Hey there, welcome back! Remember when we discussed how our bone and immune health are interconnected in my previous blog? Well, the story doesn’t end there! In this follow-up blog post, we’ll dive deeper into practical strategies to fortify your bone and immune system, treatment options, essential nutrients as well as lifestyle changes. Let’s get to it!
Testing, treatment options and supplements
While osteoporosis hasn’t traditionally been classified as an autoimmune disease, emerging research suggests a potential link between immune system dysfunction and bone loss. This emphasizes the need to assess both conditions during diagnosis to optimize treatment and minimize future complications. Diagnosis involves a variety of methods combined including: bone mineral density test for osteoporosis, and laboratory tests for autoimmune diseases, specifically antinuclear antibody test. Your doctor might even request an X-ray to make the diagnosis.
When it comes to building strong bones, there’s no one-size-fits-all magic potion. What works for your neighbor might not be the best approach for you! This is where personalized treatment plans come in. Let’s take a peek at some of the FDA-approved options:
- Bisphosphonates
- Estrogen-related therapy
- Parathyroid hormone analogs
- RANK-ligand inhibitor
Patients are also required to take vitamin D and Calcium supplements, and the dose depends on each person.
Macros, vitamins and minerals that support bone and immune health
As a registered dietitian, I can assure you that eating a well-balanced diet with a variety of nutrients while reaching the recommended values can do wonders to your bone overall health. Here’s a breakdown of the essential macro and micro nutrients and their food sources:
Macronutrients
| Macronutrient | Benefits | Food sources |
| Carbohydrates | Fiber and fermentable carbs can be beneficial in preventing osteoporosis. Certain types of fiber are fermented by gut bacteria, creating a more favorable environment for the absorption of minerals like calcium and magnesium, which contributes to better bone mineralization and density. | Whole grains, legumes, fruits, vegetables, nuts and seeds. |
| Protein | Proteins maintain skeletal health through various mechanisms: it’s a significant portion of the organic bone matrix, it helps regulate insulin-like growth factor 1 (IGF-1) levels, and can potentially influence calcium metabolism. Aim for 30g per meal or 4-5 oz. | Chicken breast, eggs, dairy products, tofu, legumes. |
| Fat | High intake of saturated fat results in decreased bone mineral density and increased risk of fractures. On the other hand, unsaturated fatty acids positively affect bone health. | Olive oil, avocado, nuts and seeds. |
Micronutrients
| Micronutrient | Benefits | Food sources |
| Calcium | Did you know that over 99% of calcium is stored in our bones? Adequate calcium intake is crucial for promoting healthy skeletal growth and ensuring effective bone mineralization. Without it, your skeleton might miss out on its full potential, making it more susceptible to damage. | Milk and dairy products, salmon, almonds, leafy green vegetables, tofu |
| Vitamin D | Vitamin D plays a crucial role in bone health by regulating intestinal calcium absorption, bone resorption and skeletal mineralization. Insufficient levels of vitamin D increases susceptibility to autoimmune diseases and can also affect the immunity, inflammation and muscle function. | Egg yolk, fatty seafood, cod liver oil and breakfast cereals |
| Vitamin K2 | Several studies have shown that vitamin K2 supplements are beneficial for bone loss and bone mineral density, particularly in the lumbar region. | Fermented foods, dairy products, meat, egg yolks |
| Collagen | Collagen supplementation has been shown to cause improvement in bone formation and reduce bone degradation. | Type I – III are most common; Bovine, Marine. Chicken are common examples
*Verisol collagen improves skin health |
Other important nutrients include:
- Magnesium: Spinach, kale, almonds, pumpkin seeds, lentils, salmon
- Copper: Oysters, crab, liver, cashews, chickpeas, dark chocolate
- Zinc: Beef, chicken, shrimp, hemp seeds, cheese
- Vitamin C: Strawberries, oranges, bell peppers, kiwi, broccoli
- Vitamin A: Sweet potato, carrots, kale, liver
4 Lifestyle changes for osteoporosis prevention
#1: Exercise
One of the most underestimated forms of prevention is exercise! While we often associate posture with outward appearances, its impact reaches far deeper, playing a crucial role in preventing osteoporosis. Poor posture weakens your spine and throws off your balance, increasing your risk of falls and spinal fractures, both major concerns for osteoporosis.
Regular balance and posture exercises can help straighten your spine, strengthen your core, and improve your coordination, reducing your fall risk and fortifying your bones against osteoporosis.
#2: Reducing chronic stress
Stress isn’t just bad for your mood, it can weaken your bones! Emerging research points to chronic psychological stress as a contributor to osteoporosis through complex biological processes. Learn how to manage your stress and make sure to engage in de-stressing activities such as meditation, breathing exercises or exposure to nature.
#3: Improved sleep
The National Sleep Foundation Survey found that People with osteoporosis reported short sleep duration and were 67% more likely to get less than 6 hours of sleep per night. In fact, one study showed that short sleep duration was associated with lower Bone Mineral Density and higher risk of osteoporosis. So make sure to get those 7-8 hours of sleep every day!
4: Strong social support system
Living with osteoporosis can be challenging, both physically and emotionally. Navigating lifestyle changes, potential pain management, and the fear of fractures can feel overwhelming. That’s where a strong support system comes in. Having reliable friends, family, or even dedicated care networks can make a world of difference!
Healthy bones and a strong immune system start with what you eat. As a gut-health expert, I know the secret: nourishing your body with the right combination of nutrients. My Restore Program is your key to unlocking this potential. If you’re ready to take your health to another level and work towards better aging, then get on the waitlist here!
