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Osteoporosis / Osteopenia / Bone Loss is one of the four hallmarks of Aging. The other three being loss of muscle ( sarcopenia ) , gain of fat mass and development of inflammatory degeneration in joints ( osteoarthritis ).
Healthy lifestyle, diet and exercise are the fundamentals to slow these processes but supplementation can also help, particularly in patients who follow a restrictive diet ( eg Vegan).
The most effective exercises for osteoporosis prevention include resistance training ( weights ) and plyometric exercises ( jumping jacks and skipping ) . Those who wish to consider addition protein and other supplements to aid muscle growth should refer to a separate blog on that topic. Isometric exercises such as Yoga can also help however with all forms of exercises it is very important to maintain a straight and upright back posture, to avoid the risk of suffering a vertebral collapse fracture ( this kind which causes kyphosis or forward bending of the spine with age )
Addition of regular fermented dairy into the diet including yogurt, soft cottage cheese, kefir, paneer etc will ensure adequate consumption of calcium as well as a healthy metabolism due to gut microbiome benefits of fermented foods.
In addition it is also important to not smoke and reduce consumption of alcohol.
1. Calcium
Recommended intake of Calcium for bone health is 1,200 mg per day. A single serving of fermented probiotic dairy would provide approx 300 mg of this. Those who are unable to ingest adequate amounts may wish to supplement their diet with a tablet. Equally, it is important to not consume excessive amounts of calcium . Take sources of calcium at varying times of the day since the body can only absorb a fixed amount of calcium at a time through the gut.
Calcium Citrate
This supplement contains a better absorbed form of Calcium ( citrate ) along with Magnesium. Note that each tablet contains 300 mg which is equal to a serving size of probiotic fermented dairy so depending upon you diet you may need none to four a day aiming for 1,200 mg a day of calcium total.
Again, aim for obtaining most of the calcium requirement of 1200 mg per day through diet and use supplements to cover the shortfall. One serving of fermented probiotic dairy for instance would contain approximately 300 mg of dairy.
Click to Read Scientific Study
2. Vitamin D3 with Vitamin K:
90 % of Vitamin D3 is obtained through sun exposure. It can also be found in fatty fish and eggs. Vitamin K, found in fermented foods and cheese, also plays a role in the development of new, stronger bone. I recommend that clients age 50 plus are recommended to add Vitamin K to D3 to ensure that Vitamin D3 and Calcium are shuttled more effectively into bones.
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3. Supplements which increase muscle mass
Increased protein intake is associated with stronger bones. Conversely restrictive diets which lack protein have been shown to be associated with lower bone density scores. It is unclear whether this is independent of resistance exercise however it should be considered as a given that those who supplement with sources of protein will also do resistance exercises in order to see gains. Protein can be supplemented as Collagen powder and or Protein powder and have different properties as detailed below. Creatine is an amino acid derivative which can improve gains associated with resistance training.
While it certainly is possible to obtain adequate protein through diet, this can come with trade offs which may or may not be beneficial for the client. Excess calories, fats and carbs can be avoided when a purified protein source is used.
Collagen Powder: To Strengthen Connective Tissue
Collagen is a protein that provides structure to your skin, hair, and joints. As we age, our body's natural collagen production decreases, leading to wrinkles, sagging skin, and joint pain. Marine Collagen is superior to Bovine Collagen .Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid enhancing skin hydration and elasticity.
Click to read Scientific Study for Skin Aging
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Osteoarthritis
4. Protein Powder: to increase muscle mass
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
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Reduce Muscle Loss in Females with PCOD / Peri - Post Menopause
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Click to Read Scientific Study for Muscle
5. Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Creatine: to increase effectiveness of resistance training
Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
6. Phytoestrogens or Plant based Estrogen mimicking molecules
It is well documented that bone loss accelerates during peri and post menopause. While menopause hormone therapy may well be safe and effective some clients ( which they should discuss with their physician / OBYGN) , plant based phytoestrogens also have some data to demonstrate slowing down of bone loss with their use.
Soy Isoflavones
Peri Menopause and Menopause
Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency.
Click on links below to Explore
Soy isoflavones are plant-derived compounds with estrogenic activity, which can help balance hormone levels in wome. They have been shown to improve insulin sensitivity and reduce inflammation as well.
Dietary Sources: Soybeans, tofu, tempeh, soy milk, and edamame.
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Twice a day dosage sufficient provide dietary Soya also increased
Click to Read Scientific Study for Diabetes
Click to Read Scientific Study for PCOS
Click to Read Scientific Study for bones
Additonal Considerations:
Multi Vitamin & Multi Mineral with antioxidants Lutein & Lycopene
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Clients with brittle bones ie osteopenia or osteoporosis much exercise with a straight back posture at all times.
Benefits of Exercise
Although not mutually exclusive , exercise can be categorised into types which have distinct benefits.
Resistance Training: Gain muscle and burn more calories at rest
Aerobic Exercise / Cardio: Improve heart health and burn more calories during exercise
Non Exercise Activity: Burn more calories while not actively exercising
HIIT Exercises: Heart Health and Longevity
Plyometric Exercises: Best for Bone Strength
Isometric Exercises: Best for Blood Pressure and balance.
Active Sports: Heart health, longevity and bone strength
How much should you exercise? Minimum 1.5 hrs a week is recommended but this is a minimum.
I recommend dividing the week into alternate Muscle building and Fat losing days, 4 days of resistance exercise and 3 days for Cardio for instance, ideally alternating to give 48 hrs rest to the relevant muscle groups.
Exercise can be done in longer sessions at the gym for 45-60 minutes at a time or in the form of 'exercise snacks' at home e.g. 15 minute sessions thrice a day.
When doing resistance training one should aim to stimulate most target muscle groups over the group.
For example a person going to gym thrice a week would do a 'full body workout' while a person going six days a week may prefer a split doing different exercises alternate days, again in order to give 48 hrs rest to each muscle group for recovery.
Exercise snack at home should also aim to use compound exercises to stimulate multiple muscle groups simultanously.
Examples here are generic but it is natural that males may prefer to work more on upper body and females on lower body. From a metabolic point of view it doesnt make a difference, improving muscle to fat ratio is what matters to metabolism.
Note: Clients with brittle bones ie osteopenia or osteoporosis much exercise with a straight back posture at all times.
Example Exercise for these Splits :
Upper Body Push :
Push Ups
Above Shoulder Kettle Raise
Triceps Exercise with Resistance Bands
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Bench Press
Above Shoulder Dumbell Raise
UPPER BODY PULL
Pull Ups
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Dumbell and Kettle Ball Curls
Resistance Band Curls and Extensions
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Barbell Curls
Core Exercises for Lower back and Abs
Ab Rolls
Rows
Lower Body
Leg Extensions and Flexions
Glute Exercises
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Cardio / Aerobic and Lower Body
Skip Rope
Click to Explore GoFit Beaded Jump Rope
Cycling
Walker
Lunges, Single Leg Squats, HIIT Workout
Increase Non Exercise Activity
Walking treadmill
Mini Eliptical
Under desk pedal
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Increase Activity through Sports
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