Metabolic Health
6 Tips to Lower the Risks of Osteoporosis and Gain Stronger Bones
How to improve bone health via healthy lifestyle choices as we age, especially for women
You might wonder why I highlight women in my subtitle. It is because aging women experience osteoporosis four times more than men.
Purpose of the Article
This article defines osteopenia and osteoporosis and provides six practical tips based on healthy lifestyle choices to lower risks, especially for the aging population.
What is osteoporosis, and why does it matter?
In this section, I briefly introduce osteoporosis, osteopenia, and hyperparathyroidism (from a hormonal aspect).
In addition, I highlight the symptoms, causes, diagnoses, treatment options, and impact on the aging population, especially females.
Osteoporosis refers to weakening bones that become prone to be broken when an accident happens. Our bones might get more fragile as we age due to various health conditions.
Before osteoporosis happens in the body, we first face a condition called osteopenia. It refers to the gradual reduction in bone density but might not lead to osteoporosis if precautions can be taken.
As informed by NHS, “the most common injuries in people with osteoporosis are broken wrists, broken spinal bones, and hip fractures. It might also happen in other bones, depending on the situation.”
As confirmed by NIH, “With millions of Americans at increased risk for bone fracture, it’s good to know that osteoporosis is a preventable and treatable disease.”
So, osteoporosis is a treatable condition. Therefore, we need to seek timely support from qualified healthcare professionals. Unless bone density is checked, the condition is usually diagnosed when fractures happen.
Even though osteoporosis does not show clear symptoms, professionals might observe symptoms of bone disorders such as skeletal pain, joint pain, back pain, sprains, infections, and overall weakness in the body.
Medical professionals can diagnose bone disorders by using observation and measurement tools. Some indications are a change in posture, movement imbalances, weakening muscles, loss of height, swelling, and redness.
Besides blood and urine tests, family doctors and specialists also request various bone tests such as x-rays, MRI scans, CAT scans, radionuclide bone scans, bone densitometry, and biopsy.
As a preventative measure, I use annual DEXA scans, providing valuable information for bone, muscle, and fat profiles. However, DEXA scans are costly as they are not covered by Medicare.
Besides genetics, the literature indicates that bone disorders are caused by aging, nutritional deficiencies, lack of movement, side effects of medication, excessive toxins, cigarette smoking, excessive alcohol consumption, metabolic disorders, hormonal imbalances, and autoimmune conditions.
From a hormonal perspective, as informed by NIH, a condition known as hyperparathyroidism is well-documented yet underdiagnosed in patients. This condition is caused by an elevated concentration of parathyroid hormone in the blood, resulting in the weakening of the bones through loss of calcium.
Bone disorders and osteoporotic fractures are widespread. For example, according to NIH (National Health Institute), “each year, an estimated 1.5 million individuals suffer a fracture due to bone diseases.” The common culprit is falling and other accidents.
The NIH report highlights that “roughly one in four (24%) women age 50 or older fall each year, compared to nearly half (48%) of women age 85 or older; comparable figures for men are 16% and 35%.”
This Lancet report informs that “Globally, in 2019, there were 178 million new fractures (33.4% increase), 455 million prevalent cases of acute or long-term symptoms of a fracture ( 70.1% increase), and 25.8 million years lived with disability ( 65.3% an increase) since 1990.”
The most affected groups are aged 50 or higher but especially females. For example, according to WebMD, “women over the age of 50 are the most likely people to develop osteoporosis. The condition is four times as likely in women than in men.”
In addition, as pointed out by NIH, “some children and teens develop a rare form of idiopathic juvenile osteoporosis. Doctors do not know the cause; however, most children recover without treatment.”
Here are six tips to improve bone health and lower the risks of osteoporosis.
In this section, I cover critical factors affecting our bone health under five headings. I only focus on the essential items at a high level. I cover other items in the conclusion section with takeaway points.
1 — Nutrient Dense Food, Especially Minerals
Obtaining our minerals and vitamins from whole foods (either animal or plant products, or both) is necessary for health. Some minerals are essential for bone growth, recovery, and maintenance.
However, if we miss food groups containing essential minerals and vitamins, we might need to supplement them with support from qualified healthcare professionals.
The most critical minerals for bone health are calcium, magnesium, zinc, boron, copper, and manganese. Bones also require silicon and vitamins such as Vitamin D and Vitamin K/K2. I will cover vitamin D in the next section.
Addressing nutritional deficiencies can also improve our hormonal balance and metabolic health by making the body insulin sensitive and contributing to bone health.
