From the Desk of Dr. Karl R.O.S. Johnson, DC.....

In this comprehensive guide, I will provide you with valuable insights on how to enhance your bone density through a combination of a healthy diet, specific nutritional supplements, weight-bearing exercises, and alternative therapies. By incorporating these strategies into your daily routine, you can take proactive steps towards improving your bone health and overall well-being. So, let's dive in and explore the various ways you can optimize your bone density for a healthier and stronger body.

Come along with us as we explore important aspects of causation, evaluation, and treatment choices (both conventional and alternative) to boost your bone density. Keep an eye out for valuable perspectives and don't hesitate to share your thoughts in the comment section below.

Understanding Bone Density and Its Importance

Bone density refers to the amount of mineral matter, such as calcium and phosphorus, present in your bones. It is a measure of the strength and density of your bones, which is crucial for maintaining overall bone health and preventing conditions like osteoporosis and fractures.

Having good bone density is important because it reduces the risk of bone fractures and ensures that your bones can support your body weight and perform daily activities without any issues.

As we age, our bone density naturally decreases, making it essential to take proactive steps to maintain and improve it.

Discover essential information to enhance your bone health by delving into the details...

A common method for assessing bone density is through dual x-ray absorptiometry, commonly referred to as DEXA. This procedure typically involves measuring bone density in the lower spine (lumbar region), both hips, and sometimes the wrists and neck for cervical spine evaluation.

For those living in the metro Detroit area, I highly recommend a visit to Regional Medical Imaging (RMI) in Novi for a comprehensive bone density assessment. My personal experience with this evaluation sparked a deep fascination with the importance of bone density!

DIFFERENCES BETWEEN OSTEOPENIA AND OSTEOPOROSIS

Osteopenia and osteoporosis are terms used to classify bones that have gradually weakened over time. Bone mineral density (BMD) scores are utilized to assess bone strength by measuring the mineral levels, such as calcium, within your bones. A lower BMD score indicates an elevated risk of fractures or breaks occurring.

Osteopenia can be seen as the initial stage on the path to osteoporosis. Essentially, it signifies that your bone density is below the usual levels, yet not yet leading to significant issues.

Peak bone density is typically reached around the age of 35. As you age and experience a decrease in bone density, you may be at risk for developing osteopenia. While this process often starts without any noticeable symptoms, easy fractures or breaks may prompt your doctor to evaluate your bone density levels.

When interpreting the results of your DEXA scan, you will receive a T-score that compares your bone density to that of healthy young adults. This numerical value gives insight into the condition of your bones in relation to the average density of a younger population.

If your bone density T-score falls below the normal range, specifically between -1 and -2.5, you may be classified as having osteopenia. Should your T-score dip below -2.5, a diagnosis of osteoporosis may be warranted. The risk of broken bones increases by 1.5 to 2 times with each 1-point drop in the T-score.

Diagnosing osteopenia versus osteoporosis is best achieved through BMD testing, where your T-scores serve as a valuable indicator of the condition of your bones.

Osteoporosis represents a severe progression from osteopenia, where the honeycomb-like structure within your bones becomes increasingly porous as bone density declines. This results in a loss of density and strength, leading to delicate, brittle bones that heighten the risk of fractures and breaks, even during routine daily activities. 

Urine test for measuring rate of bone loss available

To prioritize your bone health and track changes in bone density, consider exploring a specialized urine test designed for this purpose. This test evaluates the levels of intermolecular compounds that contribute to the structure of collagen in bones and other tissues.

Pyridinium crosslinks are stabilizers of collagen molecules. Pyridinium crosslinks consist of both pyridinoline (PYD) and deoxypyridinoline (DPD). Deoxypyridinoline is found predominantly in bone tissue, whereas pyridinoline is found in both bone and cartilage. Bone collagen contains both pyridinoline (PYD), which is reflective of collagen loss of all types, and its component deoxypyridinoline (DPD), which specifically reflects bone collagen.

Presence in the urine of higher than normal amounts of PYD and DPD indicate a rapid rate of bone loss.

Being proactive about your bone health is crucial, and discussing this test with your healthcare provider can offer valuable insights into the condition of your bones. Don't hesitate to ask about this test during your next appointment to take proactive steps towards maintaining robust and healthy bones. For further details on this subject, explore my dedicated blog post about this urine test.

