According to the U.S. Department of Health and Human Services, around 10 million people over the age of 50 have osteoporosis. An additional 43 million have low bone mineral density, putting them at risk for full-blown osteoporosis.1 This is a concerning number of people who have compromised skeletal health, as osteoporosis increases your risk of major fractures.
Spotting the Signs of Osteoporosis
Osteoporosis is referred to as the “silent disease” because it doesn’t present any symptoms until you suffer a fracture.2 But as it progresses, you’ll notice gradual changes in your body that indicate loss of skeletal rigidity:3
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Decreasing height |
Rounded shoulders |
Developing hump at the back |
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Head begins to protrude forward |
Intermittent or constant upper, middle and/or lower back pain |
Noticeable changes in body shape |
What causes this silent disease to occur in the first place? As you age, your body breaks down bone tissue faster than it replenishes,4 and this process is influenced by various factors. Examples include your diet (whether you’re getting the appropriate minerals or not), level of physical activity, hormonal changes and any medications you’re taking. Unhealthy habits such as smoking and heavy alcohol consumption affect your bone health, too.5
Doctors typically recommend a bone density scan when you have a family history of osteoporosis, or if you’re over 50 years old.6 The most common method of identifying osteoporosis is a DEXA (dual-energy X-ray absorptiometry) scan, which measures bone mineral density. However, as I’ve noted in my recent article “The Great Osteoporosis Scam,” once osteoporosis is diagnosed, doctors will typically prescribe drugs that do more harm than good.
The Problem with Osteoporosis Drugs
When a doctor confirms an osteoporosis diagnosis, the standard treatment is a prescription for bisphosphonates (Fosamax or Actonel), which inhibit osteoclasts (cells that break down bone).7 While the intention is good, there are two major problems:
- Bisphosphonates will disrupt your body’s bone-building process, resulting in the preservation of “old bone” rather than promoting healthy bone formation through natural methods (more on this later)
- Bisphosphonates have side effects,8 such severe musculoskeletal pain
If you were to take bisphosphonates, you’ll probably see an improvement in your DEXA scan score. But that won’t address the root cause of osteoporosis and won’t contribute to the long-term improvement of your bone mineral density.
Proton-pump inhibitors (PPIs), a class of drugs designed to relieve heartburn symptoms, are one of the most commonly prescribed drugs in the United States,9 and they contribute to the ever-growing osteoporosis epidemic as well. Plenty of published research have shown that PPIs negatively affect bone density by:
- Inducing hypochlorhydria (a state where production of hydrochloric acid production is absent or very low), which inhibits calcium absorption10
- Dysregulating bone resorption, which is essential for healthy bone11
- Gut microbiome alterations resulting in altered mineral absorption12
- Causing hypomagnesemia (low magnesium)13
Research shows that PPIs also affect bone health by affecting collagen synthesis. As noted in a 2020 study published in the Frontiers in Endocrinology:14
“PPIs may actually target the ECM [extracellular matrix] in general and members of the collagen family in particular to influence bone pathophysiology including increasing the risk of osteoporosis and osteoporotic fractures …”
The Interplay Between Calcium and Vitamin D
When it comes to promoting bone health, it’s important to start at the source — addressing nutrient deficiencies that contribute to weakened bones. A great starting point is increasing calcium, since almost 98% of this mineral present in your body is found in your bones.
Your body constantly needs calcium because your bones continuously remodel themselves.15 So, how much calcium does your body need? Here are the recommended intakes, according to the Office of Dietary Supplements:16
| Age | Male | Female |
|---|---|---|
| 0 to 6 months | 200 mg | 200 mg |
| 7 to 12 months | 260 mg | 260 mg |
| 1 to 3 years | 700 mg | 700 mg |
| 4 to 8 years | 1,000 mg | 1,000 mg |
| 9 to 13 years | 1,300 mg | 1,300 mg |
| 14 to 18 years | 1,300 mg | 1,300 mg |
| 19 to 50 years | 1,000 mg | 1,000 mg |
| 51 to 70 years | 1,000 mg | 1,200 mg |
| Over 70 years | 1,200 mg | 1,200 mg |
The best sources of calcium are milk and dairy products, preferably from grass fed cows. Yogurt, cheese and kefir are great choices. Drinking raw milk by itself is another great option.
