RHR: The best way to 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
• The best 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 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 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 counsel that nearly 50 million Individuals now endure [from] osteopenia or gentle bone loss. In postmenopausal girls, the numbers are even increased. 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 are not any good remedies for osteopenia or osteoporosis in standard medication, and fractures are one of many main causes of untimely demise in seniors. There’s a saying in medication, “break your hip, die of pneumonia.” Which means that, 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 demise in people who find themselves inclined. Making issues worse, there are such a lot of myths and misconceptions about the best way to forestall and deal with bone loss. For instance, you’ve in all probability heard that taking calcium dietary supplements is necessary for sustaining wholesome bones. It seems that supplemental calcium not solely doesn’t forestall bone loss, [but] it could [also] improve the danger 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 best way to forestall 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 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 unfavourable one to unfavourable 2.5 suggests osteopenia, whereas a rating beneath unfavourable 2.5 signifies osteoporosis. Bone mineral density will increase from delivery and normally peaks throughout early maturity. Girls usually attain 95 p.c of their most bone density by age 17, and males attain that stage 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 medication, scientists acknowledge that each genetics and life-style 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, somewhat than acknowledging different essential elements like total food regimen 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 useful for stopping age-associated bone loss. Then I’ll speak about different elements which might be necessary for sustaining bone well being and even reversing osteopenia and osteoporosis as soon as these processes have begun. Calcium metabolism is undoubtedly vital. 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’ll be able to take a look at my article “Why You Ought to Suppose 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 few of the findings.

Do Calcium Dietary supplements Work?

A [2015] evaluation discovered that consuming a excessive quantity of calcium past really useful dietary pointers, usually 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 Vitamin discovered that calcium dietary supplements don’t cut 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, customary 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 a virtually 140 p.c better threat of coronary heart assault through 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 folks additionally revealed 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 revealed in JAMA Inner 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 p.c improve 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 increased threat of demise amongst girls with excessive calcium intakes [of] 1400 milligrams and above, and a 157 p.c increased 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 average each day calcium intakes between 600 and 1000 milligrams.

Vitamins that Affect Bone Well being

To essentially enhance our bone well being, we’ve got to look past calcium as an remoted nutrient. It’s necessary to know 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 among the most plentiful proteins naturally discovered within the physique and supplies 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 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 each day silica consumption improved bone mineral density of individuals, with a bunch who consumed 40 milligrams recording a bone mineral density that was 10 p.c increased than individuals who consumed 14 milligrams of silica each day. Current analysis has additionally prompt 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 lately found type of vitamin E, are particularly useful. 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 improve bone turnover fee. 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, could have dangerous bone formation results. So, should you’re going to complement with vitamin E, it ought to be within the tocotrienol type.

Different Components that Have an effect on Bone Well being

Vitamins are vital for bone well being, and I’d argue in all probability a very powerful issue that stops bone loss and may reverse it as soon as it’s began. However there are different concerns past food regimen and vitamin. One is irritation. A number of totally different inflammatory cytokines have been implicated within the growth of osteoporosis. Sure pro-inflammatory cytokines play vital 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 way more frequent in folks with continual 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 ought to be categorized as an immunological dysfunction. In reality, they’ve even coined a time period for the impression of irritation on the growing old course of, “inflammaging.” And one of many largest impacts of irritation is on bone mineral density. So should you’re combating osteopenia or osteoporosis, it’s important to verify for irritation and sources of irritation and deal with that to essentially 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 largest causes for that is that consuming gluten when you will have 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 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 food regimen.

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 might be key contributors to bone loss. Immune cells which might be activated by microbes within the intestine can migrate to the bone and straight regulate bone transforming through 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 suggestions the traditional steadiness of bone resorption data, leading to increased ranges of bone breakdown and decrease bone density. Disruption of the intestine microbiota can considerably cut back absorption of the vitamins which might be vital 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 significant 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 necessary 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 kind and quantity of bodily exercise frequently is simply as necessary to sustaining wholesome bones as vitamin, decreasing irritation, [and] sustaining our intestine well being. And one of the best 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 just a few instances every week has been proven to considerably improve bone mineral density, particularly in postmenopausal girls.

