RHR: How you can 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 issues for bone well being, together with irritation, gluten intolerance, the intestine microbiota, weight-bearing train, stress, smoking, and extreme ingesting
  • How you can stop 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 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 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 nearly 50 million Individuals now endure [from] osteopenia or gentle bone loss. In postmenopausal girls, the numbers are even larger. About 54 % of girls in that demographic have osteopenia, and an extra 30 % have osteoporosis, which is extra important 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 standard 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.” Because of this, 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 inclined. 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 most likely heard that taking calcium dietary supplements is necessary for sustaining wholesome bones. It seems that supplemental calcium not solely doesn’t stop bone loss, [but] it could [also] enhance the chance 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 best way to stop 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 under 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 damaging one to damaging 2.5 suggests osteopenia, whereas a rating under damaging 2.5 signifies osteoporosis. Bone mineral density will increase from beginning and often peaks throughout early maturity. Ladies usually 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 a long time in later life. In mainstream drugs, 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 influence of a single nutrient, calcium, moderately than acknowledging different essential elements like general weight loss program high quality and nutrient standing, hormone stability, weight-bearing train, and physique mass.

I’m going to start out by debunking the parable that calcium supplementation is useful for stopping age-associated bone loss. Then I’ll discuss 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 important. 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 Suppose Twice About Taking Calcium Dietary supplements” for extra detailed info. You’ll be able to Google it, or I’ll hyperlink to it within the present notes. However I wish to summarize among the findings.

Do Calcium Dietary supplements Work?

A [2015] evaluation discovered that consuming a excessive quantity of calcium past really helpful dietary pointers, 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 Scientific Vitamin discovered that calcium dietary supplements don’t cut back fracture charges in postmenopausal girls and will even enhance 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 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 threat of coronary heart assault in the course of the 11-year examine interval, whereas consumption of calcium from meals didn’t enhance 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 %, stroke by 20 %, and demise from all causes by 9 %. And eventually, 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 % enhance within the threat of demise from heart problems.

However there are different dangers, too. Each 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 % larger threat of demise amongst girls with excessive calcium intakes [of] 1400 milligrams and above, and a 157 % larger threat of demise in these girls [who] have been taking a 500 milligram calcium complement day by day. These charges have been in comparison with girls with average day by day calcium intakes between 600 and 1000 milligrams.

Vitamins that Affect Bone Well being

To essentially enhance our bone well being, now we have to look past calcium as an remoted nutrient. It’s necessary 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 likely one of the most ample proteins naturally discovered within the physique and offers 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 day by day silica consumption improved bone mineral density of contributors, with a gaggle who consumed 40 milligrams recording a bone mineral density that was 10 % larger than contributors who consumed 14 milligrams of silica day by day. Current analysis has additionally steered 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 not too long ago 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 enhance bone turnover fee. 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 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 Elements that Have an effect on Bone Well being

Vitamins are important for bone well being, and I might argue most likely an important issue that forestalls bone loss and might reverse it as soon as it’s began. However there are different issues past weight loss program and diet. 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 transforming course of and within the pathogenesis of perimenopausal and late-life osteoporosis. Research have proven that osteoporosis is way 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 categorised as an immunological dysfunction. In reality, they’ve even coined a time period for the influence of irritation on the getting old course of, “inflammaging.” And one of many largest impacts of irritation is on bone mineral density. So in case you’re scuffling with osteopenia or osteoporosis, it’s a must to examine for irritation and sources of irritation and handle that to actually 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 crucial for stopping osteopenia and osteoporosis. One of many largest causes for that is that consuming gluten when you have got 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 diminished 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 program.

