Did you know that maintaining strong bones is as much about lifestyle as it is about
taking calcium supplements?
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Osteoporosis and osteopenia are stages of bone density loss, leading to weakened bones and increased fracture risks, especially for women post-menopause. They are often thought of as inevitable parts of aging, but with the right strategies, we can actively protect and strengthen our bones.
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Our bones are dynamic, living tissues that constantly break down (resorb) and rebuild, responding to our diet, activity levels, and even stress. Bones undergo continuous remodeling, which is the breakdown of old bone and the formation of new bone. In osteopenia and osteoporosis, the break-down process outpaces bone formation, leading to net bone loss. Nutrients, regular exercise, and hormonal balance play critical roles in maintaining a healthy remodeling balance.
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Diet and Bone Health Nutrients
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A nutrient-rich diet is fundamental to bone health. Many nutrients contribute to the process of breaking down and rebuilding bone.
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- Calcium is foundational for bone formation and maintenance. Adults, especially women, need about 1,000 to 1,200 mg of calcium daily. The best sources are found in dairy products, leafy greens (e.g., collards, mustard greens, broccoli, kale, bok choy) and fortified foods.
- Vitamin D is essential for calcium absorption and is obtained through sunlight, foods like fatty fish, and supplements as needed.
- Vitamin K2, found in cheese, liver, egg yolk, chicken, butter, natto and fermented sauerkraut, is needed to direct calcium to be deposited in bone.
- Magnesium, potassium, and Vitamin C are also essential. Magnesium regulates calcium transport, and vitamin C supports collagen production, integral to bone matrix health. Potassium neutralizes acid load, which reduces calcium loss from bones.
- Recent research indicates that omega-3 fatty acids (found in seafood, many seeds/nuts and supplements) may help reduce bone loss.
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A nutrient-dense diet high in vegetables and fruits promotes an alkalizing environment that supports bone health. At the same time, a diet high in processed and high-sugar foods, caffeine and alcohol can interfere with the absorption of calcium and other minerals. Eating a whole-foods diet most of the time is your best bet for supplying and absorbing the nutrients that bones need. We like the Mediterranean Diet for a healthy whole-foods template.
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Weight-Bearing Exercises
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Regular weight-bearing exercises support bone density and slow bone loss. Activities like walking, jogging, resistance training, and even yoga encourage bones to adapt by becoming stronger. Aiming for 150 minutes of moderate-intensity exercise weekly, combined with muscle-strengthening activities twice a week, can significantly benefit bone health.
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Like weight-training to build muscles, putting stress on bones encourages them to break down and rebuild. Studies show that resistance-training and weight-bearing exercises improve bone mineral density, making them especially beneficial for individuals with osteopenia or osteoporosis. Individuals with osteoporosis should check with their doctor to determine a safe level of weight-bearing exercise.
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The Importance of Sleep for Bone Health
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Quality sleep is essential for bone regeneration, as bone remodeling—the process by which bones break down and rebuild—occurs primarily during deep sleep. Sleep disturbances can disrupt bone density regulation, while adequate sleep has been associated with reduced inflammation, promoting a balanced bone renewal process.
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Stress Hormones and Bone Health
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Chronic stress elevates cortisol, a stress hormone linked to bone density reduction. High cortisol can inhibit osteoblasts, the cells responsible for bone formation, and promote bone resorption. Stress management techniques, like mindfulness techniques (meditation, yoga, deep breathing, forest bathing) and physical activity, can help keep cortisol levels balanced, reducing its negative impact on bone health.
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Digestive Health’s Role in Bone Density
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Healthy digestion is critical for nutrient absorption, impacting bone health directly. Poor digestion and conditions like celiac disease or inflammatory bowel disease (IBD) can hinder mineral and vitamin D absorption, raising fracture risk. Including foods rich in probiotics from fermented vegetables, dairy, or supplements supports gut health and nutrient absorption. Reducing processed foods and including fiber-rich fruits and vegetables can improve gut microbiome health, aiding in nutrient uptake.
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The Role of Sex Hormones in Bone Health
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Sex hormones, including estrogen, progesterone, and testosterone, play crucial roles in maintaining bone health, especially as we age.
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- Estrogen is particularly important for women’s bone density, as it helps slow down bone resorption (breakdown). During menopause, estrogen levels drop sharply, accelerating bone loss and increasing osteoporosis risk.
- Progesterone works in synergy with estrogen by promoting bone formation, particularly by stimulating osteoblasts, the cells responsible for building bone tissue.
- For men, testosterone serves a similar protective function, promoting bone density and strength. Lower testosterone levels in aging men are associated with an increased risk of osteoporosis and fractures.
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Maintaining balanced levels of these hormones is key for bone health. At Radiance Functional Medicine, Dr. McCubbin tests these levels and rebalances them to optimal levels.
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Alternative Therapies for Preventing Bone Loss and Rebuilding Bone
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Several additional therapies can add to the bone health picture.
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- Physical Therapy can help improve posture, balance, and strength, reducing the risk of fractures.
- Acupuncture may help with pain relief and improve circulation, promoting bone health.
- Vibration Therapy using whole-body vibration platforms has shown some promise in stimulating bone formation and improving density.
- Tai Chi and Qi Gong are gentle forms of exercise that can improve balance, reducing the risk of falls and fractures.
- Phytoestrogens can help mimic estrogen’s protective effect on bones. These are found in many whole foods, such as soy, seeds and nuts, beans, and a variety of vegetables and fruits.
- Bone health supplements contain a combination of bone building nutrients in recommended proportions. Radiance Functional Medicine can suggest trusted brands.
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By taking a holistic approach to bone health that includes nutrient-dense foods, regular weight-bearing exercise, quality sleep, stress management, and balanced hormone levels, we can work to maintain strong, resilient bones well into our later years. Incorporating these practices into daily life offers a natural and integrative approach to bone health that can complement traditional treatments and, over time, support the strength and resilience of bones.
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At Radiance Functional Medicine, we believe that food and lifestyle are medicine. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Functional Medicine Doctor or Nutritionist in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.