RHR: The right way to Naturally Stop 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 consuming
  • The right way to forestall osteopenia and osteoporosis and enhance bone mineral density naturally

Present notes:

  • Why You Ought to Suppose Twice About Taking Calcium Dietary supplements” 
  • Calcium consumption and bone mineral density: systematic evaluation and meta-analysis
  • Calcium consumption and hip fracture danger 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 danger and general cardiovascular mortality within the Heidelberg cohort of the European Potential Investigation into Most cancers and Diet examine
  • Impact of calcium dietary supplements on danger 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: neighborhood based mostly potential longitudinal cohort examine
  • B-Nutritional vitamins and Bone Well being–A Overview 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 counsel that just about 50 million Individuals now endure [from] osteopenia or gentle bone loss. In postmenopausal girls, the numbers are even greater. About 54 % of girls in that demographic have osteopenia, and an extra 30 % have osteoporosis, which is extra vital bone loss. By age 80, that pattern predictably shifts in favor of osteoporosis, with 27 % of girls with osteopenia and 70 % 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 loss of life in seniors. There’s a saying in drugs, “break your hip, die of pneumonia.” Because of this, within the aged, a fracture can usually result in extended time in a hospital mattress, the place fluid can pool within the lungs, trigger pneumonia, after which trigger loss of life in people who find themselves vulnerable. Making issues worse, there are such a lot of myths and misconceptions about the right way to forestall and deal with bone loss. For instance, you’ve in all probability heard that taking calcium dietary supplements is essential for sustaining wholesome bones. It seems that supplemental calcium not solely doesn’t forestall bone loss, [but] it might [also] improve 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 inform you the right way to forestall bone loss naturally with out medicine. 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 beneath regular reference values, but not low sufficient to satisfy 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 detrimental one to detrimental 2.5 suggests osteopenia, whereas a rating beneath detrimental 2.5 signifies osteoporosis. Bone mineral density will increase from beginning and normally peaks throughout early maturity. Girls sometimes attain 95 % 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 many years in later life. In mainstream drugs, scientists acknowledge that each genetics and way of life elements play a task 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, moderately than acknowledging different essential elements like general weight-reduction plan high quality and nutrient standing, hormone steadiness, weight-bearing train, and physique mass.

I’m going to begin by debunking the parable that calcium supplementation is helpful for stopping age-associated bone loss. Then I’ll discuss different elements which can be essential for sustaining bone well being and even reversing osteopenia and osteoporosis as soon as these processes have begun. Calcium metabolism is undoubtedly important. However there’s been an excessive amount of give attention to calcium itself, which has led to high-dose calcium supplementation that’s not solely ineffective however dangerous. You may try my article “Why You Ought to Suppose Twice About Taking Calcium Dietary supplements” for extra detailed info. You may Google it, or I’ll hyperlink to it within the present notes. However I wish to summarize a few 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 revealed within the American Journal of Scientific Diet discovered that calcium dietary supplements don’t scale back fracture charges in postmenopausal girls and should even improve the speed of hip fractures.

Are Calcium Dietary supplements Secure?

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

However there are different dangers, too. Day by day supplementation of calcium at 1000 milligrams, which is a typical dose, is related to elevated prostate most cancers danger and a rise in kidney stones. A latest Swedish examine reported a 40 % greater danger of loss of life amongst girls with excessive calcium intakes [of] 1400 milligrams and above, and a 157 % greater danger of loss of life in these girls [who] had been taking a 500 milligram calcium complement day by day. These charges had been in comparison with girls with average day by 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 essential 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 enamel and stays out of soppy 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 ample hint mineral within the physique after iron and zinc. It assists calcium and magnesium metabolism. Collagen is among the most ample 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 forestall bone breakdown by inhibiting osteoclasts, our bone-resorbing cells, which attempt to break down bone tissue and launch minerals required for robust bones into the remainder of the physique. One examine indicated that day by day silica consumption improved bone mineral density of contributors, with a bunch who consumed 40 milligrams recording a bone mineral density that was 10 % greater than contributors who consumed 14 milligrams of silica day by day. Current analysis has additionally advised a task 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 just lately found type of vitamin E, are particularly useful. They dampen irritation and stop oxidative stress, each of that are main drivers of bone loss. Scientific trials have proven that tocotrienols lower bone resorption and improve bone turnover price. Tocotrienols additionally enhance osteoblast numbers, bone formation, mineral deposition, and bone microarchitecture. It’s value noting that alpha-tocopherol, the commonest 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 must be within the tocotrienol kind.