Another vital piece of the equation is optimizing your vitamin D levels. Research has shown that vitamin D plays a role in helping with calcium absorption, and that boosting vitamin D levels helps improve bone mineral density.17
The best way to boost vitamin D levels is by getting regular sunlight exposure, ideally during solar noon when UVB rays are at their peak. To make sure you’re on the right path, have your blood tested too. For optimal health, aim for a range between 60 ng/mL and 80 ng/mL of vitamin D in your blood.
But before you go out for some sunlight, there are caveats that you need to consider. For example, if you’ve been eating a diet high in linoleic acid (LA), then it’s not safe for you to go out at peak noon.
When sunlight hits your skin, it will oxidize and break down the LA embedded there, causing inflammation and DNA damage. High LA intake is often the cause if you burn rapidly. The logical approach is to drastically reduce the LA in your body, which takes up to six months. Aim for a daily LA intake of less than 5 grams. If you can get below 2 grams, that’s even better.
During this transition period, limit your sun exposure to early morning or late afternoon. To protect your skin, I also recommend taking:
• Niacinamide — Also known as nicotinamide, a form of vitamin B3, will help against DNA damage caused by ultraviolet light exposure.
• Low-dose aspirin — Taking a small amount of aspirin 30 to 60 minutes before going under the sun helps prevent LA from turning into oxidized linoleic acid metabolites (OXLAMs), a primary contributor to inflammation and disease.
• Molecular hydrogen — This potent molecule reduces oxidative stress by eliminating harmful free radicals throughout your system.
Don’t Forget Magnesium and Vitamin K2
Rounding out the nutrients needed to combat osteoporosis are magnesium and vitamin K2. Research has shown that magnesium deficiency leads to brittle, fragile bones that lead to microfractures. Moreover, magnesium is needed to stimulate osteoblastic activity, and it influences skeletal homeostasis regulators — parathyroid hormone and vitamin D.18
As for vitamin K2, studies have shown that it promotes osteogenic differentiation. In other words, it directs your body to promote more healthy bone formation instead of failure. It also promotes osteoclastic resorption by suppressing osteoclast activity.19
Now that you know the importance of magnesium and vitamin K2, what are the best dietary sources? For magnesium, ideal sources include vegetables, such as spinach, broccoli and carrots.20
Meanwhile, vitamin K2 is found in fermented foods such as sauerkraut, kefir, cheese and yogurt.21 For an in-depth explanation of the recommended dosages for each nutrient (calcium, vitamin D and K2, and magnesium) for optimal results, read my article “Is Magnesium the Missing Link in Your Heart Healthy Routine?”
Bones Also Need Protein, Specifically Collagen
Amino acids, which are synthesized into protein, form the building blocks of your body. While most people think of protein in terms of muscle building, your entire body uses it in some way, including your bones. In fact, the human skeleton contains plenty of protein, particularly collagen for its elasticity.
Adequate collagen provides your bones “cushion,” helping them bend and yield to external forces instead of fracturing. As noted in a study published in Journal of Frailty, Sarcopenia & Falls:22
“Collagen and a variety of noncollagenous proteins form the organic matrix of bone, so an adequate dietary protein intake would seem to be essential for optimal acquisition and maintenance of adult bone mass.”
For optimal bone health, you need a balance of muscle meat and collagen amino acids. Red meat contains very little of the health-promoting amino acids (highlighted in green), which means that relying only on muscle meat will be insufficient for building strong connective tissues and maintaining bone strength.
Additionally, while the three primary amino acids in collagen are associated with anti-inflammatory and other health benefits, those found abundantly in red meat (highlighted in red) promote inflammation.
I recommend you get one-third of your protein intake from collagen or gelatin because solely focusing on meat alone will have a negative effect on your bone health. As noted in a study published in Proceedings of the Nutrition Society,23 “It is known that calcium excretion may rise with increased protein intake suggesting a detriment to bone mass.”
