This disease can kill ! shocking but true. So lets learn some more about it see what we can easily do to help prevent it, or slow down its progress.
Osteoporosis is low bone mass and structural decline of bone tissue, putting you at risk for fractures.
Osteopenia is a sub clinical or a stage that comes before osteoporosis and what's interesting about osteopenia date shows over 50% of women over the age of 50 have some degree of osteopenia and a significant number of men have it as well.
Lets dive into what we need for healthy bones to avoid this silent disease:
Osteoporosis is low bone mass and structural decline of bone tissue, putting you at risk for fractures.
Osteopenia is a sub clinical or a stage that comes before osteoporosis and what's interesting about osteopenia date shows over 50% of women over the age of 50 have some degree of osteopenia and a significant number of men have it as well.
Lets dive into what we need for healthy bones to avoid this silent disease:
Osteopenia diagnosis could be seen as an opportunity to implement changes to lifestyle, diet and possibly medications to prevent development of osteoporosis and danger of fractures. It is a precursor to a much more serious disease.
Osteomalacia could be simply described as soft bones in adults and that is primarily from a vitamin D deficiency when this occurs in children, we call that Ricketts.
The purpose of bone is to give structure, so there is a frame for muscle and ligaments to attach too, and a ‘safe zone’ for our vital organs.
Our bones are also a reserve for minerals (a savings account) so if you need more calcium or phosphorus, bone is that reserve where withdrawals and deposits can be made.
Phosphorus - Many people just focus on the calcium aspect of bone. 85% of phosphorus is stored in our bone, yet it is often forgotten.
Problems with your bone health can occur if you have too little phosphorus or too much.
Excess phosphorus can cause bone loss – for example if you drink a lot of sodas/fizzy drinks, or products with phosphoric acid or junk foods; these can cause bone loss.
Deficiency can cause muscle weakness, bone pain and confusion, numbness, anxiety, fragile bones; potentially leading to a fall.
Phosphorus is in a large variety of foods so supplementation is generally not necessary unless the diet or lifestyle contributes to its depletion or unacceptable rise.
Causes of deficiency – Hyperparathyroidism, kidney problems, alcoholism, antacids, diuretics, steroids, malnutrition can all effect Phosphorus levels.
Collagen
35% of bone is protein comprising mostly in the form of Collagen. This protein has the function of creating red blood cells, white blood cells and platelets so is essential for the immune system. When working with Osteoporosis, it is not just about looking at a loss of calcium, diets low in protein leading to low collagen can contribute to poor bone health.
Vegans, vegetarians, certain gastric/bowel conditions can lead to low protein intake or absorption. Weight Loss injections are a worrying influence on protein levels due to micro portions of users.
Vitamins K2, D3, A and E
Sources
Vitamin D3 – Sunlight, oily fish, fortified foods, mushrooms, cheese, egg yolk, cod liver oil, orange juice.
Vitamin K2 – Blue cheese, liver, fermented foods such as Natto, egg yolks, butter, oily fish, sauerkraut,
Vitamin A – Retinol is found in animal based foods; liver, fish, egg yolk and dairy products and is the best source, however carotenoids found in plant based foods can be used eg. Orange and yellow foods, leafy greens, cantaloupe and mango.
Low fat diets or certain medications can block Vitamin K2 such as statins, or a blood thinner, antidepressants, antacids, medications for high blood pressure or even medications for erectile dysfunction.
Vitamin E – Avocados, butternut squash, broccoli, olive oil, almonds, spinach, trout, bell peppers, oil fish are some examples.
Gallbladder
Effectiveness is essential, along with a healthy liver. The gallbladder produces the bile to absorb fat soluble vitamins. Therefore, individuals with gallbladder removal or gallstones may have difficulty processing the above vitamins. A fatty liver can also inhibit absorption.
Some medications will affect the absorption of fat soluble vitamins. In particular, proton pump inhibitors such as omeprazole, lansoprazole, pantoprazole, esomeprazole. These medications block certain enzymatic functions (proton pump) lowering the amount of acid the stomach produces, this in turn will lower the effectiveness of vitamin and mineral absorption.
Magnesium helps activate vitamin D – A separate audio has been produced with regards to magnesium as it is such a large topic.
