
Osteopenia and osteoporosis are conditions characterised by reduced bone density, making bones more fragile and susceptible to fractures. While osteoporosis is a more advanced form of bone density loss, both conditions share similar risk factors. Understanding these causes can help in preventing or mitigating bone loss. Below I’ve listed some key contributors and I’ve included a recipe at the end, as usual. This one is a bit different from recipes I’ve shown before in that it’s one I’ve taken from someone else. It’s a recipe for Chicken Parmesan, sourced from Dr Bret Scher and can be found on the Diet Doctor website. It’s high in protein and low in carbohydrates. I hope you enjoy it. And so to bones …..
Hormonal changes
Hormones play a vital role in maintaining bone density. Oestrogen, for instance, protects bones by slowing the breakdown of bone tissue. After menopause, women experience a sharp decline in oestrogen levels, which can lead to accelerated bone loss, making them more prone to developing osteoporosis. Similarly, men experience a gradual decrease in testosterone levels with age, which can also contribute to reduced bone density, usually (but not always) at a more advanced age.
Inadequate dietary intake
Proper nutrition is critical for maintaining strong bones. A lack of key nutrients such as calcium, Vitamin D, and protein, can lead to weakened bone structure over time:
Calcium is a building block for bones. When the body doesn’t get enough from dietary sources like dairy products, leafy greens, or fortified foods, it starts drawing calcium from bones, leading to bone thinning.
Vitamin D is crucial for calcium absorption. Low levels of Vitamin D, either from limited sunlight exposure or insufficient dietary intake, can impair calcium absorption, contributing to bone loss.
Protein is necessary for maintaining muscle mass, which is closely tied to bone health. A lack of protein can weaken the muscle-bone relationship, leading to reduced support and strength in the skeletal system.
Sedentary lifestyle
Bones are living tissues that require regular physical activity to remain strong. Weight-bearing and resistance exercises help stimulate bone formation and increase bone mass. A sedentary lifestyle, on the other hand, can cause bones to weaken. Without regular movement, the bones lose the stimulation they need to maintain density, which can contribute to both osteopenia and osteoporosis.
Smoking and alcohol consumption
Both smoking and excessive alcohol intake are significant risk factors for decreased bone density:
Smoking has a negative impact on bone health by reducing blood supply to bones, decreasing the body’s ability to absorb calcium, and impairing the function of osteoblasts, the cells responsible for bone formation.
Alcohol interferes with the balance of calcium in the body and affects Vitamin D production. Chronic heavy drinking can disrupt bone-building cells, leading to decreased bone formation and increased risk of fractures.
Chronic medical conditions and medications
Certain chronic health conditions can contribute to bone loss. These include gastrointestinal disorders like coeliac disease, inflammatory bowel disease, and conditions that affect the absorption of nutrients, such as chronic kidney disease. Autoimmune diseases like rheumatoid arthritis and lupus can also cause inflammation that accelerates bone breakdown.
Additionally, the long-term use of certain medications, such as corticosteroids (e.g., prednisone), can weaken bones by reducing calcium absorption and affecting bone regeneration. Individuals on these medications should be aware of their potential impact on bone health and seek medical advice for mitigating strategies.
Eating disorders like anorexia nervosa or bulimia nervosa can have an adverse effect on our bones as they can cause a lack of absorption of nutrients.
If you want more detailed information on medications that can lead to weakened bones, go to the page on osteopenia and osteoporosis on my website, here.
Genetic factors
Family history can play a role in the likelihood of developing osteopenia or osteoporosis. If a parent or grandparent experienced osteoporosis or a hip fracture, there is a higher risk that other family members may also have lower bone mass. While genetics cannot be changed, understanding this risk factor can encourage proactive measures to support bone health through diet and lifestyle changes.
Aging
As people age, bones naturally become less dense. The process of bone remodelling, where old bone is replaced by new bone, becomes less efficient over time. This leads to a gradual decrease in bone mass, making older adults more susceptible to osteopenia and osteoporosis. This natural process can be exacerbated by other factors like hormonal changes and reduced physical activity, emphasizing the importance of maintaining a bone-friendly lifestyle throughout life.
What can I do to help my bones?
Now that we’re aware of many of the reasons that our bones become less dense, let’s look at ways to mitigate this. It’s not all bad news – we don’t have to wrap ourselves in bubble wrap and hide indoors by the fireside! Whilst there are some that we can’t change – genetics, previous lifestyle or medications, for example – there are other things that we can change and that can make a difference. My blogs so far this year have given lots of information on what we can do, and here are just a few headlines from them, with additional links to the blogs for more detail.