The best way to get more collagen into your diet is by making bone broth from organic grass fed animal bones. Slow-cooking or pressure cooking more gelatinous cuts of meat are another option, as are collagen and gelatin supplements.
The Impact Caused During Exercise Strengthens Your Bones
Most people are aware that exercise helps boost your overall fitness and even lowers your risk of cancer, diabetes and cardiovascular disease.24 Exercise is also a foundational way to strengthen your bones. As noted in a 2022 study published in Frontiers in Immunology,25 exercise exhibits a positive effect on osteoporosis. Specifically, the impact felt by your bones causes them to adapt, remodel and strengthen themselves:
“Mechanical forces applied to bone tissue induce the movement of interstitial fluid along tubules and bone cell pores, thereby causing cell-level shear stress and deformation of bone cell plasma membrane. These changes lead to the beginning of the bone remodeling process and stimulate bone resorption and formation cycles,” the study authors noted.
The researchers noted that resistance training, as well as aerobic training, positively benefits bone density by stimulating hormonal reactions to promote stronger bone reformation.26 In addition to these two, you also must pay attention to the intensity of the exercises you do. According to another study,27 exercise must be dynamic, and placing a load (such as weights) generates forces that will have a strong and consistent positive effect on bone development.
KAATSU Improves Bone Density Without Lifting Heavy Weights
While strength training can be risky for the elderly and those with already brittle bones, there’s a way to circumvent this risk. Blood flow restriction training, particularly the KAATSU method, allows you to get the benefits of resistance exercise without the need for heavy weights.
KAATSU works by restricting blood flow in your extremities in cycles, which creates intermittent hypoxia. This results in the production of anti-inflammatory myokines that build muscle strength while lifting lighter weights, which is a big benefit for those who have lower mineral density and are looking to ease into exercising. In my interview with Steven Munatones, an expert KAATSU practitioner, he explains how it works:
“KAATSU cycle is basically a very clever biohack that will allow the muscles to work and allow the vascular tissue to become more elastic. You don’t perceive the pain of heavy lifting, but your vascular tissue and muscle fibers are being worked out just as effectively, and you can do it for a longer period of time.”
Moreover, KAATSU will help boost bone mineral density, and this benefit has been documented in studies. In one example, published in Frontiers in Physiology,28 researchers observed participants who performed BFR training for six weeks.
After the test period was complete, results revealed that even at low intensity, BFR stimulated acute bone formation biomarkers. In another study,29 researchers noted that low-intensity BFR exercise was just as effective as high-intensity exercise in reducing biomarkers of bone destruction.
So, how do you incorporate KAATSU into your exercise routine? Simply wear the KAATSU bands while working out, either with or without weights. For additional information, read my article “How to Stay Fit for Life.” You’ll find an in-depth explanation of how KAATSU works, as well as specific exercises that take advantage of this amazing exercise innovation.
Mix Up Your Exercise Routine with a Vibration Plate
In addition to exercise and KAATSU, another way of combatting osteoporosis is whole-body vibration (WBV) therapy. Essentially, it’s a method wherein vibrations are sent throughout your body in small, controlled doses. This causes positive effects on your body, including increased bone mineral density. In a 2022 meta-analysis30 of 14 randomized controlled trials, researchers noted that WBV therapy exhibited positive effects on patients with knee osteoarthritis (OA):
“Meta-analysis showed that low-frequency and high-frequency whole-body vibration had additional positive effects compared with strengthening exercises alone on pain, knee extensor muscle strength, and physical function in individuals with knee OA. Whole-body vibration with strengthening exercises can be incorporated into treatment protocols.”
Another meta-analysis31 published similar results. Here, researchers showed that WBV therapy boosts bone mineral density in postmenopausal women and reduces the risk of bone fractures in healthy adults. Elderly people who intend to use a vibration plate to manage their osteoporosis will also enjoy other benefits, such as increased cognition.32
For a closer look into the mechanisms and history behind WBV therapy, read my article “Utilize the Power of Vibrations to Promote Wellness.” There, I also discuss exercises that are done on a vibration plate, as well as tips on how to choose the best product for your needs.