Introduction
The human body has 206 bones in it. For the most part, most people do not have a “bone focus” until there is an incident or an accident to cause heightened awareness. This is considered a “Wake-up” call.
I am writing this for primarily women, who may be similar to me; you might not be aware how important your bones are to your life. If you are nearing menopause, are right in the middle of menopause, or are in post menopause, then this article may be important for you to read.
Facts
One out of two women (1 out of 4 men) globally will have some form of osteoporosis in their lifetime, most often in the post menopause timeframe. Women will discover this condition when the fragility of their bones is revealed, usually after an unexpected fall.
This fall might be a life-changing moment. Bones are always in a state of rebuilding themselves while also breaking down (resorption); they are never static, but are constantly in a state of change. Bones have both density and quality related to them.
Bone Mineral Density (BMD) test measures calcium and other minerals in the bones. Bones containing more minerals are more dense so they tend to be stronger, less fragile, and less likely to break.
Bone Density Scores Defined
• Normal: T-score of –1 to 0 and above
• Osteopenia: T-score of –1 to -2.5
• Osteoporosis: T-score of –2.5 or below
Bone Quality
Bone Quality encompasses factors like the bone’s microarchitecture, mineral composition, and how well the bone resists fracture. Bone quality describes aspects of the bone composition and structure that contribute to bone strength, independent of bone mineral density. These include bone turnover also called, remodeling. Bone turnover is the continuous process of bone remodeling, where old bone tissue is resorbed by “osteoclasts” (responsible for bone breakdown) and replaced with new bone tissue by “osteoblasts” (responsible for bone formation). This balanced cycle between the osteoclasts and the osteoblasts is essential to maintain bone strength, structure, and calcium homeostasis).
The process of managing bone density and quality, on a daily basis, involves several aspects. It is our attempt to make this information understandable, in lay-person terms, to reduce complicated factors
Involved in this life-changing moment are the following topics:
– Mindset (orientation to daily life)
– An Osteo Bone specialist, your “ally” with whom you feel connected
– Testing (for bone quality and density)
– Nutrition (what must be the new focus)
– Supplements (based on bloodwork)
– Medication (if determined)
– Hormones (if determined)
– New exercise program (change in priorities)
– Financing your bone management
Mindset
First of all your mindset must change. You can no longer be clueless or cavalier about your bones. You cannot take your bones for granted, as I did. You must include your bones in every choice/decision that you make. Your bones must be factored into your daily schedule along with appointments with professionals who will support you on your healthy bone journey.
You need to interview various professionals to determine who is your ally, who will support your goals, and partner with your bone plans going forward.
Strong bones, strong future.
Osteo Specialist (Your Ally)
You may find a General Practitioner, an orthopedist, or an online celebrity bone specialist who seems to know everything about this topic. The most important aspect is that your health practitioner truly believes that you can and will be in the “Driver’s Seat” of your health, specifically related to your bones. You don’t want a dogmatic dictator who is going to mandate your choices, and even make you even feel guilty for being in this predicament. Instead, you want a person who will discuss options with you, help you design your master plan, based on where you are currently and where you want to ultimately be in relation to your overall bone health. You might call this person your “Bone Coach!”
Testing
As I write this, there are some important tests available to patients. Assuming that you have already determined your “Bone Specialist Ally,” you want to ask her or him to conduct a blood draw to provide a baseline (starting point). Your blood work will let you know where you are sufficient, deficient, or on track. After you have this bloodwork information, you then want to have a conversation with your specialist to determine what you need to do to ensure that you have the strategy that works best for you.
In addition to your bloodwork, you will want to have either a:
DEXA Scan (dual-energy X-ray absorptiometry);
REMS (Radiofrequency Echographic Multi-Spectrometry), which is non-invasive, radiation-free, ultrasound technology used to assess bone health, particularly for diagnosing osteoporosis and evaluating fracture risk. REMS analyzes ultrasound signals from the lumbar spine and proximal femur to determine bone mineral density (BMD) and other parameters related to bone quality. (In some countries, only DEXA Scans are available).
Use a bone test (whichever test you can access) to provide a baseline (a starting point) to formulate your goals for your lifelong bone journey.