2 — Get Sunlight or Vitamin D from Food
Within the bone health context, Vitamin D is crucial for calcium metabolism. We also need it for multiple other reasons, as I explained in a previous article.
The primary and natural source of vitamin D is sunlight. However, some skin types might have problems with sunlight causing melanoma.
Older people and people with dark skin might produce less vitamin D from sunlight. For example, this article explains the vitamin D deficiency concerns for black people.
In addition to older and dark-skinned people, as documented in the ODS fact sheet, vitamin D deficiency might occur in “breastfed infants, people with conditions that limit fat absorption, and people who are obese or have undergone gastric bypass surgery.”
Therefore getting this critical vitamin (which is, in fact, a hormone) from food or supplements is necessary for bone health and other biochemical processes in the body. We must get our vitamin D levels checked regularly.
3 — Get Adequate Protein, Collagen, and Healthy Fats
After vitamins and minerals, another essential nutrient for bone health is protein. Our bones require an adequate amount of bioavailable protein.
As concluded in this clinical trial, “Higher biomarker-calibrated protein intake within the range of usual intake was inversely associated with forearm fracture and was associated with better maintenance of total and hip bone mineral density.
This study, including 144,000 postmenopausal participants based on prior studies, informs that “higher protein intake is not detrimental to bone health in postmenopausal women.”
Connective tissues have a particular type of protein called collagen. Not only bones but also our skin requires collagen to stay intact.
Cleveland Clinic informs that “our bones are made primarily of collagen. When our body’s collagen production decreases, our bones weaken, making them more susceptible to fracture. Studies show that taking collagen peptides may help treat and prevent osteoporosis.”
As documented by the Harvard School of Public Health, “Our bodies gradually make less collagen as we age, but collagen production drops most quickly due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise.”
We can get collagen from food such as bone broth. Even though plants don’t directly include collagen, they seem to have collagen-producing ingredients for the body to produce, as informed by the Harvard School of Public Health.
In addition, it is possible to supplement it with over-the-counter products. I documented my experience in a story titled Here’s My Testimony of Hydrolyzed Collagen.
Literature also indicates that some fats, such as omega-3 fatty acids, contribute to bone health. For example, this review paper in Nutrition Journal informs:
“Accumulating evidence indicates that dietary fats can influence bone health. The omega-3, in particular, may be beneficial, as they have been shown to inhibit the activity of osteoclasts and enhance the activity of osteoblasts in animals.”
I documented the health benefits of omega-3 fatty acids in a previous article. Here’s the link for interested readers.
4 — Perform Resistance Training or Weigh Lifting
After nutrition, the next important lifestyle choice is regular exercise. Even though every kind of exercise can contribute to bone health to prevent osteoporosis, the literature indicates that resistance training and weight lifting are better options.
Regular resistance training and weight lifting might increase bone mineral density and bone size and protect against bone loss. In addition, resistance training can prime the body to lower inflammation. However, excessive cardio might increase it.
Resistance training (e.g., calisthenics) and weight lifting are not just for muscle building and maintenance. They are also helpful for increasing bone density and preventing decline.
In my opinion, bone and muscle health seem to be related because skeletal muscle is critical to keep our bones intact. So lowering the risk of sarcopenia might also lower the risk of osteoporosis. Both conditions are common in the aging population.
From my experience, planks and pushups might contribute to bone health. I documented the case of an elderly friend who significantly improved her posture and reduced back pain with daily planks.
In addition to resistance training and weight lifting, moderate cardio, like walking, jogging, short running, swimming, jumping on trampolines, or climbing stairs might lower the risk of bone loss.
Nevertheless, we must be extra careful when performing high-intensity exercises to prevent accidents such as falling, which makes osteoporosis worse.
Like nutritional harmony for the body, regular movement can also improve our hormonal balance and metabolic health by making the body insulin sensitive and contributing to bone health.
5 — Reduce Stress with Restorative Sleep and Rest
As documented in this paper, “both animal and human studies indicate that chronic psychological stress induces a decrease of bone mass and deterioration of bone quality by influencing the HPA axis, sympathetic nervous system, and different endocrine and immune factors.”
As for overall health, reducing stress can also contribute to improving bone health. The most essential factor in lowering stress is getting adequate and restorative sleep daily.
In addition, we can lower our stress with other lifestyle choices such as mindful living, meditation, relaxation, visualization, self-talk, listening to music, laughter yoga, and many other fun activities based on our hobbies.
6 — Quit Smoking and Limit Alchohol Use
In the previous section, I highlighted what to do from nutritional and movement perspectives. However, the literature indicates that cigarette smoking and excessive alcohol use might also lead to osteoporosis.