Some individuals may prefer alternative methods over medications to address osteopenia or osteoporosis.

Commonly prescribed medications for addressing osteopenia or osteoporosis often belong to the class of bisphosphonates. These drugs are specifically formulated to slow down bone loss and reduce the likelihood of fractures, particularly in the hip and spine regions. While bone regeneration is a gradual process, many individuals have reported enhanced bone density following a five-year treatment regimen.

Frequently prescribed bisphosphonates like risedronate (Actonel), alendronate (Fosamax), ibandronate (Boniva), zoledronic acid (Reclast), and pamidronate (Aredia) are commonly employed in the management and prevention of osteoporosis.

Bones are dynamic structures, housing two essential cell types that work together to maintain bone health. Osteoblasts are responsible for constructing new bone tissue, while osteoclasts diligently remove old, worn-out bone material. The ultimate goal is to ensure that your bones possess both strength and flexibility, enabling them to withstand daily stresses without succumbing to fractures or damage.

Bisphosphonate medications work by inhibiting osteoclast activity, allowing old bone material to accumulate while osteoblasts continue to generate new bone tissue. While this may improve the appearance of bones on a DEXA scan, it can compromise flexibility and increase the risk of catastrophic fractures of the thigh. According to the Harvard Health Blog, "Yet bisphosphonates—like most drugs—can have side effects. As we wrote in the October 2010 Harvard Women’s Health Watch, one such side effect is atypical fractures of the thighbone. The study released today in the Archives of Internal Medicine adds further support to this connection. In this study of 477 people, 82% of those with atypical fractures were taking bisphosphonates. Only 6.4% of patients who had a classic femur fracture were on the drugs. Bisphosphonates have also been implicated in a rare, but very serious bone disease of the jaw (called osteonecrosis) in women who undergo dental procedures involving the jaw while taking these drugs." [1]

While some bisphosphonate medications are intended for oral consumption, there are concerns about their absorption rates and potential side effects, such as heartburn symptoms. On the other hand, certain bisphosphonate drugs are administered intravenously for osteopenia or osteoporosis management.

Some potential side effects of oral bisphosphonates may include muscle cramps or pain, difficulty swallowing, heartburn, abdominal discomfort, headaches, and/or rash. Additionally, zoledronic acid may result in symptoms like low blood pressure, dizziness, muscle pain, nausea, constipation, fever, and/or rash. These effects may persist for 1–2 days up to 10–12 days following your infusion. For a more comprehensive list of warnings and side effects of bisphosphonates, I recommend checking out Drugs.com for further information.

The Role of Diet in Bone Health

A nutritious diet plays a significant role in improving bone density. Consuming a variety of foods that are rich in essential nutrients can provide the building blocks necessary for strong and healthy bones.

Include calcium-rich foods in your diet, such as dairy products, leafy green vegetables, and fortified foods. Calcium is a crucial mineral for bone health and helps in maintaining bone density.

Vitamin D is also essential for bone health as it helps in the absorption of calcium. Include foods like fatty fish, egg yolks, and fortified foods in your diet, or consider taking a vitamin D3 supplement if needed (preferably with K1, K2 and Magnesium).

A diet rich in fruits and vegetables provides antioxidants and anti-inflammatory properties, which can help reduce inflammation in the body and support bone health. Incorporate a variety of colorful fruits and vegetables into your meals.

Avoid excessive consumption of alcohol, as it can interfere with calcium absorption and increase the risk of fractures.

Limit your intake of processed foods and sugary beverages, as they can contribute to inflammation and negatively impact bone health.

In the realm of enhancing bone health, a groundbreaking discovery from a researcher at Florida State University unveils a simple yet effective solution for averting fractures and osteoporosis - the consumption of dried plums. This significant study, titled "Comparative effects of dried plum and apple on bone in postmenopausal women," was featured in the esteemed British Journal of Nutrition in August 2011. Explore my dedicated blog post for more information on this subject.

