Healthy Bones Support Guide
Helpful Tips and Supplements to Keep Your Framework Standing Strong!
IIn the United States, approximately 10 million people are estimated to have osteoporosis, while an additional 44 million people have osteopenia, a precursor condition that involves lower-than-normal bone density. Osteoporosis is responsible for about two million fractures per year in the U.S. alone, costing the healthcare system billions in medical expenses. These bone fractures can significantly impact quality of life, especially among older adults, as hip, spine, and wrist fractures are common and can lead to prolonged disability. Each of these conditions shares common symptoms with osteoporosis and osteopenia, such as joint pain, fragility fractures, reduced height, and posture changes.
Other bone weakness conditions include osteomalacia (softening of bones due to vitamin D deficiency) and Paget’s disease (abnormal bone destruction and regrowth). Rickets, primarily seen in children, also causes bone weakness.
We'll discuss how sufficient vitamin D, calcium, phosphate intake is key and which organs must be nourished to maintain healthy bones and prevent fractures.
Understanding Common Bone Weakness Indicators
Here are the top 10 indicators of bone weakness:
- Frequent Back and Joint Pain
- Easily Popping or Cracking Joints
- Frequent Fractures or Broken Bones
- Joint Dislocations
- Imbalanced Hormones
- Weak or Loose Teeth
- Weak or Brittle Nails
- Poor Posture and Hunched Appearance
- Loss of Height
- Muscle Weakness and Fatigue
These signs often develop gradually, making early detection through routine check-ups and awareness of symptoms crucial for effective bone health management.
Bone Composition and Dietary Influence
Bones are made up of a matrix of collagen protein, water, and minerals, mainly calcium and phosphorus. This protein-mineral complex gives bone its strength and flexibility. Diet plays a critical role in bone health, as deficiencies in specific nutrients can weaken bones.
1. Calcium and Vitamin D: Calcium is the primary mineral in bone, while vitamin D aids its absorption in the intestines. Low levels of these nutrients can lead to weakened bones.
2. Protein: Protein is essential for the collagen matrix in bones, which provides structure and elasticity. While too much protein without adequate calcium can potentially lead to calcium loss, moderate protein intake supports bone density.
3. Magnesium, Potassium, and Vitamin K: Magnesium helps with bone mineralization, potassium reduces bone resorption, and vitamin K supports bone protein synthesis.
4. Excessive Processed Foods and Sugars: Diets high in processed foods can cause nutrient imbalances that weaken bones by increasing acid load, which the body may counterbalance by drawing calcium from bones.
Helpful strategies to strengthen bones:
1. Engage in Weight-Bearing Exercise: Activities like walking, jogging, dancing, and strength training stimulate bone growth by putting stress on the bones, prompting them to build density and strength over time. Strength training, in particular, also enhances muscle mass, providing additional support to bones.
2. Incorporate Protein-Rich Foods: Protein is necessary for the collagen matrix in bones, which provides flexibility and resilience. Eating lean proteins such as fish, eggs, legumes, and nuts supports bone density and reduces the risk of fractures.
3. Limit Caffeine and Alcohol Intake: Excessive caffeine and alcohol can interfere with calcium absorption, weakening bones over time. Limiting consumption helps maintain bone density. Excessive caffeine and alcohol can interfere with calcium absorption, weakening bones over time. Limiting consumption helps maintain bone density.
4. Practice Balance and Flexibility Exercises: Activities like yoga, pilates and tai chi improve balance and flexibility, which reduces the risk of falls and fractures by supporting joint health and stability, further protecting bones.
Systems Involved in Bone Health
Strong bones rely on multiple body systems, including the digestive, endocrine, and nervous systems.
1. Digestive System: Adequate digestion and absorption are fundamental for bone health. Sufficient hydrochloric acid (HCl) in the stomach is crucial for mineral and protein absorption, as it helps break down food and release nutrients. Without proper stomach acid levels, essential minerals like calcium, magnesium, and phosphorus may not be fully absorbed.
2. Endocrine System: Hormone balance is essential for bone remodeling and density. Excessive cortisol, a catabolic hormone often elevated by chronic stress, can lead to bone breakdown and skin thinning. Prednisone, a synthetic cortisol, is linked to osteoporosis and skin thinning when used in high doses or over extended periods. Testosterone and estrogen play anabolic roles, promoting bone formation and density. Adequate sleep enables parasympathetic nervous system activation, fostering testosterone and estrogen production, which helps maintain bone health.
3. Nervous System: Sleep also supports nervous system recovery, essential for bone and muscle maintenance. The parasympathetic state, achieved during deep sleep, is crucial for overall recovery and hormonal balance.
