A Holistic Approach to Bone Health
As an integrative health physician, I've witnessed firsthand how bone health can dramatically impact quality of life, particularly for women entering menopause. Osteoporosis is the most common disease condition associated with menopause, affecting almost one-third of women over the age of 65. These aren't just numbers—they represent real people at risk for life-altering fractures.
When a fracture occurs, the consequences can be severe. The mortality rate in the year following a hip fracture can be up to 36%. Chronic pain from vertebral fractures can cause significant pain and negatively impact quality of life. Up to 50% of these bone fragility fractures are preventable with proper intervention.
While the emphasis is often on pharmacologic treatment there are many lifestyle approaches to support and improve bone health.
Understanding potential intervention targets starts first with understanding some common sources of bone loss.
Six Common Sources of Bone Loss
1. Inflammation
2. Stress
3. Hormonal imbalance
4. Mineral imbalance
5. Acidity
6. Sedentary lifestyle
Each of these factors creates conditions where bone breakdown exceeds bone formation—but each can also be addressed through targeted lifestyle changes.
Practical Strategies for Stronger Bones
1. Reduce Inflammation
Chronic inflammation signals the body to break down tissue rather than build it. Combat this with an anti-inflammatory, whole-food diet rich in colorful vegetables, healthy fats, and lean proteins. Limit sugar and processed foods, which promote inflammation and disrupt mineral balance.
2. Manage Stress
A stressed nervous system prioritizes survival over tissue building. When stress hormones are chronically elevated, your body can't repair and build strong bones. High cortisol levels create a catabolic (tissue breakdown) environment that promotes the loss of bone density.
Reducing cortisol levels through stress reduction practices such as meditation, breathwork, and play is helpful. In addition, incorporating adaptogenic herbs such as Ashwagandha, Rhodiola, and Ginseng that lessen the impacts of stress chemistry on the body’s tissues can create an environment that maintains and improves bone density.
3. Support Hormonal Health
Menopausal hormone therapy (MHT) maintains and can improve bone density. While osteoporosis prevention isn't an FDA-approved indication for MHT, the bone benefits are well-documented. Discuss with your healthcare provider whether this option is appropriate for you.
4. Optimize Mineral Balance
Bones need more than just calcium. Ensure adequate dietary intake of calcium, magnesium, and other key minerals through foods like leafy greens, nuts, seeds, and legumes. When possible, obtain your calcium requirements from food. Targeted nutritional supplementation of magnesium, vitamin D, and vitamin K may be necessary based on your body’s unique needs and the difficulty of obtaining adequate amounts of some of these key nutrients through the diet.
5. Balance Your Body's pH
Highly acidic foods can cause minerals to be leached from bones to maintain proper acid-base balance in the blood. Limit acidifying substances like excess sugar, alcohol, and caffeine. Instead, emphasize alkaline-forming foods like vegetables and fruits.
6. Move Mindfully
Physical activity is crucial for bone strength. Incorporate weight-bearing exercises like walking, jogging, or dancing, along with resistance training, to build muscle that supports bone. Practices like tai chi and certain forms of yoga can improve balance and reduce fall risk while strengthening bones.
Remember, bone health isn't just about preventing fractures—it's about maintaining independence and vitality throughout life. By addressing these six factors, you're not just building stronger bones. You also create a foundation for overall wellness that extends beyond your skeleton.
If you would like support in assessing your risk factors for osteoporosis and improving bone health, you can schedule an appointment with Dr. Nicole.
To your health,
Dr. Nicole 🌿
