Bone Health 101: Avoid, Improve, and Reverse Osteoporosis
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In this episode of the Foundational Health Podcast, Dr. Kevin Schultz dives into the world of osteoporosis, a condition affecting millions of people, especially women over the age of 50. Learn about the silent nature of this disease, its causes, and the significant impact it can have on your life. Dr. Schultz discusses the critical role of lifestyle in preventing, improving, and even reversing osteoporosis.
Discover actionable tips on nutrition, exercise, and supplements that can help you or your loved ones maintain strong and healthy bones. Whether you're at risk, already diagnosed, or simply proactive about your health, this episode is packed with valuable insights to guide you on your journey to better bone health.
Understanding Osteoporosis: A Silent Threat to Bone Health
Osteoporosis is a serious condition that affects millions, with one in two women and one in four men over the age of 50 experiencing a bone fracture related to it. These fractures, often caused by slips and falls, can lead to life-altering complications such as limited mobility, loss of independence, and even depression. This condition doesn’t just affect the elderly—it has a ripple effect on families. If you’re not personally at risk, consider the 50% chance your mother or grandmother might face a fracture, or the 25% chance it could happen to your father or grandfather. These statistics highlight the urgency of understanding osteoporosis and taking action to prevent it.
What is Osteoporosis?
Osteoporosis literally means “porous bone.” The condition occurs when bones lose density and strength, increasing the risk of fractures. This happens for two main reasons:
Lack of Bone Production: This stems from insufficient building blocks in the body, which we’ll cover later in this episode.
Loss of Bone: The top causes of bone loss are hormonal imbalances (particularly estrogen during menopause) and certain prescription medications.
Osteopenia: A Warning Sign
Before osteoporosis develops, some people are diagnosed with osteopenia, which indicates reduced bone density. While it’s not as severe, it’s a clear warning to take action. Osteopenia is easily reversible with the right lifestyle changes, making early detection critical.
Whether you’re managing osteoporosis, addressing osteopenia, or aiming to prevent both, the strategies discussed in this podcast will apply to everyone—at any stage of life and for both men and women.
The Hidden Dangers of Osteoporosis
Osteoporosis is often called a "silent disease" because it develops gradually over many years, typically without noticeable symptoms. Like heart disease or certain cancers, it’s not something you feel happening but rather something that builds within the body, often due to lifestyle factors. By the time symptoms appear, the disease has usually progressed to a point where significant damage has occurred.
One early sign can be loss of height, often dismissed as a normal part of aging. However, this is frequently linked to osteoporosis and occurs due to microfractures in the vertebrae, leading to a hunched posture known as a dowager’s hump. The most serious and visible outcomes, however, are fractures—most commonly in the hips, wrists, and spine. Hip fractures, in particular, are life-threatening; for individuals over 65, the one-year mortality rate following a hip fracture is 20%. While osteoporosis itself isn't fatal, the complications from fractures can be devastating.
Causes and Risk Factors for Osteoporosis
Understanding what contributes to osteoporosis is key to prevention and management. Below are the primary causes and risk factors, with insights on how they can be addressed:
1. Inactivity
Bones, like muscles, require resistance and movement to stay strong.
Sedentary lifestyles—whether from sitting at a desk, driving, or general inactivity—lead to weaker bones.
Solution: Incorporate weight-bearing and resistance exercises to stimulate bone growth.
2. Hormonal Changes
Women: Low estrogen during menopause is the leading cause of bone loss.
Men: Decreasing testosterone levels, often linked to poor diet and inactivity, contribute to osteoporosis.
Solution: Adopt a whole-food diet and stay active to naturally support hormone levels.
3. Medications
Certain medications accelerate bone loss, including:
Acid reflux drugs: These interfere with nutrient absorption by reducing stomach acid.
Antidepressants: Linked to significant reductions in bone density.
Steroids (e.g., prednisone): Prolonged use dramatically increases bone loss.
Cancer treatments and birth control drugs, especially when used at a young age.
4. Vitamin D3 Deficiency
Vitamin D3 is essential for calcium absorption and bone health.
Solution: Test your D3 levels and aim for a range of 60–90 ng/mL. Increase sunlight exposure or supplement with D3 + K2 for optimal absorption.
5. Nutrient Deficiencies
Key nutrients for bone health: calcium, magnesium, phosphorus, Vitamin D3, and Vitamin K2.
Solution: Focus on a nutrient-rich diet or supplements that combine these elements for better calcium utilization.
6. Dietary Factors
Sweetened Beverages: High sugar content increases inflammation and calcium loss.
Soft Drinks: High phosphorus levels deplete calcium from bones.
Grain-Fed Red Meat: Inflammatory properties worsen bone health, especially when processed.
Solution: Eliminate sugary drinks, minimize processed meats, and opt for grass-fed options when consuming red meat.
7. Aging
While aging is a natural factor, lifestyle choices over time play the largest role.
Poor habits like inactivity, nutrient deficiencies, and chronic inflammation accumulate, worsening bone health with age.
Solution: Proactively adopt healthier habits at any age to counteract the effects of time.
The leading cause of osteoporosis, according to research, is lifestyle. By addressing modifiable factors like diet, exercise, and supplementation, you can significantly reduce your risk and even improve bone health.
Diagnosis and Traditional Treatments for Osteoporosis
Diagnosing osteoporosis requires a combination of medical assessments, and treatment often involves weighing lifestyle changes against traditional medication options.
Diagnosis
The primary method for diagnosing osteoporosis is the DEXA scan (Dual-Energy X-ray Absorptiometry), which measures bone mineral density (BMD) in areas such as the hips, spine, forearms, and heels. This scan provides a clear score that helps determine the severity of the condition.
