Supporting bone health throughout the lifespan
Bone health is a critical aspect of overall well-being that is often overlooked. Our bones play a vital role in supporting our bodies, protecting our organs, and facilitating movement. They are even considered an endocrine organ because bone cells release proteins and hormones! Throughout life, however, the health of our bones can deteriorate, leading to a range of issues that can significantly impact our quality of life. In this blog post, we will explore the importance of bone health and delve into the conditions of osteopenia and osteoporosis as well as steps you can take to optimize bone health.
Bones are living, dynamic structures that are constantly being formed and broken down. This process, known as bone remodeling, is essential for maintaining the strength and integrity of our skeletal system. Throughout our lives, our bones are continuously being rebuilt, with new bone tissue replacing old or damaged bone. This delicate balance is crucial for maintaining healthy bones and preventing the onset of bone-related disorders.
Osteopenia and Osteoporosis: Understanding the Conditions
Two of the most significant bone health conditions are osteopenia and osteoporosis. Osteopenia is a precursor to osteoporosis, characterized by a lower than normal bone density. While individuals with osteopenia do not yet have the severe bone loss associated with osteoporosis, they are at an increased risk of developing the condition.
Osteoporosis, on the other hand, is a more advanced condition characterized by a significant loss of bone density and strength. As the bones become more porous and fragile, they become more susceptible to fractures, even from minor falls or impacts.
The Importance of Maintaining Bone Health
Maintaining healthy bones is crucial for several reasons:
Strength and Mobility: Strong, healthy bones provide the foundation for our physical strength and mobility, allowing us to perform daily activities and engage in physical exercise with ease.
Fracture Prevention: Robust bone health reduces the risk of fractures, which can be especially problematic for older adults, leading to reduced independence and an increased likelihood of hospitalization.
Chronic Condition Management: Conditions like osteoporosis can exacerbate the symptoms of other chronic health issues, such as arthritis, and make managing these conditions more challenging.
Overall Well-being: Maintaining bone health can contribute to overall physical and mental well-being, as it allows individuals to remain active, independent, and engaged in their daily lives.
Factors Influencing Bone Health
While dairy products are often recommended for improving bone health due to their calcium content, bone health is much more complex. In fact there are many cultures who consume very little dairy and have much better bone health statistics than Americans.
Factors that negatively impact bone health:
Vitamin K1/K2 and magnesium deficiencies can impair bone health. Be sure to include these in your supplement routine. I recommend testing your vitamin D levels regularly and aiming for 60 ng/dL in the summer, 80 ng/dL in the winter. Be sure to use a vitamin D supplement with vitamin K2 in it. Magnesium sources in food include hemp seeds, almonds, dark leafy greens and whole grains. I also like to add a small amount (100-200 mg, Magnesium Glycinate form to daily mineral drinks).
Excess carbohydrate intake leading to insulin resistance and weight gain can negatively impact bones.
Untreated Celiac Disease has been associated with increased risk of low bone mass density. People with Celiac Disease have a decreased absorption of micronutrients. We still need further studies on the impacts of Non-Celiac Gluten Sensitivity on bone health.
Certain medications like antidepressants (SSRIs) and proton pump inhibitors (PPIs) can disrupt bone signaling and mineral absorption.
Factors that positively impact bone health:
All minerals! While calcium is an important mineral, we also need other minerals and micronutrients to build and maintain strong bones. Calcium is like the bricks, which the other macro-minerals (sodium, potassium and magnesium) and trace minerals are like the glue that holds the bricks together.
Adequate protein intake is associated with better bone health.
Phytoestrogens from foods like flaxseeds, soy, broccoli, and berries can help maintain bone health as estrogen levels decline.
Vitamin D is crucial for calcium absorption and bone mineralization.
Exercise is key to optimizing bone health in all stages of life. Including impact exercises like running and jumping in HIIT style workouts is often forgotten. A well-rounded exercise program includes strength, balance, flexibility and cardiovascular exercise.
Research Highlight: High-Intensity Interval Training (HIIT) for Osteoporosis:
HIIT is a type of exercise that involves short bursts of intense physical activity followed by periods of rest or lower-intensity activity.
This PDF discusses the potential benefits of HIIT for individuals with osteoporosis or at risk of developing the condition.
Osteoporosis is a debilitating disease characterized by low bone mass and deterioration of bone tissue, leading to increased fracture risk, especially in the spine, hip, and distal forearm.
The review examines the current evidence on how HIIT may help improve bone health and reduce fracture risk in individuals with osteoporosis. There was very little risk of injury in women with osteoporosis doing HIIT workouts as long as they had proper form.
Optimizing Bone Health in Childhood
About 90% of total adult bone mass is accrued by the age of 20, most of which is achieved during puberty. While many adolescents do not meet daily calcium goals, this is also the age group with the highest rates of both protein and vitamin D deficiencies. So again, we don’t want to only focus on calcium. There is a need for more studies on nutrients like vitamin K1/K2 and magnesium and how these impact bone health in adolescents. It’s also important for kids (and adults to consumer) compounds that improve calcium absorption, called “non-digestible oligosaccharides”. These are a type of carbohydrate found in certain fruits, vegetables, grains and legumes. Some of the foods naturally rich in these compounds are:
Veggies: onions, kale, cabbage, broccoli, artichokes, scallions
Fruits: blueberries, raspberries, bananas, pears, watermelon, nectarines
Legumes: peas, lentils
