Bone Health: Part Two of a Two-Part Series
Dec 31, 2024 09:31AM ● By Alessandro Rugge, Ph.D.
realisticdesign
Welcome to the second installment of our series on bone health. Last month, we explored the groundbreaking REMS (radiofrequency echographic multi-spectrometry) technology, a revolutionary approach to assessing bone density and quality. Unlike traditional DXA scans, REMS uses no radiation, provides superior accuracy, and offers insights into both bone density and microarchitecture. This month, we’ll build on that foundation by examining practical strategies to maintain, strengthen and protect your bones naturally through six essential pillars of bone health.
Bone health is the cornerstone of an active, independent life. More than half of women over 50 will suffer a fracture due to osteoporosis, and—shockingly—for those who do, as many as 25 percent do not survive past one year. While osteoporosis often goes unnoticed until a fracture occurs, proactive measures can prevent or even reverse this condition. By focusing on these six pillars, you can lay the groundwork for strong, healthy bones at every stage of life.
1. Nutrition: The Foundation of Bone Strength
Nutrition is the backbone of bone health. Protein is particularly important, serving as the building block for both bones and muscles. Evidence suggests that consuming 1 gram of protein per pound of body weight supports optimal bone health. While many people fall short of this target, incorporating high-quality animal proteins such as grass-fed meats, eggs and dairy can make a significant difference.
Nutrition is the backbone of bone health. Protein is particularly important, serving as the building block for both bones and muscles. Evidence suggests that consuming 1 gram of protein per pound of body weight supports optimal bone health. While many people fall short of this target, incorporating high-quality animal proteins such as grass-fed meats, eggs and dairy can make a significant difference.
Equally important is avoiding “bone robbers” such as sugar, soda and excessive alcohol, which interfere with calcium absorption and weaken bones over time.
Actionable Tip:
Track your protein intake for a couple of weeks using tools like MyFitnessPal or Cronometer to identify gaps. Incorporate high-protein snacks like yogurt or meat sticks, and prioritize whole, minimally processed foods for better absorption.
Track your protein intake for a couple of weeks using tools like MyFitnessPal or Cronometer to identify gaps. Incorporate high-protein snacks like yogurt or meat sticks, and prioritize whole, minimally processed foods for better absorption.
2. Supplementation: Bridging Nutritional Gaps
Even the most balanced diet can fall short of providing all the nutrients your bones need. Supplements help bridge these gaps, ensuring you receive adequate levels of essential nutrients such as magnesium, vitamin D3/K2, zinc and phosphorus. These nutrients work together to promote calcium absorption, reduce inflammation, and strengthen bone microarchitecture.
Even the most balanced diet can fall short of providing all the nutrients your bones need. Supplements help bridge these gaps, ensuring you receive adequate levels of essential nutrients such as magnesium, vitamin D3/K2, zinc and phosphorus. These nutrients work together to promote calcium absorption, reduce inflammation, and strengthen bone microarchitecture.
Strontium, a lesser-known mineral, has been shown to enhance both bone density and structural integrity, while omega-3 fatty acids help combat inflammation, a key factor in bone degeneration.
Actionable Tip:
Consider a daily supplement routine tailored to your needs. Start with plant-based calcium sources like AlgaeCal, and add omega-3 fatty acids, magnesium and essential amino acids like those found in Perfect Aminos to support bone resilience.
Consider a daily supplement routine tailored to your needs. Start with plant-based calcium sources like AlgaeCal, and add omega-3 fatty acids, magnesium and essential amino acids like those found in Perfect Aminos to support bone resilience.
3. Exercise: Stimulating Bone Growth Through Targeted Activity
Bones thrive under physical stress, a concept best explained by Wolff’s Law, which states that bones adapt to the forces placed upon them by becoming stronger. However, not all exercise is equally effective. Research shows that a minimum effective force is required to stimulate osteogenesis—the process by which bones generate new tissue and rebuild trabecular bone, the spongy structure inside bones that provides critical support.
Bones thrive under physical stress, a concept best explained by Wolff’s Law, which states that bones adapt to the forces placed upon them by becoming stronger. However, not all exercise is equally effective. Research shows that a minimum effective force is required to stimulate osteogenesis—the process by which bones generate new tissue and rebuild trabecular bone, the spongy structure inside bones that provides critical support.
Osteogenic loading, a key component of OsteoStrong’s program, safely applies simulated impact to bones, precisely triggering natural bone remodeling without risk of injury. Resistance training and wearing weighted vests during everyday activities can further enhance this process by providing the targeted stress bones need to grow stronger.
