A Comprehensive Guide to Bone Health and Osteoporosis Prevention

It’s easy to forget that our bones are literally responsible for supporting our bodies: they protect our organs and allow us to move. With such an essential job, of course it’s important that they stay healthy and strong. 

Bone health is important at every age, but it becomes even more important as we grow older, as our bones weaken with age; and complications resulting from weak bones are more common than you may realize. In fact, osteoporosis will cause a fracture in one in three women and one in five men over the age of 50. Fortunately, there are a number of steps you can take to strengthen your bones, reduce your risk for osteoporosis, and improve your overall health.

What do I need to know about bone health?

What happens if you don’t have healthy bones?

A common manifestation of poor bone health is osteoporosis and its precursor, osteopenia. Osteopenia refers to a condition in which bone density is lower than normal; if this loss of density continues, osteoporosis will develop—this is when the bones are so weak that they are highly susceptible to fractures.

Often referred to as silent diseases, osteopenia and osteoporosis often have no symptoms until a fracture occurs—which is why it’s so important to be proactive about our bone health! The most common fractures occur in the spine, hip, and wrist. They can be minor or severe, but almost always, they result in chronic pain and limited mobility. 

What causes poor bone health?

Several factors can contribute to poor bone health, including age, genetics, and certain medical conditions, such as rheumatoid arthritis. Women are also at higher risk for osteoporosis than men due to the rapid loss of bone mass that happens after menopause. Lifestyle factors too—especially poor diet and lack of exercise—can further contribute to your risk.

How do I know if I have good bone health? 

A good indicator of bone health is high bone density, as this suggests strong bones. Bone density can be measured with an X-ray called a DEXA scan. I recommend that women over 65 and men over 70 get tested with or without symptoms. For women and men with risk factors for osteoporosis (chronic use of steroid medication, low level of sex hormones, weight loss surgery, etc) I recommend a screening at age 50.

How do you improve bone health?

Fortunately, many of the risk factors for osteoporosis can be avoided or reduced, and there are many lifestyle changes you can make to improve your bone health as you age. 

How to keep your bones healthy

Diet for bone health

One of the most important dietary factors for maintaining healthy bones is sufficient protein intake. Protein is essential for healthy muscles, and healthy muscles are essential to healthy bones. I highly recommend eating at least 0.8 gm of protein per pound of optimal body weight. For example, if you weigh 200 lbs but your optimal body weight is 150 lbs, you need to consume 120 gm of protein daily. A well-balanced, bone-supportive diet should also involve:

• Eating lots of vegetables
• Consuming enough calories
• Incorporating omega-3 fatty acids

Vitamins for bone health

Especially as you age, it’s important to keep a close eye on your body’s levels of essential vitamins and minerals and to supplement as needed. Calcium, Vitamin D, and magnesium are particularly important for maintaining strong, healthy bones. I cover these below, but you can go straight to Fullscript for these and other supplements I commonly recommend for bone health. 

Calcium and bone health

Our bones are constantly undergoing a process of breaking down and rebuilding, and calcium plays a critical role in this process, helping to keep bones strong and dense. Calcium also helps to regulate our bodies’ use of other important minerals, such as phosphorus and magnesium, which are also important for our bone health. While calcium can be incorporated through certain foods in your diet, I often prescribe the Metagenic Bone Builder® supplement to patients who are calcium deficient.  

Vitamin D and bone health

One of the primary functions of vitamin D is to facilitate the absorption of calcium and phosphorus from our diet, which are the key building blocks of our bones. Without sufficient vitamin D, our bodies do not absorb enough calcium, leading to weakened bones. In addition to its role in calcium metabolism, vitamin D also regulates bone cell activity and helps to maintain bone density. D3 5,000 + K and Ostera® by Metagenics are two excellent supplement blends that have helped many of my patients restore sufficient vitamin D levels and sustain their bone health.

Magnesium and bone health

Magnesium is an important component of the mineral matrix that makes up bone, and it’s required for the activation of vitamin D, which is necessary for calcium absorption. Magnesium also regulates the activity of bone-forming cells, called osteoblasts, and bone-resorbing cells, called osteoclasts. Magnesium can be found in foods such as green leafy vegetables, nuts, seeds, and whole grains, as well as integrated into your diet through supplements. For this, I recommend Mag Glycinate by Metagenics.

