According to the U.S. Department of Health and Human Services, approximately 10 million individuals over the age of 50 are affected by osteoporosis, with an additional 43 million having low bone mineral density, putting them at risk for osteoporosis. This is a significant number of people with compromised skeletal health, as osteoporosis increases the risk of major fractures.
Identifying signs of osteoporosis can be challenging, as it is known as the “silent disease” until a fracture occurs. However, gradual changes in the body may indicate loss of skeletal rigidity, such as decreasing height, rounded shoulders, a hump at the back, a protruding head, and back pain.
Various factors can contribute to the development of osteoporosis, including aging, diet, physical activity, hormonal changes, medications, smoking, and heavy alcohol consumption. Doctors typically recommend bone density scans for those with a family history of osteoporosis or those over 50 years old.
The standard treatment for osteoporosis is typically bisphosphonates, which can have side effects and disrupt the body’s bone-building process. Proton-pump inhibitors, commonly prescribed for heartburn, can also negatively affect bone density.
To promote bone health, it is important to address nutrient deficiencies such as calcium and vitamin D. Increasing calcium intake and optimizing vitamin D levels can help improve bone mineral density. Additionally, magnesium and vitamin K2 are important nutrients in combating osteoporosis.
It is also essential to consider sun exposure and dietary factors, such as reducing linoleic acid intake, to protect against inflammation and DNA damage. Supplementing with niacinamide, low-dose aspirin, and molecular hydrogen can further protect against damage caused by sunlight.
Overall, addressing nutrient deficiencies, avoiding harmful medications, and making lifestyle changes can help prevent and manage osteoporosis. Furthermore, magnesium plays a crucial role in stimulating osteoblastic activity and influencing skeletal homeostasis regulators such as parathyroid hormone and vitamin D. Studies have also shown that vitamin K2 promotes osteogenic differentiation, directing the body to focus on healthy bone formation. Magnesium can be obtained from vegetables like spinach, broccoli, and carrots, while vitamin K2 is found in fermented foods like sauerkraut, kefir, cheese, and yogurt.
To maintain optimal bone health, it is important to include collagen in your protein intake, as it provides the necessary support for bones to bend and yield to external forces without fracturing. Red meat alone may not be sufficient for building strong connective tissues, so incorporating collagen or gelatin from sources like bone broth, grass-fed animal bones, or supplements is recommended.
Exercise is essential for strengthening bones, as the impact experienced during physical activity causes bones to adapt, remodel, and strengthen themselves. Resistance training, aerobic training, and dynamic exercises with added weight have all been shown to positively impact bone density. KAATSU blood flow restriction training is another effective method for improving bone mineral density without lifting heavy weights, as it stimulates muscle strength production through intermittent hypoxia.
Incorporating whole-body vibration therapy in your exercise routine can also have positive effects on bone mineral density, as vibrations sent throughout the body in controlled doses can help strengthen bones. Studies have shown that whole-body vibration therapy can benefit individuals with knee osteoarthritis by improving pain, muscle strength, and physical function. La vibración de cuerpo entero con ejercicios de fortalecimiento puede ser incorporada en protocolos de tratamiento.
Otro meta-análisis31 publicó resultados similares. Aquí, los investigadores mostraron que la terapia de vibración aumenta la densidad mineral ósea en mujeres posmenopáusicas y reduce el riesgo de fracturas en adultos sanos. Las personas mayores que tienen la intención de usar una placa de vibración para tratar su osteoporosis también disfrutarán de otros beneficios, como una mayor cognición.32
Para obtener una mirada más cercana a los mecanismos e historia detrás de la terapia de vibración, lee mi artículo “Utiliza el Poder de las Vibraciones para Promover el Bienestar”. Allí, también discuto ejercicios que se realizan en una placa de vibración, así como consejos sobre cómo elegir el mejor producto para tus necesidades.