Factors in one's lifestyle that can lead to weakened bone health

Osteoporosis is often influenced by a mix of genetic, hormonal, and lifestyle factors. Here are some common lifestyle factors that are linked to osteoporosis:

1. Poor Nutrition: A diet lacking in calcium and vitamin D can significantly increase the risk of osteoporosis. Calcium is essential for bone health, and vitamin D helps the body absorb calcium. Insufficient intake of these nutrients over time can weaken bones and make them more susceptible to fractures.

2. Sedentary Lifestyle: Lack of physical activity or prolonged periods of inactivity can lead to decreased bone density. Weight-bearing exercises, such as walking, jogging, or resistance training, help stimulate bone growth and maintain bone strength. Sedentary behavior also contributes to muscle weakness, which can further increase the risk of falls and fractures.

3. Smoking: Smoking has been linked to a higher risk of osteoporosis. It affects bone health by reducing the blood supply to bones, interfering with the absorption of calcium, and decreasing estrogen levels in both men and women. Over time, these effects can weaken bones and increase the likelihood of fractures.

4. Excessive Alcohol Consumption: Chronic heavy drinking can have detrimental effects on bone health. Alcohol interferes with the body's ability to absorb calcium and disrupts the balance of hormones involved in bone formation. It also increases the risk of falls, which can result in fractures, especially in individuals with weakened bones.

5. Low Body Weight or Eating Disorders: Being underweight or having a history of eating disorders, such as anorexia nervosa or bulimia, can contribute to osteoporosis. Insufficient calorie intake can lead to hormonal imbalances that affect bone density. Additionally, low body weight means less mechanical stress on the bones, which can result in decreased bone strength over time.

6. Chronic Stress: Prolonged periods of stress can negatively impact bone health. Stress hormones like cortisol can interfere with bone formation and increase the rate of bone breakdown. Chronic stress may also lead to unhealthy coping mechanisms, such as poor dietary choices or lack of exercise, further exacerbating the risk of osteoporosis.

Taking steps to improve your lifestyle, including making dietary changes, engaging in regular exercise, quitting smoking, moderating alcohol intake, and managing stress, can significantly reduce the risk of osteoporosis and enhance overall bone health. It is crucial to undergo regular bone density screenings and seek guidance from healthcare professionals for early detection and effective management of osteoporosis-related issues. We are dedicated to supporting you on your journey to better bone health, so keep reading for valuable insights and tips.

Incorporating Nutritional Supplements for Better Bone Density

In addition to following a nourishing anti-inflammatory diet high in protein (typically 1 gram per pound of body weight) and healthy fats (30% of calories), integrating targeted nutritional supplements can play a vital role in boosting bone density. Let's delve into some key supplements that can make a difference in this aspect.

Calcium supplements can be beneficial, especially for individuals who are unable to meet their calcium needs through diet alone. Seek guidance from your healthcare provider to identify the most suitable calcium type and optimal dosage tailored to your individual requirements. Our practice employs Nutrition Response Testing to pinpoint the ideal calcium supplement that resonates with your body's preferences.

Vitamin D supplements may also be recommended, particularly for those who have limited sun exposure or are deficient in this essential vitamin. Genetic variations, particularly single nucleotide polymorphisms (SNPs), can also play a role in contributing to lower levels of vitamin D. Personally, I have a couple of these variations, which is why I require a higher dosage of vitamin D3 to maintain my serum vitamin D levels within the optimal range of 60-80 nanograms per milliliter (ng/mL). Discover additional information on the benefits of vitamin D by exploring this resource. To determine if you have a vitamin D genetic variance, consider getting a genetic test through 23&Me. Afterwards, analyze your raw genetic data file with the Genetic Detoxification tool to discover any gene alterations. For further insights on this topic, refer to the amazing book "Genetic Detoxification" published by Dr. Christy Sutton, DC. If you decide to purchase the book, opt for the paperback version as the Kindle edition may not align with the Genetic Detoxification Report. Be sure to follow these instructions I modified for a clearer understanding.