For example, NHS informs that smoking is associated with an increased risk of osteoporosis. In addition, the NHS recommends not drinking more than 14 units of alcohol a week. It is also important to avoid binge drinking.
Therefore, I’d like to emphasize permanently quitting smoking and lowering alcohol use to prevent osteoporosis and improve our overall health.
We also need to be careful with drugs and some medication. As pointed out by NIH, “certain medications, such as some cancer medications and glucocorticoid steroids, may increase the risk of developing osteoporosis.”
Conclusions and Takeaways
Osteoporosis causes bone fractures and affects millions of people, especially aging women. However, with healthy lifestyle choices and professional support, it is possible to lower risks and get timely treatment.
As I explained in this article, the root causes are nutritional deficiencies, sedentary life, elevated toxins, cigarette smoking, excessive alcohol consumption, metabolic disorders, hormonal imbalances, autoimmune conditions like arthritis, and side effects of medication.
Balanced nutrition plays a critical role in bone health. Besides adequate amounts of bioavailable proteins, collagen, and healthy fats, we must get focus on our micronutrients, such as minerals and vitamins. The most critical ones are calcium and vitamin D.
Regular exercise is also crucial to improve bone density. Resistance training and weight lifting for those who can do it can be helpful to prevent osteoporosis.
I believe resistance training can be done by women, too, as I highlighted in a story titled Here’s Why Women Need Resistance Training and How Can They Achieve It.
In addition to nutrition and exercise, we must improve sleep quality, reduce stress, and address chronic inflammation. Oxidative stress leading to chronic inflammation is a known risk factor for losing bone density.
Likewise, hormonal balance is also essential for bone health. For example, this NIH Book informs that “along with calcium-regulating hormones, sex hormones are also crucial in regulating the growth of the skeleton and maintaining the mass and strength of bone.”
In addition to calcium-regulating hormones such as parathyroid, calcitriol, and calcitonin, our sex hormones (estrogen for women and testosterone for men) also impact our bone health.
Therefore, obtaining timely support from endocrinologists to optimize our hormones can be invaluable. For example, there are bioidentical hormone therapies for both men and women.
As our posture relates to bones and muscles, we must find ways to improve our posture. I documented my findings in an article titled Here’s How to Defeat Back Pain with Three Postural Tips by a Physiotherapist.
Furthermore, quitting smoking, lowering alcohol use, and avoiding reckless behavior to prevent accidents are excellent lifestyle choices to lower the risks of osteoporosis and potential bone fractures.
Bone health is essential for all ages. Osteoporosis might happen at any age for various reasons, including genetics. However, it becomes extra vital as we age since our bone mass, bone density, muscle mass, and hormones decline.
The pain and suffering from bone and muscle decline might also impact our mental health and overall well-being.
As teeth health is closely related to bone health, I also posted an article titled Here’s How Altering My Diet Solved the Unbearable Teeth Problems Sustainably.
Healthy lifestyle choices can significantly improve our bone health and prevent osteoporosis. However, people with underlying health conditions must obtain timely support from qualified healthcare professionals. They can diagnose the condition and treat illnesses as required.
I highlighted a few minerals and vitamins in this article. However, other micronutrients improving our metabolic health and hormonal balance might also indirectly affect bone health.
I provided the links to the nutrients I reviewed. I hope you might find them helpful: I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, Cod Liver Oil, and other nutrients to improve metabolism and mental health.
Thank you for reading my perspectives. I wish you a healthy and happy life.
If you are a new reader and find this article valuable, you might check my holistic health and well-being stories reflecting on my reviews, observations, and decades of sensible experiments.
Sample Health Improvement Articles for New Readers
I write about various hormones and neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine.
One of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.
To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.
Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorder, and Major Diseases.
Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.
I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
If you enjoy writing and storytelling, you can join Medium, NewsBreak, and Vocal as a creator to find your voice, reach out to a broad audience, and monetize your content.
You may also check my blog posts about my articles and articles of other writers contributing to my publications on Medium. I share them on my website digitalmehmet.com. Here is my professional bio. You can contact me via weblink.
As a writer, blogger, content developer, and reader, you might join Medium, Vocal Media, NewsBreak, Medium Writing Superstars, Writing Paychecks, WordPress, and Thinkers360 with my referral links. These affiliate links will not cost you extra to join the services.
You might join my six publications on Medium as a writer by sending a request via this link. 19K+ writers contribute to my publications. You might find more information about my professional background.
If you enjoy reading, you may join Medium with my referral link for limitless access to my stories and other writers.
