Strong bones and longer healthspan
You already know maintaining strong and resilient bones is crucial for overall well-being. As we age, our bone density naturally declines. If we want to not only live longer, but have a long healthspan, it is essential to adopt healthy lifestyle choices to support bone health.
In this blog, we will explore a holistic approach and some best practices to optimize your bone health.
We’ll address the pillars of diet, exercise and supplementation, to help you maintain and restore strong bones throughout your life.
We’ll also address common misconceptions what could be hurting your bone health, rather than helping it!
Diet: Getting Calcium, Vitamin D and K2 from your food for bone health
Milk – does it do a body good? When you think about the role diet plays in bone health I wouldn’t be surprised if you are conjuring up images in your mind of the old “Got Milk?” ads.
For years we’ve been taught that milk builds strong bones due to its calcium content. But what is it doing to the rest of your body?
Yes milk, and dairy products in general, do contain a good amount of calcium. However, our modern pasteurized milk can come with a lot more bad than good. Many people cannot tolerate pasteurized dairy to begin with as it can wreak havoc on their digestion.
Consumption of dairy can cause inflammation and disrupt a healthy gut microbiome. In addition most dairy cows today are treated with excess hormones and antibiotics, that make their way into your glass of milk.
Fortunately there are a lot of other healthy foods out there that contain just as much calcium (or more!) as milk.
To start with, leafy greens are packed full of calcium as well as other nutrients. They come in a wide variety to choose from including kale, collards, bok choy, and mustard greens to name a few. Cruciferous veggies like broccoli, are also rich in calcium. In addition to calcium, these veggies will all contain other essential bone building nutrients like magnesium.
Nuts, seeds, and legumes are another great source of both calcium and magnesium. Try adding some healthy nuts into your diet by sprinkling them on a salad, or eating them as a snack on their own.
Vitamin D is a key nutrient when it comes to bone health. While it’s most commonly received through sunlight or supplementation, you can also get a dose of Vitamin D through your diet as well. Fatty fish like salmon and sardines are rich in Vitamin D, and you can also get a good amount from egg yolks.
Vitamin K2 is another big contributor to bone health. To get an efficient amount most people require a supplement. You can find healthy sources of K2 by consuming fermented foods like sauerkraut, miso, and natto. But most people find it difficult to get the optimal amount through diet alone.
What to cut? With all that said, the one thing to cut from your diet if you care about your bone health is regular soda consumption. Countless studies have shown that drinking soda on a regular basis reduces bone mineral density and leads to fractures (1). It’s also recommended to limit your alcohol and caffeine intake. Excessive alcohol consumption and high caffeine intake can hinder calcium absorption and weaken bones.
Exercise: Build strength for optimal bone health (i.e. Use em, or lose em!)
Another staple to maintaining strong healthy bones is exercise. Of course exercise has multiple benefits for your physical and mental health, but for your bones it’s a must.
In order to get the most bone building benefits out of your exercise routine consider incorporating the following different styles:
Weight-Bearing Exercises: Engage in activities that bear your body weight, such as walking, jogging, dancing, and hiking. These exercises stimulate bone cells, promoting bone density and strength. (2)
Resistance Training: Incorporate strength training exercises using weights or resistance bands to further enhance bone health. Focus on exercises targeting major muscle groups, such as squats, lunges, and core training.
Balance and Flexibility: Include activities like yoga, Pilates, and tai chi to improve balance, flexibility, and posture. These exercises reduce the risk of falls and fractures.
Supplementation: Optimize for bone health by filling the gaps
While it’s important to have a healthy diet and extract as many bone nourishing nutrients as you can, it may not be enough. Supplementing for bone health should also be considered, especially as you get older.
When choosing supplements for bone and immune health, it’s important to understand what supplements will help you, and which could potentially harm you. And in addition, which dosages and mechanisms of delivery are optimal.
Calcium: The supplement you should probably avoid
While it is essential to get enough calcium through your diet to maintain healthy bones, supplementing with calcium can have drawbacks.
Calcium supplements can interfere with the absorption of other vitamins and minerals. If you are going to supplement with calcium it needs to be taken by itself, away from any other supplements. Otherwise it may actually be depleting you from other important nutrients!
Excessive calcium supplementation may increase the risk of developing kidney stones in susceptible individuals. This risk is more significant for individuals with a history of kidney stones or underlying kidney conditions.
There has been some research suggesting a potential association between high-dose calcium supplementation and an increased risk of cardiovascular events, such as heart attacks. This is because an excessive amount of calcium can further contribute to the calcification of the arteries.
You may also experience gastrointestinal side effects when taking high doses of calcium, including constipation or bloating.(3)
With all the issues associated with calcium supplementation, it may be better to focus on taking in calcium through food by eating a diet rich in leafy greens and cruciferous vegetables.
Alternatively, supplementing with Vitamin D3 and Vitamin K2 has very little risk and can greatly enhance your bone health.
Vitamin D3: At the foundation of good bone health
Vitamin D3, also known as the “sunshine vitamin,” is synthesized in the skin when exposed to sunlight. It plays a crucial role in calcium absorption, helping to maintain adequate levels of calcium in the blood.
This nutrient enhances the absorption of calcium from the intestines, ensuring sufficient calcium is available for bone mineralization. Without adequate vitamin D3, calcium absorption is compromised, leading to weaker bones.
Vitamin D3 works in synergy with calcium to support bone mineralization. It helps deposit calcium and phosphorus into the bone matrix, making bones stronger and less prone to fractures.
Optimal vitamin D3 levels are important for muscle function and strength. Strong muscles provide support and protection for bones, reducing the risk of falls and fractures.