In cases where a DEXA scan shows signs of osteoporosis, further testing may be necessary to uncover underlying causes. Blood and urine tests can reveal autoimmune disorders or nutrient deficiencies, such as low levels of calcium, magnesium, phosphorus, Vitamin D3, or Vitamin K2. Addressing these deficiencies is critical to tackling the root causes of bone loss.
Traditional Treatments
Conventional treatment often includes a mix of medications and lifestyle recommendations.
Lifestyle Changes:
Physicians increasingly emphasize the role of lifestyle in managing osteoporosis. Resistance training, increased physical activity, and improved nutrition—especially calcium and Vitamin D3 intake—are key components of any comprehensive treatment plan.Medications:
Drugs are commonly prescribed to slow bone loss or increase bone density. However, many of these medications come with significant side effects, including calcium depletion, bone and joint pain, and, in rare cases, spontaneous fractures due to a weakening of certain bones. Some medications even carry black box warnings for severe risks like femur or jaw hollowing.
Making an Informed Decision
Choosing the right treatment path involves careful consideration of your unique circumstances.
While medications may be necessary for severe osteoporosis, they should not replace a commitment to lifestyle improvements, which are vital for long-term bone health. It's essential to weigh the pros and cons of medication, consult with your doctor, and do your own research to make an informed choice.
Above all, avoid making decisions based on fear. Take time to understand the science behind the treatments and choose the approach that aligns best with your health goals and personal values.
Key Strategies to Improve Osteoporosis
So let's get into the exciting part—what you can do naturally to prevent, improve, and even reverse osteoporosis. While dramatic improvements are unlikely within six to twelve weeks for severe osteoporosis, people with osteopenia or mild osteoporosis can often see improvements and even reversal in that time frame with lifestyle changes. You can stop osteoporosis in its tracks, even if reversal isn’t entirely possible.
1. Exercise and Movement
Smart Progression: For beginners, start slowly—avoid intense activities like running or high-impact movements if you're new to exercise. It’s crucial to adapt your exercise routine based on personal health.
Resistance Training: Incorporate resistance exercises (e.g., squats, pushups, deadlifts) using bands, body weight, or dumbbells to increase bone mass. The LIFTMOR program from Australia has proven benefits for osteoporosis.
Jumping and Plyometrics: Exercises like jumping jacks, jump rope, and side-to-side jumping provide critical bone-stimulating benefits. Even rebounders (mini trampolines) can help enhance bone and muscle health.
Group Classes and Trainers: If you're new to exercising, consider joining a class or hiring a personal trainer. Many senior centers offer osteoporosis-focused resistance training classes, which are highly beneficial.
2. Nutrition and Supplements
Gut Health First: Address any gut issues, as poor digestion can prevent nutrient absorption, undermining bone health. Consider starting with a gut health protocol.
Calcium, Magnesium, Phosphorus, D3, and K2: These nutrients are vital for bone health. Taking supplements like Bone Health Plus Magnesium and D3 + K2 can support your bone-building efforts.
Protein: Since 50% of bone structure is protein, ensure you get adequate, high-quality protein. Aim for 1 to 1.25 grams of protein per pound of ideal body weight daily.
Bone-Boosting Foods:
Leafy Greens: Broccoli, kale, and spinach for calcium and vitamin K.
High-Magnesium Foods: Wild-caught salmon, avocados, bananas.
Alkaline & Anti-inflammatory Foods: A wide range of fruits, vegetables, and healthy fats.
Dairy and Its Connection to Bone Health
Often when discussing bone health, the topic of dairy consumption is brought to the forefront. It’s important to note that dairy alone will not promote healthier bones—especially not the low quality dairy that we’re used to consuming. When shopping for dairy products, there are 4 key factors you want to look for:
Organic
Grass-fed
Full-fat
Plain
Dairy products with these qualities will be significantly more nutrient-dense to promote bone health. Products such as kefir, parmigiano reggiano, and kerrygold cheese are all excellent dairy options.
3. Additional Recommendations
Vibration Platforms: These can help stimulate bone growth when used with exercises like squats or dumbbell workouts.
Stay Consistent: Even small lifestyle changes, if maintained consistently over time, can lead to significant improvements in bone health.
By focusing on a combination of smart exercise, balanced nutrition, and quality supplements, it’s possible to slow or even reverse osteoporosis, particularly in its early stages.
Osteoporosis and Bone Health Key Takeaways
As we wrap up, remember that success comes from simple habits practiced daily over time. It’s not about seeing instant results. Don't focus on how you’ll feel in a week or why your osteoporosis scan hasn't improved in a month. You’re looking at the long-term picture here.
Consistency is Key: Success comes from small habits performed consistently. Start slow, but stick with it.
Research Medications: Do your own research on medications. Weigh the pros and cons to make an informed decision based on what’s best for you, not out of fear or what others tell you.
Start Resistance and Jump Training Today: Don’t wait. Start now—whether it’s bodyweight squats, resistance bands, or jumping exercises. It doesn’t have to be complicated. Make it part of your daily routine.
Protein is Essential: Bone health relies on adequate protein. It makes up 50% of your bone structure, so ensure you're getting enough to support bone growth.
Whole Food Nutrition: Ensure you're getting all the nutrients necessary to build strong bones. Focus on whole, nutrient-dense foods.
You Are a Leader: Whether you see it or not, you are a leader. If you found today’s podcast helpful, share it with someone who could benefit. Let them know about The Foundational Health Podcast Episode 11 on osteoporosis.
Helpful Resources
Dr. Stacy Sims - An expert in osteoporosis, bone health, and women’s health.
LIFTMOR Program - A rehab program specifically designed to improve osteoporosis