Nutritional support:
Calcium: Food sources include dairy, leafy greens, nuts, fish and fortified foods. Adequate calcium intake (around 1200mg per day) is crucial for bone density.
Vitamin D3: Vitamin D3 is crucial for calcium absorption and immune support. When possible, get your D3 dose from sunlight exposure and foods like fatty fish and fortified products. Check your levels regularly and supplement as necessary to keep levels optimal. See here for more information.
Vitamin K2: This lovely vitamin is responsible for directing calcium to bones rather than allowing it to build up in soft tissues or kidneys. Sources include fermented foods like natto and sauerkraut, also cheese, liver, chicken, butter and egg yolks.
Magnesium: This mineral is responsible for over 300 actions in our body, including supporting bone health by balancing calcium. Food sources include nuts, seeds, and whole grains.
Boron and Collagen: Boron helps the body to absorb calcium and magnesium and it supports production of vitamin D. Food sources include prunes, apples, nuts and legumes. Collagen is the protein framework that bones are built upon. Sources of collagen include bone broth, fish and shellfish, berries and protein-rich foods generally.
Omega-3 Fatty Acids: These fatty acids have anti-inflammatory benefits, as well as providing support to interactions between cells in the body. Sources include fatty fish and fish oil, walnuts, and flaxseeds.
Exercise:
See my blog with details of exercise here. Essentially, we need to try different types of exercise to strengthen our bones but also to ensure our balance is good to help prevent the falls that can cause injury. So, we need:
weight-bearing exercises – brisk walking, hiking or dancing – that cause mild stress to our bones so that they become denser and stronger.
strength training – lifting weights and/or using resistance bands – to help build muscle mass, which in turn, supports and protects bones.
balance and flexibility – qigong, tai chi, yoga, pilates (done safely) – can all improve balance and flexibility.
Stress management:
Managing the stresses in our life isn’t always easy and it seems that 21st century living comes with a cartload of stressors. Perhaps it’s not more stress than our ancestors had to contend with, but it’s different stresses. Here is a blog I wrote recently about managing stress with nutrition and some hints and tips for supporting ourselves.
Sleep:
Finally, the fourth pillar of supporting bone health. Sleep is often elusive – I spent over 20 years with insomnia so I know all about the battle to sleep well. Here is a blog from earlier this year looking at ways to try to improve sleep.
Now to have a look at shiatsu and qigong and see what they can offer in terms of supporting our work to improve bone health.
Shiatsu points for bone health
Kidney 3: in traditional Chinese medicine (TCM), the kidneys are thought to govern bones. One accessible point on the kidney meridian is Kidney 3. It’s on the inside of each ankle about halfway between the medial malleolus bone (the bone that sticks out on the inside of the ankle) and the Achilles tendon. Here is a video showing how to find it and how to use it.
Stomach 36: this point is on the stomach meridian which can support overall energy, digestion, and absorption of nutrients, thus benefiting bone health. Here is a link to a video showing how to locate the point.
Both points can be used on either leg or both legs.
Qigong Forms for Bone Strength
Standing Meditation (Zhan Zhuang): Zhan Zhuang qigong, also known as Warrior Postures or Poses, are great for helping to build strength in the legs and internal strength, as well as supporting the structure of the body, which can be beneficial for overall bone alignment.
The video for this includes two Warrior postures - Playing the Lute and White Crane Standing Tall. They are progressive in challenging and improving your balance. Doing them for as little as 1 minute a day (or several times a day) will help you. When you’ve mastered 1 minute a day – 15-30 seconds on each leg – then start to add to the time so that you’re improving balance and strength. Here is a link to a video showing the forms.
Conclusion
In this blog, I’ve included many of the reasons why we can develop lower bone density. However, remember that you can empower yourself to make changes and strengthen your body. Good nutrition, mindful movement like Qigong, and techniques like shiatsu can make a difference to support bone health and mitigate the risks of osteopenia and osteoporosis.
Remember, too, that you can consult a nutritional therapist for a tailored approach. If you are considering supplements or a new exercise routine, consult your doctor or other healthcare provider.
There are 2 more blogs left in this series. I haven’t yet decided what the November one will cover yet, so if you want to find out something that I haven’t touched on so far, please contact me and I’ll do my best to cover it. I just ask that you don’t wait until the last week of the month …….!
With warmth and wellness,
Ettaline

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