming a broad number of these meals might be an excellent beginning place for ensuring you’re getting all these different vitamins. Organ meats, throughout the class of animal merchandise, are the best supply of lots of these vitamins that I simply talked about.

After all, we additionally need to deal with our intestine well being due to the intestine–bone axis that we mentioned. Consuming loads of fermentable fibers that nourish and feed our intestine microbiota, [eating] fermented meals [that] include probiotics, ingesting bone broth, and so on., are [all] actually vital steps you possibly can take to enhance your intestine well being. In the event you want extra assist right here, take a look at my web site, ChrisKresser.com, [where] we’ve bought a free eBook on intestine well being that may level you in the proper route.

One other issue is train, which we mentioned. Lifting weights, specifically, is admittedly vital. I like to recommend this for all of my sufferers, males or girls, particularly as they become older. I feel sustaining muscle mass and doing weight-bearing train, whether or not that’s weightlifting or one thing else, are two of crucial issues we will do to make sure that we age nicely and cut back the danger of [age-related] ailments, together with osteopenia and osteoporosis. Managing stress is essential due to the connection between cortisol and bone well being that we talked about. The very fact is, we reside in a really traumatic world, and this can be a problem for many of us. In the event you go to my web site or Google Chris Kresser and stress, you’ll discover a bunch of articles which have some actually sensible recommendations for getting you began [with that].

After which, getting sufficient sleep. That is the elephant within the room within the trendy world. I’ve come to imagine that sleep deprivation might be the primary explanation for plenty of trendy persistent ailments at this level, even in entrance of food plan. You’ll be able to survive for fairly lengthy on a poor food plan. You received’t really feel nicely [and] you received’t carry out optimally, however you possibly can survive. In the event you’re sleeping fewer than 4 hours an evening for an prolonged interval, you’re going to crumble in a short time. I’m involved about how frequent sleep deprivation has turn out to be and the impression that’s having on our well being, not simply with bone loss, however just about each trendy persistent situation. So I actually can’t emphasize sufficient the significance of getting seven to eight hours of sleep [each] evening. I’ve written and spoken loads about this elsewhere. You’ll be able to Google Chris Kresser and sleep and get a number of actually actionable and sensible recommendations on how to try this. However it’s a must to make it a precedence. That’s one thing that it’s a must to do by yourself. It’s important to decide to [it] and it’s a must to commit to creating time for it. When you do, there are plenty of issues you are able to do from a food plan, life-style, and habits perspective to enhance your sleep.

Final however not least is sensible supplementation. It’s not potential to fulfill all of our nutrient [needs] from meals, sadly, however supplementation can assist shut the hole. That is the primary motive that I created the Core Plus bundle from Adapt Naturals. It has quite a few advantages for bone well being. Bio-Avail Multi, which is our important multivitamin, multimineral, and phytonutrient mix, meets or exceeds the [Recommended Dietary Allowance] (RDA) in vitamins that assist bone well being like vitamin C, [vitamin] D, magnesium, and silica. It has a full spectrum [vitamin] K2 mix with MK-4, MK-6, MK-7, [and] MK-9. It incorporates a really low dose of calcium, solely 50 milligrams. So, nowhere close to these greater doses of 500 milligrams to 1000 milligrams that trigger the problems related to calcium supplementation. Bio-Avail Organ is a wealthy supply of B nutritional vitamins like B2, B6, folate, and B12, [which] we now know are vital to bone well being. It’s a mix of 5 organs—liver, coronary heart, kidney, pancreas, and spleen—that are 5 of the ten most nutrient-dense meals that we will eat. It’s additionally an excellent supply of collagen. Bio-Avail E+ offers 300 milligrams of delta- and gamma-tocotrienols. I talked earlier within the present concerning the thrilling advantages of tocotrienols for bone well being. In contrast to tocopherols, that are the extra frequent type of vitamin E that most individuals are supplementing with, tocotrienols should not related to a better threat of most cancers or coronary heart illness over the long run. Bio-Avail Myco incorporates mushrooms which have anti-inflammatory and antioxidant results. As we mentioned, irritation and oxidative stress are major drivers of bone well being. They’re additionally a wealthy supply of beta-glucan, which is a singular soluble fiber with quite a few advantages for intestine well being, and it improves the intestine–bone axis. Research have proven that mushroom extracts from reishi, turkey tail, maitake, and shiitake lower bone resorption and enhance bone formation. Mushrooms are additionally an excellent supply of the important vitamins that assist bone well being. Lastly, Bio-Avail Magazine has 300 milligrams of buffered magnesium chelate, which is a extremely bioavailable type of magnesium. That is vital as a result of a current examine instructed that almost all People are falling 200 to 300 milligrams per day in need of magnesium. So Bio-Avail Magazine can assist shut this hole, and, as we all know, magnesium is essential for bone well being.

With the Core Plus bundle, you additionally get the Core Reset program. That is an app that may enable you to dial in your food plan, bodily exercise, stress administration, and different life-style components. It has recipes, meal plans, procuring lists, guided audio and video motion practices, and stress administration and meditation practices. It has a 28-day Kickstart Program that can assist you get all these things dialed in and just remember to’re doing all of the food plan and life-style issues proper to be able to create that stable basis for good bone well being. And the beauty of the Core Reset app is that it’s supplied at no extra cost if you order the Core Plus bundle. You’ll be able to go to AdaptNaturals.com to study extra and get began.

I hope you loved this present. Osteopenia and osteoporosis are way more preventable than typical drugs would have us imagine. And it’s actually vital to try this as a result of, as I discussed [at] the start of the present, fractures are one of many main causes of age-associated early mortality or untimely demise. It simply makes a lot sense to do every part we will to forestall this as a result of, talking personally, I need to be energetic and proceed to do all of the issues that I get pleasure from nicely into my older years. And sustaining wholesome bones and sufficient muscle mass are the 2 most vital issues to make that potential. So I hope this was useful, and I’ll discuss to you subsequent time.

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