4. Immune System and Detoxification: Eliminating toxins is vital for bone health. Heavy metals, parasites, and xenoestrogens can interfere with hormone balance and nutrient absorption. Xenoestrogens, which mimic estrogen in the body, can disrupt natural hormone levels and impact bone density.Studies have demonstrated that cortisol can increase bone loss and that certain medications, such as prednisone, significantly raise osteoporosis risk. Furthermore, proper vitamin D and calcium intake is shown to reduce fracture risk in postmenopausal women. Optimizing diet and managing lifestyle factors, such as sleep and stress, are therefore essential steps in maintaining strong bones and preventing osteoporosis and osteopenia.
Other organs that help with bone health | Spleen & Parathyroid
The parathyroid glands and the spleen both contribute to maintaining bone health and proper blood calcium levels, albeit in different ways. The parathyroid glands, located behind the thyroid in the neck, produce parathyroid hormone (PTH), which is essential for regulating calcium levels in the blood. When blood calcium levels are low, PTH is released, signaling bones to release calcium into the bloodstream. This action is essential for critical body functions, including nerve signaling and muscle contraction. PTH also activates vitamin D in the kidneys, increasing calcium absorption from the intestines and helping to maintain a balance between bone resorption (breakdown) and formation.
The spleen, is involved in calcium regulation, supports bone health by managing immune cells and removing damaged or old red blood cells from circulation. It plays an indirect role in protecting against inflammation, which can negatively impact bone health if chronic. Inflammation can disrupt bone remodeling by increasing cytokines that favor bone breakdown over formation. The spleen’s support for immune function indirectly benefits hormone balance and helps sustain an environment conducive to bone formation.
Together, the parathyroid and spleen contribute to a balanced hormonal and immune environment, promoting optimal calcium levels and maintaining bone density and strength.
Supplementing for Health Bone Support
The Bone Health Packs are the simplest way to get your bone nutrition in.
Add in the Spleen Desiccated and a bottle of Gotu Kola Complex and you have Standard Process and Mediherb's best combination for supporting healthy bones and joints.
Supporting Collagen repair with Gotu Kola
Collagen repair can be supportedwith Gotu Kola Complex. It’s traditionally used for shortening the healing time of damaged tissues, making it beneficial post-injury. Gotu Kola (Centella asiatica) has been studied for its potential benefits in various health-related areas, including muscle repair and skin health. It’s also traditionally used to enhance memory and cognitive function. The therapeutic properties of Gotu Kola and its triterpenes, such as asiaticoside and madecassoside, have been examined for their effects on neurological, ligament, muscle and skin issues.
However, we note that high-quality human studies are still lacking to confirm many of the traditional uses. More research is still needed on optimal dosages and efficacy.
Standard Process and Mediherb offer targeted nutrients and herbs to keep you mobile and standing tall.
Disclaimer: This blog post is intended for educational and inspirational purposes only, focusing on bone-related health and wellness. It should not be considered a substitute for professional medical advice. For personalized health guidance, please consult with healthcare professionals who can offer expert advice tailored to your specific health needs. This will ensure that any health decisions you make are informed and appropriate for your individual circumstances. Professional consultation is especially crucial for managing your health effectively.
Helpful Links and References
Nordin BE, Morris HA. The calcium deficiency model for osteoporosis. Nutr Rev. 1989 Mar;47(3):65-72. doi: 10.1111/j.1753-4887.1989.tb02794.x. PMID: 2649803.
Hu K, Adachi JD. Glucocorticoid induced osteoporosis. Expert Rev Endocrinol Metab. 2019 Jul;14(4):259-266. doi: 10.1080/17446651.2019.1617131. Epub 2019 May 16. PMID: 31094232.
Niculet E, Bobeica C, Tatu AL. Glucocorticoid-Induced Skin Atrophy: The Old and the New. Clin Cosmet Investig Dermatol. 2020 Dec 30;13:1041-1050. doi: 10.2147/CCID.S224211. PMID: 33408495; PMCID: PMC7779293.
Ishikawa S, Kim Y, Kang M, Morgan DW. Effects of weight-bearing exercise on bone health in girls: a meta-analysis. Sports Med. 2013 Sep;43(9):875-92. doi: 10.1007/s40279-013-0060-y. PMID: 23754172.
Gohil KJ, Patel JA, Gajjar AK. Pharmacological Review on Centella asiatica: A Potential Herbal Cure-all. Indian J Pharm Sci. 2010 Sep;72(5):546-56. doi: 10.4103/0250-474X.78519. PMID: 21694984; PMCID: PMC3116297.
