Did you know 50 million Americans are suffering from bone loss, with 54% of postmenopausal women having osteopenia and 30% having osteoporosis?
A person’s bone mineral density is measured in a bone scan and given a T score. Osteopenia refers to a decrease in bone mineral density below normal reference values (1 to -2.5), yet not low enough to meet the diagnostic criteria for osteoporosis. Osteoporosis is defined as a more severe decrease in bone mass with a T score less than -2.5. Natural bone mass reduction usually begins after the age of 30, but as you age, your risks are higher.
If bone loss is something you want to prevent, improve, or learn more about, set up a call with our in-house nutritionist, Chris Latham.
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The Calcium Push
Why does calcium come to mind when you think of bone health? Because we used to laugh at the Got Milk? commercial that played in between our morning cartoons that told us we’d have strong bones if we drank milk! Not only that, but teachers taught the food pyramid in health class, and mainstream medicine pushes calcium supplements.
Everything you once knew about bone health and the magic nutrient, calcium, may just be “myths and misconceptions.” Chris Kresser from Revolution Health Radio shared his natural approach in the episode: How to Naturally Prevent and Treat Osteopenia and Osteoporosis.
As Kresser says, you need to look beyond calcium! Calcium is the building block of bone health, but supplemental calcium doesn’t prevent bone loss and can increase the risk of heart disease and kidney stones.
A Natural Approach
Here’s what influences our bones:
Diet and Gut Health. Feed your gut with fermented foods and bone broth, and get calcium from your diet! Prioritize high bioavailability foods like cruciferous vegetables, dairy products, and bone-in fish like sardines or salmon. Foods with a high bioavailability percentage absorb and utilize the nutrients at a greater rate. Foods like spinach have low nutrient absorption because oxalic acid inhibits calcium absorption.
Nutrients. Calcium cannot be absorbed without vitamin D, vitamin K2, magnesium, silica, and collagen supporting and regulating calcium metabolism.
Hormone Balance. Check for inflammation! People with chronic inflammatory conditions have a higher risk of osteoporosis.
Weight-Bearing Exercise. The stress we put on our bones during weightlifting stimulates the bone remodeling process. Weightlifting a few times a week has been shown to significantly increase bone mineral density, especially in postmenopausal women.
Sleep. Melatonin is crucial to escalating bone renewal.
Stress. High cortisol stops calcium absorption.
It can seem overwhelming trying to balance your nutrition and fitness goals, but at Dopamine FX, there’s ongoing support and accountability to guide you gently towards the results you want.
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