{Vitamin} D is for Osteoporosis

Osteoporosis is a disease of the bone that occurs when there is a low bone mineral density, deterioration of bone tissue, low bone mass, and diminished bone strength — causing an increased risk of fractures. Affecting mostly women, approximately 1.5 million fractures occur each year due to osteoporosis in the United States. 

Natural ways to improve bone density:

1. Strength training:
   Bone and muscle are living tissues. They can grow, shrink, and become stronger or weaker. Movements using weights or body weight, as well as weight-bearing exercises such as walking, running, and hiking help strengthen both bones and muscles. 
2. Eat a vitamin-rich diet:
   • Calcium, Magnesium, and Vitamin K2: dark leafy greens sesame seeds, tofu, legumes, and dairy products.
   • Zinc and Copper: wild fish and seafood (especially oysters), pumpkin seeds, and liver.
   • These are all essential for the formation of healthy bone.
3. Supplement Vitamin D: 
   Most of us don’t synthesize enough Vitamin D from the sun to absorb, and most foods do not have a ton of this important vitamin. 
   • See where your Vitamin D levels are and if you are in the lower part of the range – supplement. 
   • Good food sources of Vitamin D include egg yolks and mushrooms.
4. Limit sugar:
   Excess sugar causes inflammation which increases the risk of developing osteoporosis. 
5. Reduce Stress: 
   Stress disrupts the adrenal glands and hormones. High levels of cortisol (stress hormone), block the bone-building effects of progesterone.
6. Stop smoking and limit alcohol: 
   Smoking and alcohol have adverse effects on osteoblast activity, suppressing new bone formation. They also both reduce antioxidant activity in the body. 
7. Get enough plenty of sleep: 
   Growth hormone peaks during deep sleep, which allows for tissue growth and repair. 

Vitamin D is Key

Osteoporosis is characterized as an inflammatory condition with pro-inflammatory cytokines adversely affecting bone metabolism. A deficiency of Vitamin D can be one of the causative factors in developing the disease.

Supplementation of Vitamin D3 can be an effective intervention to increase bone density and aid in osteoporosis prevention. 

Epidemiological studies have shown that Vitamin D deficiency is a universal health issue and can increase the risk of low bone mineral density, which can cause falls and fractures. Studies suggest long-term Vitamin D supplementation may be effective in avoiding these results.

A 2015 study found that Vitamin D supplementation reduces the rate of bone loss and improves muscle strength and balance, reducing the risk of falling (especially in older women).

In osteoporosis, the amount of bone being reabsorbed is greater than the bone being formed, leading to decreased bone volume and density. As Vitamin D can stimulate bone formation and health, adding this supplement can help prevent or even counteract these effects of osteoporosis.

Vitamin D can be obtained in several ways, one being from direct sunlight absorption through the skin. However, many factors can determine how effective this type of Vitamin D synthesis can be. Some influences include geographic location and lifestyle, environmental, and physiological circumstances.

Vitamin D can also be found naturally in some foods, as well as in fortified foods. Good dietary sources of Vitamin D include egg yolks, liver, oily fish, and dairy. 

The best way to ensure you get the Vitamin D your body needs is supplementation. The dosage can vary, but the preferred form of Vitamin D taken should be D3. Be in touch with your nutritionist to determine the right dosage for you!