Sleep is one other necessary issue. It’s not solely necessary for basic well being and wellness, however it really straight impacts bone density by 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 capabilities 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 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 could trigger a lower in bone mass. A number of research counsel that prime cortisol could result in decreased bone mineral density. Since cortisol is the first stress hormone, one of the simplest ways 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 you will need to keep in mind that each cigarette smoking and extra alcohol consumption have been linked to decreased bone mineral density. In case you are smoking or are recurrently consuming in extra, stopping these habits as quickly as doable ought 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 should use to naturally enhance your bone mineral density. The 1st step can be to get as a lot calcium as you possibly can from [your] food regimen somewhat than dietary supplements. You actually have to think about bioavailability right here, which is the quantity of a given nutrient that we are able to really soak up and make the most of. Should 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 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 increased 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 in relation 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 loads 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 an awesome supply of calcium, as properly. That’s in all probability one of many fundamental 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 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 might be necessary for bone well being, like vitamin[s] C, D, E, K2, [and] B nutritional vitamins, magnesium, collagen, and silica. And one of the simplest ways to make sure that you’re getting sufficient of those is a nutrient-dense, complete meals food regimen with loads of animal merchandise, seafood, fruit and veggies, eggs, dairy merchandise should you tolerate them, nuts and seeds, and tubers. Consuming a broad number of these meals shall be a superb beginning place for ensuring you’re getting all these different vitamins. Organ meats, inside the class of animal merchandise, are the best supply of a lot of these vitamins that I simply talked about.

In fact, we additionally need 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 many others., are [all] actually necessary steps you possibly can take to enhance your intestine well being. Should you want extra help right here, take a look at my web site, ChrisKresser.com, [where] we’ve received 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, particularly, is de facto necessary. 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 a very powerful issues we are able to do to make sure that we age properly and cut back the danger of [age-related] ailments, together with osteopenia and osteoporosis. Managing stress is vital due to the connection between cortisol and bone well being that we talked about. The actual fact is, we reside in a really worrying world, and it is a problem for many of us. Should you go to my web site or Google Chris Kresser and stress, you’ll discover a bunch of articles which have some actually sensible solutions for getting you began [with that].

After which, getting sufficient sleep. That is the elephant within the room within the fashionable world. I’ve come to imagine that sleep deprivation might be the primary explanation for loads of fashionable continual ailments at this level, even in entrance of food regimen. You’ll be able to survive for fairly lengthy on a poor food regimen. You received’t really feel properly [and] you received’t carry out optimally, however you possibly can survive. Should 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 change into and the impression that’s having on our well being, not simply with bone loss, however just about each fashionable continual situation. So I actually can’t emphasize sufficient the significance of getting seven to eight hours of sleep [each] night time. I’ve written and spoken so much about this elsewhere. You’ll be able to Google Chris Kresser and sleep and get a lot of actually actionable and sensible recommendations on how to do this. However it’s important to make it a precedence. That’s one thing that it’s important to do by yourself. It’s important to decide to [it] and it’s important to commit to creating time for it. When you do, there are loads of issues you are able to do from a food regimen, life-style, and conduct perspective to enhance your sleep.

Final however not least is wise supplementation. It’s now not doable to satisfy all of our nutrient [needs] from meals, sadly, however supplementation may help shut the hole. That is the primary 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 help 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 increased 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 necessary 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 a superb supply of collagen. Bio-Avail E+ supplies 300 milligrams of delta- and gamma-tocotrienols. I talked earlier within the present in regards to 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 a better 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 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 a superb supply of the important vitamins that help bone well being. Lastly, Bio-Avail Magazine has 300 milligrams of buffered magnesium chelate, which is a extremely bioavailable type of magnesium. That is necessary as a result of a current examine prompt that the majority Individuals are falling 200 to 300 milligrams per day wanting magnesium. So Bio-Avail Magazine may help shut this hole, and, as we all know, magnesium is vital for bone well being.

With the Core Plus bundle, you additionally get the Core Reset program. That is an app that may enable you dial in your food regimen, bodily exercise, stress administration, and different life-style elements. It has recipes, meal plans, purchasing 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 be sure you’re doing all of the food regimen and life-style issues proper so as to create that strong basis for good bone well being. And the beauty of the Core Reset app is that it’s supplied at no extra cost once you order the Core Plus bundle. You’ll be able to go to AdaptNaturals.com to be taught extra and get began.

I hope you loved this present. Osteopenia and osteoporosis are way more preventable than standard medication would have us imagine. And it’s actually necessary to do 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 little thing we are able to to stop this as a result of, talking personally, I need to be lively and proceed to do all of the issues that I take pleasure in properly into my older years. And sustaining wholesome bones and ample muscle mass are the 2 most necessary issues to make that doable. 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 supply 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 be providing our listeners an unique supply. Go to Kressersalt.com to get a free 8oz bag of Colima sea salt along with your buy.