Potassium is important, magnesium and potassium can both be sourced from leafy greens.
Trace minerals - Zinc, copper and boron are the top trace minerals. (there are others but we will focus on these for this article).
Zinc – Seafood, nuts, seeds, dairy products, chicken, turkey, beef, pork, lamb, eggs.
Copper – Organ meats such as liver, shellfish (oysters), nuts, seeds, whole grains and legumes, sweet potato, avocado, shiitake mushroom, firm tofu.
Boron – Apple, grapes, raisins, potato, broccoli, dark leafy greens, legumes, peanuts.
Cholesterol
Bile salts are made out of cholesterol and you need cholesterol to make bile salts to help you absorb these fat soluble nutrients and you also need cholesterol to help build hormones including sex hormones.
Oestrogen
Reduction during peri-menopause and loss after menopause can influence a lowering in bone density, so managing cholesterol by increasing it during this life cycle could help support bone health as cholesterol has an important role in bone health.
As discussed earlier, acid reflux treatments and also cholesterol lowering medications can be detrimental to bone health so lifestyle changes may be better.
References:
https://wellnessextract.com/blogs/wellness/surprising-use-of-vitamin-e-for-bone-health
Zinc as a Therapeutic Agent in Bone Regeneration - PMC
Is Copper Beneficial For Your Bones?
Serum copper levels are associated with bone mineral density and total fracture - PMC
#osteoporosis #bonehealth #killerbonedisease #nutritionist #faversham #diet #allergytesting #vega #cholesterolloweringdrugs #boronbonebuilder #copperbuildsbones #mybrittlebones #osteopeniahelp #society #ROS #dietician #bonedisease #acidrefluxdangers #omeprazoledangers #acidrefluxisdangerous #howdoiimprovemybones #fractures #menopauseandbonehealth #oestrogenandbonehealth #hormone
Osteomalacia could be simply described as soft bones in adults and that is primarily from a vitamin D deficiency when this occurs in children, we call that Ricketts.
The purpose of bone is to give structure, so there is a frame for muscle and ligaments to attach too, and a ‘safe zone’ for our vital organs.
Our bones are also a reserve for minerals (a savings account) so if you need more calcium or phosphorus, bone is that reserve where withdrawals and deposits can be made.
Phosphorus - Many people just focus on the calcium aspect of bone. 85% of phosphorus is stored in our bone, yet it is often forgotten.
Problems with your bone health can occur if you have too little phosphorus or too much.
Excess phosphorus can cause bone loss – for example if you drink a lot of sodas/fizzy drinks, or products with phosphoric acid or junk foods; these can cause bone loss.
Deficiency can cause muscle weakness, bone pain and confusion, numbness, anxiety, fragile bones; potentially leading to a fall.
Phosphorus is in a large variety of foods so supplementation is generally not necessary unless the diet or lifestyle contributes to its depletion or unacceptable rise.
Causes of deficiency – Hyperparathyroidism, kidney problems, alcoholism, antacids, diuretics, steroids, malnutrition can all effect Phosphorus levels.
Collagen
35% of bone is protein comprising mostly in the form of Collagen. This protein has the function of creating red blood cells, white blood cells and platelets so is essential for the immune system. When working with Osteoporosis, it is not just about looking at a loss of calcium, diets low in protein leading to low collagen can contribute to poor bone health.
Vegans, vegetarians, certain gastric/bowel conditions can lead to low protein intake or absorption. Weight Loss injections are a worrying influence on protein levels due to micro portions of users.
Vitamins K2, D3, A and E
- These are fat soluble vitamins (hence supplements being in oil capsules to allow absorption).
- Vitamin D3 acts as a ‘bricklayer’ gathering up calcium and ensuring it is available in our blood stream for transportation to our bones. It also regulates phosphate levels. It increases calcium absorption by 20%.
- Vitamin K2 is the architect ensuring the calcium is placed correctly into the boney structure. It is also critical for blood clotting, and produced by health gut bacteria.
- Vitamin A is a labourer, assisting in the whole process of the journey of calcium.
