osteoporosis

Osteoporosis is when your bone density decreases significantly and puts you at higher risk for fracture.  The prevalence of osteoporosis among adults aged 50 and over is around 13% (higher among women at 20% compared with men at 4.4%).

Your bone is 40% collagen.  Collagen is the most abundant protein in your body and the building block of skin, bones, muscles, and tendons.  Collagen production declines about 1% per year after age 25.  Peak bone density occurs at around age 30. 

What Causes Osteoporosis?

Some of the more common causes include the following:

1.)  Diet low in calcium/vitamin D

2.)  Medications like steroids (e.g. prednisone)

3.)  Inactive lifestyle

4.)  Hormonal changes (e.g. decreased estrogen in post-menopausal women)

How To Maintain Bone Density?

1.)  Consuming calcium-rich foods (e.g. milk, yogurt, almonds)

2.)  Consuming food with vitamin D like salmon or cheese (can also get vitamin D from sunlight)

3.)  Weight-bearing exercises, especially resistance training (e.g. squats), which help strengthen bone via Wolff’s law (states that bones become stronger over time with increased stress placed upon them)

4.)  Supplements:

      a.  Calcium / Vitamin D (generally only recommend if inadequate dietary intake)

      b.  Magnesium (which helps vitamin D work)

      c.  Collagen peptides (have been shown in multiple studies to help with osteoporosis)

5.)  Hormone replacement therapy (usually estrogen)

As always, check it out before starting any new supplements to see if they are safe for you.