Vitamin K2: Vitamin D3’s best friend
This nutrient also plays a critical role in bone health. Its primary function is to regulate calcium metabolism in the body. Vitamin K2 activates proteins, such as osteocalcin, that help bind calcium to the bone matrix. This process ensures that calcium is properly utilized for bone building, preventing its accumulation in soft tissues and blood vessels.
Research suggests that vitamin K2 supplementation may help reduce the risk of osteoporosis and fractures, especially in postmenopausal women. It promotes bone density and strength, contributing to overall skeletal health.
Vitamin K2 works synergistically with vitamin D3 to optimize calcium absorption and utilization. When supplemented together they can help maintain and enhance your overall bone health.(4)
Additional nutrients such as magnesium and omega fatty acids also play a role in maintaining optimal bone health.
Magnesium supports bone strength by increasing bone mineral density, and helping to reduce bone loss. Omega fatty acids found in fish oil supplements help to reduce inflammation and support bone preservation.
Before starting a new supplement routine it is advisable to consult with a healthcare professional to make sure anything you take doesn’t interfere with medications or pre-existing health conditions.
Gut Health: At the heart of it all
Gut health also plays a pivotal role in maintaining bone health. A healthy gut contributes to optimal bone health, while a compromised gut can actually lead to bone density loss!
The gut is responsible for absorbing essential nutrients, including calcium, magnesium, vitamin D, vitamin K, and others that are crucial for bone health. A healthy gut lining that’s functioning optimally allows for efficient absorption of these nutrients.
Conditions that affect gut health, such as inflammatory bowel diseases (e.g., Crohn’s disease, ulcerative colitis), celiac disease, or gastrointestinal surgery, can impair nutrient absorption and lead to deficiencies that may impact bone health.
The gut microbiome, a collection of microorganisms residing in the digestive tract, plays a vital role in maintaining gut health and influencing various aspects of overall health. To start, gut bacteria can affect nutrient metabolism and absorption, including calcium and vitamin K2. Certain bacteria produce enzymes that aid in the breakdown of complex nutrients, making them more bioavailable for the body to utilize.
Gut bacteria also produce Short-Chain Fatty Acids (SCFAs) through the fermentation of dietary fiber. SCFAs have been shown to have a positive impact on bone health by promoting calcium absorption, reducing inflammation, and supporting overall gut health. Tributyrin in particular aids in the upregulation of vitamin D3 receptors, increasing vitamin D3 levels.(5)
The gut microbiome also helps regulate immune responses and inflammation. Imbalances or dysbiosis in the microbiome can trigger chronic low-grade inflammation, which can interfere with bone remodeling and lead to bone loss.
By prioritizing gut health, you can support proper nutrient absorption, maintain a balanced gut microbiome, and contribute to overall bone health.
Summary: A multifaceted approach to optimize your bone health and long healthspan
Supporting optimal bone health starts with the healthy choices that you make today.
✅ Choose a balanced diet rich in veggies and foods with containing Calcium, Vitamin D, K2, and Magnesium
✅ Reduce soda, excessive alcohol and caffeine.
✅ Prioritize weight-bearing, resistance training, and balance & flexibility exercise as part of your daily routine.
✅ Take the initiative to take charge of your gut health.
✅ Be proactive in your supplementation, especially with vitamins D3 and K2.
If you you’ve got a handle on the other pillars and supplementation is your next step, we’ve developed a suppository supplement to help address your bone health needs.
Our Immune & Bone Builder suppository is rich in vitamin D3, vitamin K2, and magnesium. It provides these critical nutrients in the research-backed dosages and delivery mechanism to ensure optimal absorption and bioavailability.
We’ve also added Tributyrin to support your gut health and to help increase the upregulation of D3.
The advantage with supplementation by suppository is that these nutrients are assimilated into your bloodstream within a very short period of time. To learn more about how suppositories work check out The Benefits of Nutraceutical Suppositories.
Maintaining healthy bones throughout your life is possible with the right approach. At Healus we can help you get there by supporting both your gut microbiome and bone health with cutting edge supplements backed by 30 years of clinical practice.
To learn more about our products visit Healus Health.
References:
- Li Chen, Ruiyi Liu, Yong Zhao, Zumin Shi. “High Consumption of Soft Drinks Is Associated with an Increased Risk of Fracture: A 7-Year Follow-Up Study.” 2020 Feb 19. doi: 10.3390/nu12020530.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071508/ - Livia Santos, Kirsty Jayne Elliott-Sale, Craig Sale. “Exercise and bone health across the lifespan.” 2017 Dec;18(6):931-946. doi: 10.1007/s10522-017-9732-6. Epub 2017 Oct 20.
https://pubmed.ncbi.nlm.nih.gov/29052784/ - Kelvin Li, Xia-Fang Wang, Ding-You Li, Yuan-Cheng Chen, Lan-Juan Zhao, Xiao-Gang Liu, Yan-Fang Guo, Jie Shen, Xu Lin, Jeffery Deng, Rou Zhou, Hong-Wen Deng. “The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health.” 2018 Nov 28 doi: 10.2147/CIA.S157523.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276611/ - J lwamoto, T Takeda, S Ichimura. “Effect of combined administration of vitamin D3 and vitamin K2 on bone mineral density of the lumbar spine in postmenopausal women with osteoporosis.” 2000;5(6):546-51. doi: 10.1007/s007760070003. https://pubmed.ncbi.nlm.nih.gov/11180916/
- T Gaschott, D Steinhilber, V Milovic, J Stein. “Tributyrin, a stable and rapidly absorbed prodrug of butyric acid, enhances antiproliferative effects of dihydroxycholecalciferol in human colon cancer cells.” 2001 Jun;131(6):1839-43. doi: 10.1093/jn/131.6.1839.
https://pubmed.ncbi.nlm.nih.gov/11385076/