- Vitamin E promotes osteoblast activity, which is essential for bone formation. It is believed to magnify gene expression connected to osteoblasts leading to the production of bone building. Vitamin E is also a powerful antioxidant so helps reduce oxidative stress which can be detrimental to bone health.
- DO NOT SUPPLEMENT K2 IF YOU ARE TAKING BLOOD THINNERS.
Sources
Vitamin D3 – Sunlight, oily fish, fortified foods, mushrooms, cheese, egg yolk, cod liver oil, orange juice.
Vitamin K2 – Blue cheese, liver, fermented foods such as Natto, egg yolks, butter, oily fish, sauerkraut,
Vitamin A – Retinol is found in animal based foods; liver, fish, egg yolk and dairy products and is the best source, however carotenoids found in plant based foods can be used eg. Orange and yellow foods, leafy greens, cantaloupe and mango.
Low fat diets or certain medications can block Vitamin K2 such as statins, or a blood thinner, antidepressants, antacids, medications for high blood pressure or even medications for erectile dysfunction.
Vitamin E – Avocados, butternut squash, broccoli, olive oil, almonds, spinach, trout, bell peppers, oil fish are some examples.
Gallbladder
Effectiveness is essential, along with a healthy liver. The gallbladder produces the bile to absorb fat soluble vitamins. Therefore, individuals with gallbladder removal or gallstones may have difficulty processing the above vitamins. A fatty liver can also inhibit absorption.
Some medications will affect the absorption of fat soluble vitamins. In particular, proton pump inhibitors such as omeprazole, lansoprazole, pantoprazole, esomeprazole. These medications block certain enzymatic functions (proton pump) lowering the amount of acid the stomach produces, this in turn will lower the effectiveness of vitamin and mineral absorption.
Magnesium helps activate vitamin D – A separate audio has been produced with regards to magnesium as it is such a large topic.
Potassium is important, magnesium and potassium can both be sourced from leafy greens.
Trace minerals - Zinc, copper and boron are the top trace minerals. (there are others but we will focus on these for this article).
- Zinc assists in bone formation, remodelling and mineralization. It plays a vital role in stimulating osteoblasts (bone building) and polices/suppresses osteoclasts (bone resorbing). It also regulates the role of Vitamin D on calcium metabolism. Studies have demonstrated a connection with lower serum zinc levels and fractures.
- Copper is critical for bone health. Low copper levels is connected to a drop in bone density, particularly in the total femur and femoral neck.
- Boron aids the absorption of calcium and magnesium and vitamin D. Boron also assists in the metabolism of hormones such as oestrogen.
Zinc – Seafood, nuts, seeds, dairy products, chicken, turkey, beef, pork, lamb, eggs.
Copper – Organ meats such as liver, shellfish (oysters), nuts, seeds, whole grains and legumes, sweet potato, avocado, shiitake mushroom, firm tofu.
Boron – Apple, grapes, raisins, potato, broccoli, dark leafy greens, legumes, peanuts.
Cholesterol
Bile salts are made out of cholesterol and you need cholesterol to make bile salts to help you absorb these fat soluble nutrients and you also need cholesterol to help build hormones including sex hormones.
Oestrogen
Reduction during peri-menopause and loss after menopause can influence a lowering in bone density, so managing cholesterol by increasing it during this life cycle could help support bone health as cholesterol has an important role in bone health.
As discussed earlier, acid reflux treatments and also cholesterol lowering medications can be detrimental to bone health so lifestyle changes may be better.
References:
https://wellnessextract.com/blogs/wellness/surprising-use-of-vitamin-e-for-bone-health
Zinc as a Therapeutic Agent in Bone Regeneration - PMC
Is Copper Beneficial For Your Bones?
Serum copper levels are associated with bone mineral density and total fracture - PMC
#osteoporosis #bonehealth #killerbonedisease #nutritionist #faversham #diet #allergytesting #vega #cholesterolloweringdrugs #boronbonebuilder #copperbuildsbones #mybrittlebones #osteopeniahelp #society #ROS #dietician #bonedisease #acidrefluxdangers #omeprazoledangers #acidrefluxisdangerous #howdoiimprovemybones #fractures #menopauseandbonehealth #oestrogenandbonehealth #hormone
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