RHR: How you can Naturally Forestall and Deal with Osteopenia and Osteoporosis

On this episode, we focus on:

• The definition of and the distinction between osteopenia and osteoporosis
• Whether or not calcium dietary supplements really 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
• How you can 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 total 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 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. Latest estimates recommend that nearly 50 million Individuals now endure [from] osteopenia or gentle bone loss. In postmenopausal ladies, the numbers are even greater. About 54 p.c of girls in that demographic have osteopenia, and an extra 30 p.c have osteoporosis, which is extra important bone loss. By age 80, that pattern 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 are not any good therapies for osteopenia or osteoporosis in standard medication, and fractures are one of many main causes of untimely dying in seniors. There’s a saying in medication, “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 dying in people who find themselves prone. Making issues worse, there are such a lot of myths and misconceptions about the right way to stop 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 stop bone loss, [but] it might [also] improve the chance of coronary heart illness, kidney stones, and different issues. On this podcast, I’m going to set the file straight on what causes osteopenia and osteoporosis and let you know the right 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 damaging one to damaging 2.5 suggests osteopenia, whereas a rating under damaging 2.5 signifies osteoporosis. Bone mineral density will increase from start and normally peaks throughout early maturity. Girls usually 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 medication, 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 affect of a single nutrient, calcium, moderately than acknowledging different essential elements like total weight loss plan high quality and nutrient standing, hormone steadiness, weight-bearing train, and physique mass.

I’m going to start out by debunking the parable that calcium supplementation is helpful for stopping age-associated bone loss. Then I’ll discuss different elements which are essential 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 concentrate on calcium itself, which has led to high-dose calcium supplementation that’s not solely ineffective however dangerous. You may take a look at my article “Why You Ought to Assume Twice About Taking Calcium Dietary supplements” for extra detailed data. You may Google it, or I’ll hyperlink to it within the present notes. However I wish to summarize a number of the findings.

Do Calcium Dietary supplements Work?

A [2015] evaluation discovered that consuming a excessive quantity of calcium past beneficial dietary tips, usually from supplementation, offered no profit for hip or lumbar vertebral bone mineral density in older adults. A 2007 examine revealed within the American Journal of Medical Vitamin discovered that calcium dietary supplements don’t cut back fracture charges in postmenopausal ladies and should even improve the speed of hip fractures.

Are Calcium Dietary supplements Protected?

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, revealed within the [British Medical Journal](BMJ), discovered that those that used calcium dietary supplements had an almost 140 p.c larger threat of coronary heart assault through the 11-year examine interval, whereas consumption of calcium from meals didn’t improve the chance. A meta-analysis of research involving greater than 12,000 individuals additionally revealed in BMJ discovered that calcium supplementation will increase the chance of coronary heart assault by 31 p.c, stroke by 20 p.c, and dying from all causes by 9 p.c. And eventually, an evaluation involving 12,000 males revealed 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 improve within the threat of dying 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 threat and a rise in kidney stones. A latest Swedish examine reported a 40 p.c greater threat of dying amongst ladies with excessive calcium intakes [of] 1400 milligrams and above, and a 157 p.c greater threat of dying in these ladies [who] had been taking a 500 milligram calcium complement every day. These charges had been in comparison with ladies with reasonable every day calcium intakes between 600 and 1000 milligrams.

Vitamins that Affect Bone Well being

To essentially enhance our bone well being, we now have to look past calcium as an remoted nutrient. It’s essential to grasp that many vitamins affect and regulate calcium metabolism. An important 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 likely one of the most plentiful proteins naturally discovered within the physique and gives energy 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 robust bones into the remainder of the physique. One examine indicated that every 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 every day. Latest analysis has additionally instructed 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 helpful. They dampen irritation and stop oxidative stress, each of that are major drivers of bone loss. Medical 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 price noting that alpha-tocopherol, the commonest type of vitamin E that you simply usually discover in dietary supplements and multivitamins, might have dangerous bone formation results. So, in case you’re going to complement with vitamin E, it must be within the tocotrienol type.

Different Components 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 weight loss plan and vitamin. One is irritation. A number of completely different inflammatory cytokines have been implicated within the improvement of osteoporosis. Sure pro-inflammatory cytokines play essential roles each within the regular bone transforming course of and within the pathogenesis of perimenopausal and late-life osteoporosis. Research have proven that osteoporosis is far 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 categorized as an immunological dysfunction. In truth, they’ve even coined a time period for the affect of irritation on the getting older course of, “inflammaging.” And one of many greatest impacts of irritation is on bone mineral density. So in case you’re scuffling with osteopenia or osteoporosis, you need to examine for irritation and sources of irritation and tackle that to essentially make important 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 might have 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 likely one of 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 likely one of the first predictable signs that may be objectively noticed. However the excellent news is that those that have decreased bone mineral density from beforehand undiagnosed and untreated celiac illness or gluten intolerance can considerably enhance their bone energy just by following a gluten-free weight loss 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 are key contributors to bone loss. Immune cells which are activated by microbes within the intestine can migrate to the bone and instantly regulate bone transforming 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 steadiness 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. It is a double whammy impact, the place the mechanisms I simply described instantly 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 lowering 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 Individuals, or for greater than half of these age 50 or older, making prevention and remedy 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 proper kind and quantity of bodily exercise frequently is simply as essential to sustaining wholesome bones as vitamin, lowering irritation, [and] sustaining our intestine well being. And the most effective kind of train for bone energy, by far, is lifting heavy weights. The stress we placed on our bones throughout weightlifting stimulates the bone transforming course of, and doing weightlifting a number of instances per week has been proven to considerably improve bone mineral density, particularly in postmenopausal ladies.