Different Elements that Have an effect on Bone Well being

Vitamins are important for bone well being, and I’d 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 weight-reduction plan and vitamin. One is irritation. A number of completely different inflammatory cytokines have been implicated within the growth of osteoporosis. Sure pro-inflammatory cytokines play important 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 rather more frequent in individuals with power 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 must be labeled as an immunological dysfunction. In actual fact, they’ve even coined a time period for the impression of irritation on the ageing 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 important to examine for irritation and sources of irritation and handle 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 important for stopping osteopenia and osteoporosis. One of many greatest causes for that is that consuming gluten when you’ve an intolerance to it triggers irritation. For individuals 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 weight-reduction 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 issues are sometimes seen in individuals with gastrointestinal problems, as I simply talked about. Intestine and systemic irritation are additionally related to elevated manufacturing of cytokines which can be key contributors to bone loss. Immune cells which can be activated by microbes within the intestine can migrate to the bone and immediately 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 conventional steadiness of bone resorption info, leading to greater ranges of bone breakdown and decrease bone density. Disruption of the intestine microbiota can considerably scale back absorption of the vitamins which can be important for bone well being. This can be a double whammy impact, the place the mechanisms I simply described immediately scale 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 significant public well being risk for an estimated 44 million Individuals, or for greater than half of these age 50 or older, making prevention and therapy an essential subject for individuals of all ages. Be taught how one can take a pure strategy 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 suitable kind and quantity of bodily exercise frequently is simply as essential to sustaining wholesome bones as vitamin, decreasing irritation, [and] sustaining our intestine well being. And one of the best kind 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 a number of occasions per week has been proven to considerably improve bone mineral density, particularly in postmenopausal girls.

Sleep is one other essential issue. It’s not solely essential for normal well being and wellness, nevertheless it truly immediately impacts bone density by way 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 enhance bone reworking, and features as a potent antioxidant, defending bone cells from oxidative stress and irritation.

Talking of stress, stress ranges can immediately impression your bone well being. It’s well-known that the long-term use of corticosteroid medicines, which suppress cortisol ranges, trigger bone loss and may result in osteoporosis. However excessive cortisol from stress might additionally result in related results on bone density. Cortisol not directly acts on bone by blocking calcium absorption, which decreases bone cell progress, and even a brief bout of elevated cortisol might trigger a lower in bone mass. A number of research counsel that top 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 at last, I’m in all probability preaching to the choir right here, however you will need to keep in mind that each cigarette smoking and extra alcohol consumption have been linked to lowered bone mineral density. In case you are smoking or are often consuming in extra, stopping these habits as quickly as attainable must be the primary precedence for holding your bones wholesome.

