What's the Best Way to Fight Osteoporosis?

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What's the best way to fight osteoporosis? This is JJ Virgin, four time New York Times bestselling author, celebrity nutrition expert and and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions and now I'm sharing what I found with you. Welcome to Ask the Health Expert. Chris Lockert from Instagram asks how to fight osteoporosis, especially when needing to take long term asthma medication that strips calcium from the bones. Thanks. All right, There are so many things that you can do for bone building that go far beyond calcium, and I'll be sharing those with you when we come back.

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Education should be a right, not a competition. At University of Phoenix, you'll get the best scholarship or savings you qualify for. Simple as that. Explore scholarship options at University of Phoenix. So building Better bones. It's so much more than calcium. And this is yet still it's like this urban legend that will not die. It's like, okay, yes, you gotta take your calcium. So I'm gonna just walk through some of the most important things that you can do for bone health. You'll realize how much of this is so important and in your control. And the first one being vitamin D. Now we think of vitamin D, of course, for gosh, building. I think we think of it for building better bones. I've been thinking a lot lately. For immune system, it is a prohormone, not really a vitamin. So it's kind of a misnomer. But vitamin D is important because it helps your body make calcium and absorb calcium. Now here's what's important. You want to supplement with vitamin D3. You want to take it with K1 and K2, because K helps make sure that as your body's absorbing that calcium, it's going to the right places. That means your bones, not your arteries. So super important that you take vitamin D3 with K and you optimize, you optimize that to 50 to 80 ngs per milliliter. So there's the first one. The next one is to take really good. To take really good minerals that are well chelated. And it's not just calcium. Think about calcium and magnesium here. And I find so many people are really deficient in magnesium, not calcium. So magnesium, big shout out to magnesium does a lot of different things. Again, super important for your immune system too. But I find a lot of people deficient in that. You can take Epsom salts baths, and I take a little magnesium every night before bed. Next one. Estrogen is really important. And so depending on what's going on with you, where you are in life, assuming if you're a woman, men can get osteoporosis too. I found it back when I was seeing people one on one with a guy with celiac disease. But for us women, as estrogen goes down through menopause, so does bone density. So you really want to make sure that you are optimizing estrogen. So that's one you could work with a functional medicine doctor on. Next one is weight bearing exercise. And when I think of weight bearing exercise here, what I really like is weight training, especially squats and overhead presses. Like if you're doing an overhead press standing up in a squat, you're loading the spine and the hips, and that's what you need to be doing. So you want to make sure that you're doing weight bearing exercise to axial load the spine and hips. All right, next one. Acid alkaline balance. Very, very important. If you are too acidic, then you leach calcium from the bones to buffer your PH back to normal. So you want to make sure you're eating a lot of deep green leafies. Very, very important. And you know, people talk about all this like there's been books written about acid alkaline balance. It's really like take good minerals, those help. Calcium, magnesium, potassium electrolyte formula can help there. But eat a lot of deep green leafies, eat a lot of non starchy vegetables that will help keep you alkalized. So super easy with that. And you want acid in your stomach because you need to be able to digest your protein. You need that protein to help you make stronger bones. So make sure that you're actually being able to break down your protein. And so if you're over the age of 35, if you're under any kind of stress. So I pretty well have named everybody, especially now as this podcast is being recorded. If that's the case, do a trial of enzymes that help with digesting protein. That's betaine proteases, that type of stuff. And next do some foods that really help with bone remodeling. So fish oil, freshly ground flaxseed meal are both really, really good with bone remodeling and can help a ton. So that's another one that you want to look at is great bone remodeling there. Those are some of the keys that we don't think about. One other one I'm going to do a shout out on is stress because stress is catabolic, will break you down and make you acidic. So what? Watch your stress as well. Very, very important to not get stressed out. Now. There's a lot of stressful stuff going on. So if you are stressed, you can try things like meditation, tapping, high intensity interval training, things that can help you reduce your stress naturally. Because a lot of times we can't get rid of the source of stress, but a lot of it is just how we're interpreting it and internalizing that. And that's what we can deal with. All right, so as you can see, there's a lot of things beyond calcium that really make a difference in bone health. And it needs to be this integrated approach to have the best bones. This is JJ with Ask the Health Expert. I do this five times a week, so make sure you never miss a show by going to subscribetojay.com foreign.

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