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 issues, 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 immediately 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 conventional stability of bone resorption info, leading to larger ranges of bone breakdown and decrease bone density. Disruption of the intestine microbiota can considerably cut back absorption of the vitamins which might be important for bone well being. This can be a double whammy impact, the place the mechanisms I simply described immediately 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 embody 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 therapy an necessary 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 most likely heard of, is weight-bearing train. Doing the suitable sort and quantity of bodily exercise regularly is simply as necessary to sustaining wholesome bones as diet, lowering irritation, [and] sustaining our intestine well being. And the perfect sort 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 couple of occasions every week has been proven to considerably enhance bone mineral density, particularly in postmenopausal girls.

Sleep is one other necessary issue. It’s not solely necessary for normal well being and wellness, but it surely truly immediately impacts bone density via 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 transforming, and features as a potent antioxidant, defending bone cells from oxidative stress and irritation.

Talking of stress, stress ranges can immediately influence your bone well being. It’s well-known that the long-term use of corticosteroid medicines, which suppress cortisol ranges, trigger bone loss and might result in osteoporosis. However excessive cortisol from stress may 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 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 acceptable vary is to follow common stress administration.

And eventually, I’m most likely 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 diminished bone mineral density. In case you are smoking or are usually ingesting in extra, stopping these habits as quickly as potential 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 1st step can be to get as a lot calcium as you possibly can from [your] weight loss program moderately than dietary supplements. You actually have to think about bioavailability right here, which is the quantity of a given nutrient that we will truly soak up and make the most of. Should you take a look at the quantity of calcium in spinach on paper, it seems fairly good. However we solely soak up about 5 % 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 %, so roughly six occasions larger 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 devour eight cups of spinach. That’s an enormous distinction, and it’s actually one thing you want to pay attention to in the case of 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 a variety of oxalic acid. Canned, bone-in fish like sardines or salmon, the place the bones are smooth and also you’re capable of devour them, are an ideal supply of calcium, as nicely. That’s most likely one of many most important 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 comprise oxalic acid and, for that cause, are usually 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 might be necessary 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 loss program 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 can be a great beginning place for ensuring you’re getting all these different vitamins. Organ meats, inside the class of animal merchandise, are the best supply of lots of these vitamins that I simply talked about.

After all, we additionally wish 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] comprise probiotics, ingesting bone broth, and so forth., 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 suitable route.

One other issue is train, which we mentioned. Lifting weights, particularly, is admittedly necessary. I like to recommend this for all of my sufferers, males or girls, 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 an important issues we will 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 important due to the connection between cortisol and bone well being that we talked about. The actual fact is, we reside in a really irritating world, and this can be 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].

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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 a variety of fashionable power ailments at this level, even in entrance of weight loss program. You’ll be able to survive for fairly lengthy on a poor weight loss program. You received’t really feel nicely [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 grow to be and the influence that’s having on our well being, not simply with bone loss, however just about each fashionable power 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 rather a lot 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 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 a must to decide to [it] and it’s a must to commit to creating time for it. When you do, there are a variety of issues you are able to do from a weight loss program, life-style, and conduct perspective to enhance your sleep.

Final however not least is wise supplementation. It’s not potential to satisfy all of our nutrient [needs] from meals, sadly, however supplementation might 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 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 accommodates a really low dose of calcium, solely 50 milligrams. So, nowhere close to these larger 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 will eat. It’s additionally a great supply of collagen. Bio-Avail E+ offers 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. In contrast to tocopherols, that are the extra frequent type of vitamin E that most individuals are supplementing with, tocotrienols are usually not related to the next threat of most cancers or coronary heart illness over the long run. Bio-Avail Myco accommodates 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 a great 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 latest examine steered that almost all Individuals are falling 200 to 300 milligrams per day wanting magnesium. So Bio-Avail Magazine might 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 show you how to dial in your weight loss program, 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 weight loss program and life-style issues proper so as to create that stable basis for good bone well being. And the beauty of the Core Reset app is that it’s offered 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 standard drugs would have us imagine. And it’s actually necessary 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 all the things we will to forestall this as a result of, talking personally, I wish to be lively 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 necessary issues to make that potential. So I hope this was useful, and I’ll speak to you subsequent time.

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