Sleep is one other essential issue. It’s not solely essential for normal well being and wellness, however it really instantly 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 enhance bone transforming, and features as a potent antioxidant, defending bone cells from oxidative stress and irritation.

Talking of stress, stress ranges can instantly affect 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 might additionally result in related 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 top cortisol might result in decreased bone mineral density. Since cortisol is the first stress hormone, one of the best ways to maintain cortisol ranges in an applicable vary is to apply common stress administration.

And eventually, I’m in all probability preaching to the choir right here, however you will need to do not forget that each cigarette smoking and extra alcohol consumption have been linked to decreased bone mineral density. In case you are smoking or are frequently consuming in extra, stopping these habits as quickly as potential must 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 strategy that you need to use to naturally enhance your bone mineral density. The 1st step can be to get as a lot calcium as you may from [your] weight loss plan moderately than dietary supplements. You actually have to contemplate bioavailability right here, which is the quantity of a given nutrient that we are able to really take in and make the most of. In the event you have a look at the quantity of calcium in spinach on paper, it seems to be fairly good. However we solely take in about 5 p.c of the calcium that we devour 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 just a little above 30 p.c, so roughly six instances greater than it’s in spinach. To get the identical quantity of bioavailable calcium that you simply get in an eight ounce glass of milk, you’d should devour 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 tender and also you’re in a position to devour them, are a fantastic supply of calcium, as nicely. That’s in all probability one of many fundamental methods our ancestors obtained 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 purpose, aren’t 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 essential for bone well being, like vitamin[s] C, D, E, K2, [and] B nutritional vitamins, magnesium, collagen, and silica. And one of the best ways to make sure that you’re getting sufficient of those is a nutrient-dense, complete meals weight loss plan with loads of animal merchandise, seafood, vegetables and fruit, eggs, dairy merchandise in case you tolerate them, nuts and seeds, and tubers. Consuming a broad number of these meals will likely 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.

In fact, we additionally wish to concentrate on 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 may 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 obtained a free eBook on intestine well being that may level you in the proper path.

One other issue is train, which we mentioned. Lifting weights, specifically, is actually essential. I like to recommend this for all of my sufferers, males or ladies, particularly as they grow 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 are able to do to make sure that we age nicely and cut back the chance 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 stay in a really worrying 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 strategies 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 consider that sleep deprivation might be the primary reason behind plenty of trendy power ailments at this level, even in entrance of weight loss plan. You may survive for fairly lengthy on a poor weight loss plan. You gained’t really feel nicely [and] you gained’t carry out optimally, however you may 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 grow to be and the affect 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 so much about this elsewhere. You may Google Chris Kresser and sleep and get numerous actually actionable and sensible tips about how to try this. However you need to make it a precedence. That’s one thing that you need to do by yourself. It’s a must to decide to [it] and you need to commit to creating time for it. When you do, there are plenty of issues you are able to do from a weight loss plan, way of life, and habits perspective to enhance your sleep.

Final however not least is wise supplementation. It’s now not potential to fulfill all of our nutrient [needs] from meals, sadly, however supplementation might help shut the hole. That is the principle purpose 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 comprises 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 are able to eat. It’s additionally an excellent supply of collagen. Bio-Avail E+ gives 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 aren’t related to the next threat of most cancers or coronary heart illness over the long run. Bio-Avail Myco comprises 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 essential as a result of a latest examine instructed that almost all Individuals are falling 200 to 300 milligrams per day in need of magnesium. So Bio-Avail Magazine might help 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 can make it easier to dial in your weight loss plan, bodily exercise, stress administration, and different way of life elements. It has recipes, meal plans, buying 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 weight loss plan and way of life issues proper as a way to create that stable basis for good bone well being. And the wonderful thing about the Core Reset app is that it’s offered at no extra cost if 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 far more preventable than standard medication would have us consider. 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 dying. It simply makes a lot sense to do every thing we are able to to stop 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 satisfactory muscle mass are the 2 most essential issues to make that potential. So I hope this was useful, and I’ll discuss to you subsequent time.

This episode of Revolution Well being Radio is sponsored by Paleovalley and Ava Jane’s Kitchen Colima Salt.

Paleovalley has a really particular provide for our listeners. Head over to Paleovalley.com/Chris and use the code KRESSER15 to get 15% off your order.

Ava Jane’s Kitchen can also be providing our listeners an unique provide. Go to Kressersalt.com to get a free 8oz bag of Colima sea salt along with your buy.