Actionable Tip:
Incorporate strength training into your routine, focusing on high-intensity, low-repetition movements. For added benefit, explore osteogenic loading sessions at OsteoStrong to maximize bone density improvements safely and effectively.
Incorporate strength training into your routine, focusing on high-intensity, low-repetition movements. For added benefit, explore osteogenic loading sessions at OsteoStrong to maximize bone density improvements safely and effectively.
4. Hormone Health: The Unsung Hero of Bone Density
Hormones play a crucial role in maintaining bone density. Estrogen, progesterone and testosterone regulate bone remodeling by controlling the activity of bone-forming and bone-resorbing cells. A decline in these hormones, common during aging and menopause, frequently accelerates bone loss.
Hormones play a crucial role in maintaining bone density. Estrogen, progesterone and testosterone regulate bone remodeling by controlling the activity of bone-forming and bone-resorbing cells. A decline in these hormones, common during aging and menopause, frequently accelerates bone loss.
Regular hormone testing with a functional medicine practitioner can identify imbalances and provide targeted interventions, such as bioidentical hormone replacement therapy, to restore optimal levels.
Actionable Tip:
Schedule annual hormone testing to monitor your levels and address imbalances early. Work with your healthcare provider to explore personalized treatment options that support bone health.
Schedule annual hormone testing to monitor your levels and address imbalances early. Work with your healthcare provider to explore personalized treatment options that support bone health.
5. Gut Health: The Gateway to Strong Bones
The gut plays a vital role in bone health by ensuring efficient absorption of essential nutrients like calcium, magnesium and vitamin D. Conversely, conditions like leaky gut or dysbiosis can impair nutrient uptake, weakening bones over time.
The gut plays a vital role in bone health by ensuring efficient absorption of essential nutrients like calcium, magnesium and vitamin D. Conversely, conditions like leaky gut or dysbiosis can impair nutrient uptake, weakening bones over time.
Incorporating gut-friendly foods such as fermented vegetables, prebiotics and probiotics can promote a healthy microbiome. Avoiding antacids, which disrupt gut balance and nutrient absorption, is also critical.
Actionable Tip:
Add fermented foods like kimchi or yogurt to your diet. If you suspect gut issues, consult a healthcare professional to test your microbiome and to address underlying conditions.
Add fermented foods like kimchi or yogurt to your diet. If you suspect gut issues, consult a healthcare professional to test your microbiome and to address underlying conditions.
6. Stress Management and Sleep: Reducing Cortisol for Stronger Bones
Chronic stress raises cortisol levels, which weakens bones by interfering with bone remodeling processes. Similarly, poor sleep disrupts the body’s ability to regenerate bone tissue, as most repair occurs during deep sleep stages.
Chronic stress raises cortisol levels, which weakens bones by interfering with bone remodeling processes. Similarly, poor sleep disrupts the body’s ability to regenerate bone tissue, as most repair occurs during deep sleep stages.
Mindfulness practices such as meditation, deep breathing, and gratitude journaling can help lower cortisol levels. A consistent bedtime routine that limits blue light exposure and incorporates calming supplements like magnesium glycinate can improve sleep quality.
Actionable Tip:
Dedicate at least 10 minutes a day to mindfulness practices. For better sleep, establish a calming evening routine and aim for seven to eight hours of uninterrupted rest.
Dedicate at least 10 minutes a day to mindfulness practices. For better sleep, establish a calming evening routine and aim for seven to eight hours of uninterrupted rest.
Building Resilient Bones for Life
The six pillars of bone health—nutrition, supplementation, exercise, hormonal health, gut health, and stress management with sleep—offer a holistic, natural approach to building and maintaining strong bones. By addressing these interconnected factors, you can reduce reliance on medications and take proactive steps to support your long-term health.
The six pillars of bone health—nutrition, supplementation, exercise, hormonal health, gut health, and stress management with sleep—offer a holistic, natural approach to building and maintaining strong bones. By addressing these interconnected factors, you can reduce reliance on medications and take proactive steps to support your long-term health.
Alessandro Rugge, Ph.D., is the co-founder of
Precision Bone Imaging, introducing REMS technology to Phoenix. With a 20-year career in technology as an engineer and marketing leader,
Rugge shift ed his focus to his true passion—
health and wellness. Today, he is a dedicated advocate for bone health, longevity and healthspan,
blending his expertise and entrepreneurial spirit
to make a positive impact on the community. To learn more about how
OsteoStrong supports bone health through cutting-edge osteogenic loading technology and by providing other resources for each of the bone
health pillars, schedule a free consultation today by calling 480-378-
6448.