Omega-3 fatty acids have anti-inflammatory properties and can support bone health. Consider incorporating a high-quality fish oil supplement into your routine. I strongly suggest incorporating a high-quality triglyceride form of omega-3 fatty acid supplement, as outlined in my Bone Health Protocol available on Fullscript (you can sign up for free to access and purchase products). After conducting extensive research on fatty acids, I am excited to endorse fatty15, also known as C15:0. This revolutionary essential fatty acid, discovered after 90 years, offers three times more cellular benefits than omega-3. You can access a valuable informational booklet by clicking on this link. Rest assured, we have this supplement readily available in our office for your ease and convenience.For those who prioritize embracing the latest scientific findings in anti-aging and prefer steering clear of medications often associated with longevity, delving into the wonders of fatty15 is a must. Incorporating the remarkable benefits of fatty15 into your daily routine can revolutionize your approach to aging gracefully.

Collagen supplements have been shown to improve bone density and reduce the risk of fractures. Look for collagen peptides derived from high-quality sources. I am currently suggesting a specific collagen supplement that not only supports bone density but also promotes the growth of a beneficial bacteria known as Akkermansia muciniphila, in the gut. This mucin-degrading bacterium is commonly found in the human gut and has shown promising probiotic effects in combating obesity, diabetes, inflammation, and metabolic disorders. Research has highlighted the potential of A. muciniphila in improving gut health and overall well-being, emphasizing the importance of dietary interventions in enhancing its abundance. {2} This collagen supplement is part of my Bone Health Protocol available on Fullscript (you can sign up for free to access and purchase products). It is also readily available at our clinic's dispensary for your convenience.

To support bone health and regeneration, it is recommended to include a comprehensive blend of essential nutrients in your supplement regimen. Look for formulations containing:

• Vitamin C
• Vitamin D3
• Vitamin K
• Boron
• Calcium (preferably not in the carbonate form)
• Copper
• Iodine
• Selenium
• Magnesium (avoiding the oxide form)
• Manganese
• Strontium
• Vanadium
• Zinc
• Chromium
• Organic Croscarmellose
• Biotin
• Germanium Sesquioxide
• Equisetum

These nutrients work synergistically to promote bone density and overall bone health. Always consult with your healthcare provider before adding any new supplements to your routine to ensure they are suitable for your individual needs. Fortunately, a single "calcium supplement" can encompass all the ingredients listed above, providing a convenient way to acquire these essential nutrients for enhancing bone health.

To access a comprehensive list of recommended bone health optimizing supplements and additional information, be sure to visit my dedicated bone health recommendation page. For exclusive access, you will need to create an account on Fullscript.

Consider opting for Fullscript instead of purchasing from unauthorized outlets like Amazon for high-quality professional grade supplements:

Always consult with your healthcare provider before starting any new supplements to ensure they are safe and appropriate for you.

The Benefits of Weight-Bearing Exercise

By incorporating weight-bearing exercises into your routine, you are actively promoting bone health and strength. These types of exercises, which include activities like walking, running, dancing, and weightlifting, are essential for stimulating bone growth and increasing bone density. By working against gravity, you are putting stress on your bones, which in turn encourages them to become stronger and more resilient. Engaging in regular weight-bearing exercises not only helps to maintain bone density but also plays a crucial role in preventing conditions like osteoporosis. So, lace up your sneakers, hit the pavement, and feel the benefits of these impactful exercises on your bone health.

• Engage in brisk walking (at a pace of 3 to 4 miles per hour)
• Incorporate jogging or running into your routine
• Enjoy sports like tennis, badminton, ping pong, pickleball, or other racket sports
• Challenge yourself by climbing stairs
• Dance your way to stronger bones
• Jumping or skipping rope in your exercise routine

• Lifting weights including kettlebells
• Using elastic exercise bands
• Using weight machines
• Lifting your own body weight
• Functional movements, such as standing and rising up on your toes

Make sure to incorporate these exercises into your routine for at least 30 minutes a day, most days of the week, to reap the full benefits for your bone health.

Remember to start at a level that is appropriate for your fitness level and gradually increase the intensity and duration of your workouts over time.

Exploring Alternative Therapies for Bone Density Improvement

Furthermore, beyond focusing on diet, exercise, and supplements, there are additional alternative therapies that hold promise for enhancing bone density. Let's delve into a few of these options here.

Pulsed Electromagnetic Field (PEMF) Therapy

Pulsed Electromagnetic Field (PEMF) therapy involves the use of electromagnetic fields to stimulate bone growth and improve bone density. It is a non-invasive and painless treatment option that has shown promising results. [3,4]. We are delighted to provide Pulse Center PEMF Cellular Exercise in our practice, aimed at optimizing body function and enhancing overall wellness.