Collagen for bone health

Another important nutrient for bones is collagen, a natural protein that provides strength, flexibility, and support, as well as contributes to the structural framework of our bones. Studies have shown that collagen supplements can help to improve bone density and reduce the risk of fractures in patients with osteoporosis. 

Hormone balance for bone health 

Our hormones play a critical role in maintaining healthy bones, so when these hormones become imbalanced, our bones can be majorly impacted. In fact, one of the greatest risk factors for osteoporosis is hormonal deficiency. Fortunately, alongside lifestyle modifications, hormone replacement therapy (HRT) has proven highly effective for improving bone health and a wide range of health factors, especially as we age.

What hormones help to prevent and treat osteoporosis?

Estrogen and testosterone, which can both be replaced with HRT, help to rebuild the bone tissue responsible for bone density and strength.  

Does estrogen help with bone health?

Ensuring sufficient estrogen levels is an important step in preserving bone health—especially for women. During menopause, women experience a major decrease in estrogen, putting them at a heightened risk for osteoporosis. Fortunately, we can naturally restore estrogen levels in a number of ways, including lifestyle changes and hormone replacement therapy. This is something I focus on with many of the postmenopausal women I see in my clinic.  

Does testosterone help with bone health?

A similar risk for osteoporosis exists in men who have low testosterone levels. Just like estrogen, testosterone helps our bodies maintain bone density, so by ensuring sufficient levels of testosterone with HRT, men can reduce their risk of osteoporosis and bone fractures. The impacts of balanced testosterone levels are truly so far reaching! 

Stable, healthy weight for bone health

Maintaining a stable healthy weight is important for good bone health. Rapid weight loss or gain can put stress on your bones and increase the risk of fractures. Alongside a healthy diet and hormone balance, regular exercise can help to maintain a healthy weight. 

How to make bones stronger

In addition to eating a healthy diet, ensuring sufficient vitamin and mineral levels, and maintaining balanced hormones, getting regular exercise is crucial to maintaining and improving bone health and strength. We may think that exercise is only important for maintaining weight and building muscle strength, but actually it’s just as important for maintaining the strength of our bones!

Why is physical activity good for bone health?

Not only does physical activity help to maintain a healthy body weight, but when you engage in weight-bearing exercises, such as jogging or resistance training, it puts stress on your bones, which signals your body to increase bone density and strength. Regular physical activity also improves balance, coordination, and flexibility, which can help to reduce the risk of falls and fractures. 

Weight-bearing exercises

Weight-bearing exercises involve activities that work against gravity, such as walking, jogging, and dancing. These exercises help build bone density and can be easily incorporated into your daily routine. I encourage everyone to aim for at least 30 minutes of brisk walking each day.

Resistance exercises

Resistance exercises involve activities that work against a force, like weightlifting or resistance bands. These exercises help build muscle strength and are essential to improving bone density. One resistance exercise that I recommend to my patients who are just getting started is the squat, which is easy to incorporate and build up from.

Stretching exercises

Stretching exercises are essential for maintaining flexibility and balance, and they can further improve bone density by sustainably increasing muscle strength. Not to mention, stretching and building flexibility can help us feel more relaxed and able to move comfortably throughout our day. 

Core exercises for osteoporosis

Core exercises involve strengthening the muscles around your midsection, including your abs and back muscles, and can help improve balance and posture, which can in turn reduce the risk of falls and fractures. One example of a core exercise is the plank. 

Because our bones are often less visible to us, it’s easy to forget just how important they are—and how important it is to take active steps toward maintaining their health. By focusing on lifestyle factors, such as nutrition, exercise, and hormone balance, we can improve our bone health and reduce the risk of fractures and other complications associated with osteoporosis.

I can work with you to develop a holistic plan that includes dietary and lifestyle modifications, appropriate supplementation, hormone balance, and physical activity to support optimal bone health.
Take an important step toward healthy aging, and book an appointment today.