A Holistic Approach to Bone Health
Written by
Irma Jennings, INHC
Uploaded
October 24
A holistic approach to bone health is not just about preventing problems; it’s about building a stronger foundation for your overall well being.
Bone Density Scan (DXA): This test measures bone mineral density only and helps in assessing the risk of fractures.
Vitamin D Levels: Essential for calcium absorption, a blood test can determine if you have sufficient vitamin D. We aim for 40-60 ng/mL (this is for the US).
Bone Turnover Markers:
These blood and urine tests measure the rate of bone remodeling. They can provide insight into the effectiveness of your bone health strategies.
Bone-Loving Foods:
Bone-Specific Exercises:
Weight-bearing exercise refers to any activity that requires you to work against gravity while staying upright.
These exercises involve supporting your own body weight or lifting weight, which helps to strengthen bones and muscles. Key characteristics of weight-bearing exercises include:
It's important to note that weight-bearing exercises are different from non-weight-bearing exercises like swimming or cycling, which do not require you to support your own body weight against gravity. Both types of exercises are important for a well-rounded fitness routine, but weight-bearing activities are particularly key for bone health.
By combining this holistic approach to bone health strategies, you’re not just caring for your bones; you're investing in a healthier future.
In our recent webinar, Dr. Mike Lewiecki, an esteemed osteoporosis expert, shared his insights on bone health, directly addressing queries from Irma Jennings' community. This blog post provides a comprehensive recap of the webinar, reflecting the crucial points discussed by Dr. Lewiecki in a straightforward and informative manner.
Before diving into the specific topics discussed, it's essential to acknowledge the importance of disseminating accurate and up-to-date information about osteoporosis and bone health. Osteoporosis, often a silent condition until a fracture occurs, affects millions worldwide and has significant health and quality of life implications. With evolving research and treatment options, staying informed through expert insights like those from Dr. Lewiecki is crucial for patients, healthcare providers, and caregivers. This session aimed to bridge knowledge gaps, debunk common myths, and provide clarity on modern approaches to managing and treating osteoporosis.
Dr. Lewiecki emphasized the significance of DXA scans as the gold standard in bone density measurement, while acknowledging the emergence of new technologies like Echolight. He pointed out that DXA is especially accurate in determining bone strength, but in older adults, spine density readings might be misleading due to arthritis. The webinar also touched upon the potential of Echolight, an ultrasound technology, which is still in early stages of correlation with DXA results, highlighting the need for further research in this area.
A key focus of the discussion was on the assessment of fracture risks. Dr. Lewiecki highlighted that previous fractures, particularly those occurring in adulthood, serve as strong indicators of future fracture risks, with unexplained height loss possibly signaling unnoticed spinal fractures. Additionally, the FRAX calculator's role in estimating the 10-year probability of major osteoporotic and hip fractures based on individual clinical risk factors was discussed, noting its integration into many DEXA machines.
The session delved into the use of osteoporosis medications. Dr. Lewiecki described the benefits of anabolic drugs like Forteo, Tymlos, and Evenity for patients at high fracture risk, followed by the recommendation of anti-resorptives like Prolia or Reclast. A critical aspect addressed was the bone density loss associated with transitioning from prolonged Prolia use to other drugs. Another point of discussion was the unique feature of bisphosphonates like Fosamax, which offer the possibility of "drug holidays" after long-term use, a benefit not shared by other osteoporosis medications.
Throughout the webinar, Dr. Lewiecki stressed the importance of maintaining adequate calcium and vitamin D intake while undergoing osteoporosis treatment, suggesting a target vitamin D level of 30-50 ng/mL. He also discussed the role of hormone therapy in alleviating menopausal symptoms, cautioning that its dosage might not be sufficient for bone protection, thus recommending monitoring bone turnover markers. Lastly, the link between diabetes and an increased fracture risk was examined, indicating the potential need for more aggressive osteoporosis management in diabetic patients.
Dr. Michael Lewiecki, MD, a leading osteoporosis expert and director at New Mexico Clinical Research & Osteoporosis Center and Bone Health ECHO at the University of New Mexico, engages audiences with his accessible approach to complex medication questions. With vast experience in osteoporosis, metabolic bone diseases, and bone density studies, he has contributed to over 350 publications and has been a principal investigator in numerous clinical trials. Dr. Lewiecki is recognized globally for his work, holding past presidencies in major societies and receiving prestigious awards like the ISCD Global Leadership and Lawrence G. Raisz Memorial Lecture Awards.
This post aims to clearly convey the insights shared by Dr. Mike Lewiecki in our recent webinar. By presenting the topics in a factual and accessible format, we hope to empower our readers with valuable knowledge, assisting them in making informed decisions about their bone health and osteoporosis treatment.
When I was diagnosed with osteopenia in 2005 after my first DXA report, I knew I wasn't interested in the script my doctor handed me. It was packaged with a ton of fear… “if you don’t take the meds your life is doomed.” Instead I approached my diagnosis with the first-step solution: food as my medicine.
That moment catapulted me into the marrow of my own bones. It forced me to look into the inner workings of my life and make changes. I left my Wall Street career, brought a close to my 20-year marriage, and moved out of NYC after 37 years. Most importantly I became mindful of my life choices.
I returned to school to study "food as medicine" at the Institute for Integrative Nutrition®, studied with the best teachers, and traveled to the far corners of the world to explore how bone health is treated in places such as Bali, Indonesia and Chiang Mai, Thailand.
My life's focus shifted to organic nutrient-dense food, mindful living, movement, joy, laughter and my work as a Holistic Bone Coach.
When I was a kid, one of my jobs was to rid the lawn of dandelion weeds. It was tough work. The roots reached deep into the soil and didn’t want to come out.
Even though I associated dandelions with this yearly struggle, I was still always delighted to see the bright yellow flowers pop up every spring. I give them credit for piquing my lifelong curiosity about plants.
Fast-forward 55 years and I rediscovered dandelions in Damanhur, a magical 40-year-old eco-village nestled in the foothills north of Piedmont, Italy.