PEMF combined with exercise protocol exerts a potent role for treating osteoporosis (OP), is more effective than exercise and PEMF alone for increasing BMD and enhancing bone formation, and suppresses bone-resorption markers after 12-weeks of treatment with the impact lasting up to 6 months. [3]

The versatility of using PEMFs in those situations in which bone metabolism can be compromised appears evident in the light of the results shown. In fact, it has proved useful both in situations where the bone has been directly damaged in a traumatic way and in conditions of bone metabolic impairment (such as osteoporosis induced by diabetes, corticosteroids or ovariectomy), as well as in the prevention of osteoporosis from disuse. [4]

Explore the in-depth discussion on the advantages of PEMF therapy and its role in boosting bone density by accessing the article I wrote provided at this link:

• Exploring the Natural Path to Bone Health with PEMF Therapy

Whole Body Vibration (WBV) Exercise

Whole Body Vibration (WBV) exercise involves standing, sitting, or lying on a vibrating platform, which stimulates muscle contractions and may help improve bone density. I have written a few articles on how WBV and improve bone density, including:

I LOVE THE RESULTS!!

“In August of 2007, I had a bone density scan as recommended by my MD. The bone density tests of the spine showed osteoporosis and the bone density levels of the wrist were close to osteopenia. My MD prescribed Fossamax, as well as recommending nutritional supplements and exercise. I did not want to take Fossamax due to its side effects but I did start taking magnesium, calcium and vitamin D. After consulting with Dr. Karl Johnson about my condition, he informed me of the benefits of whole-body vibration in building bone. I started WAVE therapy in November, 2007, using the machine three times a week for four months. My follow-up bone scan showed an increase in the density of the spine of 1.9%. This is now just osteopenia, and not osteoporosis. The wrist bone scan is now normal density. Other benefits that I have noticed from using the WAVE are: I have more energy, I can touch my toes (which I could not even do as a child), and I have firmed up all over my body. I will be continuing on with this type of exercise, as I love the results.”

-Aline Colbert, Washington Twp., MI

Both PEMF therapy and WBV exercise should be done under the guidance of a healthcare professional who can determine the appropriate settings and duration for your specific needs.

Inflammation Can Cause Poor Bone Health

Chronic inflammation, commonly associated with conditions like rheumatoid arthritis, parathyroid gland cancer, inflammatory bowel disease, celiac disease, hereditary hemochromatosis, and more, can significantly impact bone health, potentially increasing the risk of osteopenia and osteoporosis. Inflammation is essentially the body's immune response, producing chemicals that serve to both heal and potentially harm. It's a delicate balance of these chemicals that allows our immune system to adapt and protect us in our ever-changing environment.

The intricate interplay between inflammation and bone health involves key players like interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α), which are pivotal in maintaining bone metabolism. However, in cases of chronic inflammation, these cytokines (immune system chemicals) can be overproduced, disrupting the delicate equilibrium between bone formation and resorption. Notably, TNF-α can stimulate osteoclasts, the cells responsible for bone resorption, ultimately contributing to accelerated bone loss. [4]

Furthermore, chronic inflammation can interfere with the production and activity of osteoblasts, the cells responsible for bone formation. Studies have shown that inflammatory cytokines inhibit osteoblast differentiation and function, impairing bone formation processes. Additionally, inflammation disrupts the balance of various signaling pathways involved in bone remodeling, such as the Wnt/β-catenin pathway, further contributing to bone loss. [5,6]

Moreover, systemic inflammation can indirectly impact bone health by influencing other factors associated with osteoporosis risk, such as hormonal imbalances and oxidative stress. For example, chronic inflammation can lead to increased production of cortisol, a stress hormone that promotes bone resorption and inhibits bone formation. Oxidative stress, resulting from the imbalance between the production of reactive oxygen species and antioxidant defenses, can also exacerbate bone loss by promoting osteoclast activity and impairing osteoblast function. [7]

Hereditary hemochromatosis (HHC) is a condition characterized by the excessive absorption of iron in the intestines, leading to elevated levels of iron in the body. This can result in damage to various organs like the liver, pancreas, gonads, as well as bones and joints. Ultimately, it can contribute to the development of osteoporosis, increasing the risk of fractures and arthropathy. [8]