Nutrition
Protein is no longer an option; it has now become a daily requirement. To determine your daily protein intake, do this simple exercise. Take your body weight in kilos. For example,
• Daily protein requirement = body weight in kg × 1.6
• Example: 50kg → 80g of protein per day
• If food intake isn’t enough → add supplements
Everyone is different, so do the math to be sure. You don’t need to become a mathematician, but you do need to take an active interest in everything you like to eat that can provide you with the total amount of daily protein that your body requires. If your food doesn’t supply adequate amounts of each vitamin and mineral, then you must rely on supplements in the proper dosages for your bones to thrive.
💊 Supplements
Calcium is now essential to your bone health, quality, and rebuilding. What used to be the conventional wisdom was take one Calcium capsule per day and you are all set. Today, it has become clear that the human body can only absorb 500 mg of calcium at any one time. Be very careful about calcium since there are at least 10 different types of calcium available on the market, and please note, not all types of calcium are created equal! (I can share the calcium I take, and I do not receive any compensation from the company).
Absorption of is key to the supplements. As we age, the body is less able to absorb calcium as efficiently as when we were young. Therefore, the average post-menopausal woman can only absorb 500 MG of Calcium at any one time. So, taking a capsule or tablet of 1200 mg results in 700 mg being eliminated or possibly accumulated in your kidneys and arteries forming blockage, which you, don’t want. This is why you need to be responsible for all of the information that relates to your total bone health journey.
Vitamin D is essential for calcium absorption. Some Vitamin D can and will be supplied by the sun, however, this is geographically based and individually assessed. 4,000 i.u.’s or 100 mcg’s.
Collagen is another requirement that you must factor into your daily intake. In general terms, 10 grams per day is a general gauge. (from 2.5 to 15 grams depends on age, diet, and goals).
Magnesium is key to the proper functioning of bones, with 60% contained within the skeleton. Note: higher magnesium intake equals increased bone density.
Boron improves the body’s ability to absorb magnesium, to achieve optimum bone density and adequate mineral content.
Vitamin K activates proteins that help firm and mineralize bone and is crucial for the regulation of blood calcium levels, directing minerals away from soft tissue and into the bones.
Vitamin A 700 mcg’s per day.
Vitamin C 1,000 mg per day.
CoQ10 dosage ranges from 100-200 mg per day.
DHEA 25 mg per day.
Medication
You may have been advised to take medication that slows down the resorption of your bones or accelerates the strengthening of your bones. There are several medications that can be prescribed. Before you buy into whatever protocol is recommended, make sure that you research the pros and cons of the suggestions and be especially vigilant of the potential side effects.
Hormones
Hormones play a crucial role in maintaining bone density, growth, and quality throughout life, influencing both bone formation and resorption. Key hormones include estrogen, testosterone, progesterone, and growth hormone, as well as hormones involved in calcium regulation like parathyroid hormone.
Exercise
Exercise changes when you focus on your bones. You may hear, “Start lifting weights!” This is important because strength training is crucial to maintain and increase bone density due to the mechanical (positive) stress it places on bones. This stress stimulates bone-forming cells, leading to stronger, denser bones, and can help offset age-related bone loss and reduce the risk of osteoporosis. Determining your precise program is ideally designed with a weight-strength training specialist who can customize your program based on what you can and will be able to do on an ongoing basis.
Finances
Meet with your financial advisor/manager to ensure that you have a plan in place to take care of everything that we have discussed above. This will help to reduce your stress and manage the process overall.
Final thoughts!
I am not a physician; however, I am a diligent patient who is concerned about you understanding this process and the impact on our bodies. Please manage any overwhelm so it doesn’t block your progress. Use your support network and your dedicated bone specialist to help you deal with all aspects of your health. You can do this!
I am not a physician; however, I am a diligent patient who is concerned about you understanding this process and the impact on our bodies. Please manage any overwhelm so it doesn’t block your progress. Use your support network and your dedicated bone specialist to help you deal with all aspects of your health. You can do this!
Remember, one step at a time, and one day at a time. Good luck and may your bones be dense, strong, of the highest quality… and here’s to your optimum health for the rest of your life! 🙏
My email is: drcheriecs@gmail.com. Reach out with the latest breakthroughs on bones, and share for the benefit of all of us!
Here’s to strong bones and a powerful life.