Bone Health
How to Improve Bone Health and Reduce the Risks of Osteoporosis in 3 Steps
After giving a brief background on bone diseases, I offer three practical tips to improve bone health via healthy lifestyle choices.
Purpose of the Article
This article introduces three lifestyle factors to improve bone health and prevent the formation of bone disorders like osteoporosis. My focus is on the aging population, as bone health is extra critical as we age. This story is not health advice. It is for information, inspiration, and awareness purposes.
Inspiration for the Article
Subscribers who enjoyed my recent stories related to metabolic and mental health issues of the aging population showed interest in reading an article providing essential information for bone health.
As I wrote about muscles and fat metabolism, I thought a piece covering bone health would be helpful, especially for the aging population who are prone to bone disorders.
The Significance and Impact of Bone Health for the Aging Population on Healthcare
For both men and women, bone health is crucial at all ages. Compromise in our bone health significantly affect our quality of life. Bone health gets extra critical as we age, as our bones are prone to decline after the age of 35.
As well-documented in the literature, seniors have a higher risk of falling down and causing fractures. Therefore, timely treatment and prevention of osteoporosis are critical healthcare factors.
A Lancet report informs that “Globally, in 2019, there were 178 million new fractures (an increase of 33.4% ), 455 million prevalent cases of acute or long-term symptoms of a fracture (an increase of 70.1%), and 25.8 million years lived with disability (an increase of 65.3% since 1990.”
According to NIH (National Health Institute), “each year, an estimated 1.5 million individuals suffer a fracture due to bone diseases.”
Sadly, senior people are most affected by the bone decline. For example, 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%.”
Common Bone Disorders, Causes, and Symptoms
As documented in the physiology literature, the common bone disorders are osteoporosis, osteopenia, scoliosis, primary hyperparathyroidism, osteomalacia, renal osteodystrophy, and Paget’s disease of bone.
Osteoporosis is the most common skeletal disease. It occurs when bones get weaker due to declining bone mineral density. Osteoporosis increases the risk of fractures. Osteoporosis is more common in older women and is a major cause of fractures. Osteoporotic fractures are widespread.
Besides genetics, 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.
As informed by NIH, “Much less is known about the frequency of most other skeletal diseases. This is because many of them, such as Paget’s disease of bone and primary hyperparathyroidism, appear to be underdiagnosed.”
Common symptoms of bone disorders are skeletal pain, joint pain, back pain, fractures from low-impact activities, sprains, infections, and overall weakness in the body.
Medical professionals can diagnose bone disorders by observation and measurements. Some indications are a change in posture, movement imbalances, weakening muscles, loss of height, swelling, and redness.
In addition to usual blood and urine tests, family doctors and specialists also request various 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. Unfortunately, DEXA scans are expensive and usually not covered by Medicare. I see it as a health investment.
Here are three steps to improve bone health and lower the risks of bone diseases.
In this section, I cover critical factors affecting our bone health under three headings. I only focus on the essential items at a high level. I cover other items in the conclusion section with takeaway points.
1 — Getting Specific Micronutrients Adequately
Micronutrients such as minerals and vitamins are essential for our bones’ growth, recovery, and maintenance.
Even though calcium is well known by the public for bone health, numerous other minerals and vitamins as co-factors play a role in maintaining our bones and preventing decline as we age.
After calcium, other essential minerals for bone health are magnesium, zinc, boron, copper, and manganese. Bones also require silicon and vitamins such as Vitamin D and Vitamin K/K2.
Getting our minerals and vitamins from food is necessary. Both plants and animals include them. However, if we miss some food groups containing these minerals and vitamins, we might need to supplement them with support from qualified healthcare professionals.
2 — Consuming Adequate Protein, Collagen, and Healthy Fats
Our bone matrix is made up of proteins and minerals. Even though science has proven the protein need for bone health, as mentioned in the paper of this clinical trial study, including 144,000 postmenopausal participants, “The effects of dietary protein on bone health are controversial.”
The study concluded that “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 BMDs. These data suggest higher protein intake is not detrimental to bone health in postmenopausal women.”
Protein requirements vary from person to person. The key factors are our body size, age, and activity rate. Therefore, customizing our protein requirements with support from certified dieticians or nutritionists is necessary.
In addition to the amount of protein, more importantly, the bioavailability of the protein source is essential. We must ensure that our protein source includes the essential amino acids in the correct percentages.
As informed by Cleveland Clinic, “our bones are made primarily of collagen, so 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.”
Using collagen from bone broth and supplements, I documented my experience in a story titled Here’s My Testimony of Hydrolyzed Collagen.