In conclusion, chronic inflammation can significantly contribute to the development of osteopenia and osteoporosis by disrupting the intricate balance of bone remodeling processes and promoting bone resorption over formation. Understanding the mechanisms underlying the relationship between inflammation and bone health is crucial for developing effective therapeutic strategies to mitigate the impact of chronic inflammatory conditions on skeletal health. Therefore, it is essential to pinpoint the root causes of bone loss by utilizing thorough laboratory testing. This approach allows for the development of a holistic treatment strategy that not only improves but also nurtures optimal bone health.

Therefore, it is essential to pinpoint the root causes of bone loss by utilizing thorough laboratory testing. This approach allows for the development of a holistic treatment strategy that not only improves but also nurtures optimal bone health.

It's important to note that more research is needed to fully understand the effectiveness of these alternative therapies in improving bone density, so consult with your healthcare provider before incorporating them into your routine.

Always remember one of my mantras., "The more you know about how your body works, the better you can take care of yourself."

For more details about the natural approach I take with my patients, take a look at the book I wrote entitled: Reclaim Your Life; Your Guide To Revealing Your Body's Life-Changing Secrets For Renewed Health. It is available in my office or at Amazon and many other book outlets. If you found value in this article, please use the social sharing icons at the top of this post and please share with those you know who are still suffering with chronic health challenges, despite receiving medical management. Help me reach more people so they may regain their zest for living! Thank you!

ALL THE BEST – DR. KARL R.O.S. JOHNSON, DC – DIGGING DEEPER TO FIND SOLUTIONS 

Sources:

1. https://www.health.harvard.edu/blog/thigh-fractures-linked-to-osteoporosis-drugs-long-term-use-questioned-201205214737

2. Zhou K. Strategies to promote abundance of Akkermansia muciniphila, an emerging probiotics in the gut, evidence from dietary intervention studies. J Funct Foods. 2017 Jun;33:194-201. doi: 10.1016/j.jff.2017.03.045. Epub 2017 Mar 29. PMID: 30416539; PMCID: PMC6223323.

3. Ebid A, El-Boshy M, El-Shamy S, Thabet A, Abedalla M, Ali T. Long-term effect of full-body pulsed electromagnetic field and exercise protocol in the treatment of men with osteopenia or osteoporosis: A randomized placebo-controlled trial. F1000Res. 2021 Jul 26;10:649. doi: 10.12688/f1000research.54519.3. PMID: 34900231; PMCID: PMC8637238.

4. Di Bartolomeo M, Cavani F, Pellacani A, Grande A, Salvatori R, Chiarini L, Nocini R, Anesi A. Pulsed Electro-Magnetic Field (PEMF) Effect on Bone Healing in Animal Models: A Review of Its Efficacy Related to Different Type of Damage. Biology (Basel). 2022 Mar 5;11(3):402. doi: 10.3390/biology11030402. PMID: 35336776; PMCID: PMC8945722.

5. Pacifici R. Role of T cells in the modulation of PTH action: physiological and clinical significance. Endocrine. 2013 Dec;44(3):576-82. doi: 10.1007/s12020-013-9960-8. Epub 2013 Jun 2. PMID: 23729167; PMCID: PMC3815684.

6. Liu, J., Xiao, Q., Xiao, J. et al. Wnt/β-catenin signalling: function, biological mechanisms, and therapeutic opportunities. Sig Transduct Target Ther 7, 3 (2022). https://doi.org/10.1038/s41392-021-00762-6

6. Manolagas SC. From estrogen-centric to aging and oxidative stress: a revised perspective of the pathogenesis of osteoporosis. Endocr Rev. 2010 Jun;31(3):266-300. doi: 10.1210/er.2009-0024. Epub 2010 Jan 5. PMID: 20051526; PMCID: PMC3365845.

7. Jandl, N.M., Rolvien, T., Schmidt, T. et al. Impaired Bone Microarchitecture in Patients with Hereditary Hemochromatosis and Skeletal Complications. Calcif Tissue Int 106, 465–475 (2020). https://doi.org/10.1007/s00223-020-00658-7