Stopping and Treating Osteopenia and Osteoporosis Naturally

Okay, so let’s put all of this collectively into an strategy that you need to use to naturally enhance your bone mineral density. The first step could be to get as a lot calcium as you possibly can from [your] weight-reduction plan moderately than dietary supplements. You actually have to contemplate bioavailability right here, which is the quantity of a given nutrient that we will truly take up and make the most of. If you happen to take a look at the quantity of calcium in spinach on paper, it seems to be fairly good. However we solely take up about 5 % of the calcium that we eat in spinach due to the presence of a compound known as oxalic acid that inhibits calcium absorption. Conversely, with dairy merchandise, the bioavailability of calcium is a little bit above 30 %, 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 must eat eight cups of spinach. That’s an enormous distinction, and it’s actually one thing you want to concentrate on with regards 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 quite a lot of oxalic acid. Canned, bone-in fish like sardines or salmon, the place the bones are tender and also you’re capable of eat them, are an important supply of calcium, as nicely. That’s in all probability one of many essential methods our ancestors received 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 cause, usually are 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 can be essential 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, complete meals weight-reduction plan with loads of animal merchandise, seafood, vegetables and fruit, eggs, dairy merchandise for those who tolerate them, nuts and seeds, and tubers. Consuming a broad number of these meals will probably be an excellent beginning place for ensuring you’re getting all these different vitamins. Organ meats, throughout the class of animal merchandise, are the very best supply of lots of these vitamins that I simply talked about.

After all, we additionally wish to give attention to 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, consuming bone broth, and so forth., are [all] actually essential steps you possibly can take to enhance your intestine well being. If you happen to want extra assist right here, try my web site, ChrisKresser.com, [where] we’ve received a free eBook on intestine well being that may level you in the suitable route.

One other issue is train, which we mentioned. Lifting weights, particularly, is de facto essential. I like to recommend this for all of my sufferers, males or girls, particularly as they become old. I believe 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 scale back the danger of [age-related] illnesses, together with osteopenia and osteoporosis. Managing stress is important due to the connection between cortisol and bone well being that we talked about. The actual fact is, we stay in a really aggravating world, and it is a problem for many of us. If you happen to 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].

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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 reason for quite a lot of trendy power illnesses at this level, even in entrance of weight-reduction plan. You may survive for fairly lengthy on a poor weight-reduction plan. You gained’t really feel nicely [and] you gained’t carry out optimally, however you possibly can survive. If you happen to’re sleeping fewer than 4 hours an evening for an prolonged interval, you’re going to disintegrate in a short time. I’m involved about how frequent sleep deprivation has develop into and the impression that’s having on our well being, not simply with bone loss, however just about each trendy power 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 quite a bit about this elsewhere. You may Google Chris Kresser and sleep and get plenty of actually actionable and sensible recommendations on how to try this. However it’s important to make it a precedence. That’s one thing that it’s important to do by yourself. It’s a must to decide to [it] and it’s important to commit to creating time for it. When you do, there are quite a lot of issues you are able to do from a weight-reduction plan, way of life, and conduct perspective to enhance your sleep.

Final however not least is wise supplementation. It’s not attainable to satisfy all of our nutrient [needs] from meals, sadly, however supplementation will help shut the hole. That is the principle cause 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 essential 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. Not like tocopherols, that are the extra frequent type of vitamin E that most individuals are supplementing with, tocotrienols usually are not related to a better danger 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 main drivers of bone well being. They’re additionally a wealthy supply of beta-glucan, which is a novel 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 essential as a result of a latest examine advised that almost all Individuals are falling 200 to 300 milligrams per day in need of magnesium. So Bio-Avail Magazine will help shut this hole, and, as we all know, magnesium is important for bone well being.

With the Core Plus bundle, you additionally get the Core Reset program. That is an app that can assist you dial in your weight-reduction plan, bodily exercise, stress administration, and different way of life elements. 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 items dialed in and just be sure you’re doing all of the weight-reduction plan and way of life issues proper so to create that strong basis for good bone well being. And the wonderful thing about the Core Reset app is that it’s supplied at no extra cost while you order the Core Plus bundle. You may go to AdaptNaturals.com to be taught extra and get began.

I hope you loved this present. Osteopenia and osteoporosis are rather more preventable than typical drugs would have us imagine. And it’s actually essential 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 loss of life. It simply makes a lot sense to do every part we will to forestall this as a result of, talking personally, I wish to be energetic and proceed to do all of the issues that I take pleasure in nicely into my older years. And sustaining wholesome bones and ample muscle mass are the 2 most essential issues to make that attainable. So I hope this was useful, and I’ll discuss to you subsequent time.

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