Besides protein, we also need to consume an adequate amount of healthy fats. Literature indicates that some fats, such as omega-3 fatty acids, contribute to bone health.
For example, this review paper in Nutrition Journal informs that “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 my experience and perspectives on omega-3 fatty acids in an article titled Here Are the Reasons to Get Enough Omega-3 Fatty Acids for the Body and Brain.
3 — Regular Movement and Resistance Training
Resistance training is not just for muscle building and maintenance but also to increase bone density and prevent decline. However, bone and muscle health are also tightly coupled. Skeletal muscle is extra critical as we age.
In addition to lifting weight or calisthenics, building our core strength with gentler workouts like Pilates and Yoga can help improve our posture. The power and vigor of our spine are necessary to move and function properly.
Resistance training in the form of weight lifting and calisthenics can increase bone mineral density and bone size and protect against bone loss. One of the critical contributions of resistance training is reducing inflammation.
Daily planks and pushups can contribute to bone health. I documented the case of an elderly friend who significantly improved her posture and reduced back pain with daily planks.
Here is the link to the story for inspiration: Audrey Eliminated Back Pain and Transformed Her Appearance Dedicating to Six Minute Planks Daily.
Besides resistance training, regular cardio, such as walking, jogging, jumping on trampolines, and climbing stairs, can prevent bone loss. However, we need to be extra careful when we are performing these exercises intensely to prevent accidents such as falling.
A mature couple’s friend reversed their diabetes and reduced the risks of muscle and bone loss. Another older couple lowered the risk of sarcopenia. I also documented an older couple who gave up alcohol and reduced the risk of metabolic diseases, including bone loss.
I link these stories for inspiration.
Here’s How a Mature-Age Couple Reversed Diabetes and Trimmed Their Bodies with Lifestyle Habits.
How an Elderly Couple Eliminated Anabolic Resistance and Lowered the Risk of Sarcopenia in 7 Steps
Here’s How a Mature Couple Stopped Alcohol Addiction and Built a Multi-Million Dollar Business
Conclusions and Takeaways
Bone diseases leading to millions of fractures are concerning and saddening. We need to understand the root causes, such as nutritional deficiencies, lack of movement, side effects of medication, excessive toxins, cigarette smoking, excessive alcohol consumption, metabolic disorders, hormonal imbalances, and autoimmune conditions like arthritis.
Nutrition and movement play a critical role in bone health. Besides adequate amounts of proteins and healthy fats, we also need minerals and vitamins. Resistance training for those who can do it can be helpful.
In addition to nutrition and exercise, we need to improve sleep quality and reduce stress. Chronic stress is a known risk factor for losing bone density.
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 our posture relates to muscles and bones, we need to 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, hormones play a role in bone health. In addition to calcium-regulating hormones such as parathyroid, calcitriol, and calcitonin, our sex hormones also impact our bone health. Therefore, like all metabolic conditions, hormonal balance is also vital for bone health.
For example, as documented in this NIH Book, “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. The female hormone estrogen and the male hormone testosterone both affect bone in men and women.”
So here are seven key points to avoid for maintaining bone health and preventing disease formation.
1 — Nutritional deficiency
2 — Sedentary life
3 — Toxins, including smoking and excessive alcohol
6 — Hormonal imbalance
7 — Reckless behavior causing accidents
Bone health is essential for all ages. However, it becomes extra critical as we age since our bone mass and density decline. The pain and suffering from bone diseases can also impact our mental health.
Healthy lifestyle choices can significantly improve our bone health and prevent bone diseases. However, people with underlying health conditions need timely support from qualified healthcare professionals who can diagnose and treat illnesses.
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.
Even though I highlighted a few minerals and vitamins, other micronutrients improving our metabolic health might also indirectly affect bone health. I link my reviews of these nutrients below:
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, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, and other nutrients that might help to improve metabolism and mental health.
Here are sample health improvement articles for new readers:
Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease and Strokes, Liver Cancer, Lungs Health, Pancreas Health, Kidneys Health, Brain Health, Brain Atrophy, Dementia, Depression, NCDs, Infectious Diseases, Cardiovascular Health, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Autoimmune Conditions, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholestrol, High Triglycerides, Metabolic Disorders, and other Major Diseases.
Thank you for reading my perspectives. I wish you a healthy and happy life.
Disclaimer: Please note that this post does NOT include health or professional advice. I documented my reviews, observations, experiences, and perspectives only to provide information and create awareness.
I publish my lifestyle, health, and well-being stories on EUPHORIA. I wrote several articles on significant diseases and valuable nutrients for health. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
I write about health as it matters. I believe health is all about homeostasis.
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