4 Simple Ways to Manage Osteoporosis
Smart Ways for Bone Health
Vitamin K1
Vitamin K1, also known as phylloquinone, plays a crucial role in blood clotting and bone health. Vitamin K can be found in green vegetables such as kale, spinach or broccoli.
Vitamin K1 helps the production of thrombin, an essential protein for blood clotting. On the other hand, vitamin K1 prevents excessive clotting through protein C & S. Protein C & S prevents the body from clotting too much.
Calcium alone is not enough to form bones, you also need vitamin K1 to activate osteocalcin, a protein that incorporates calcium into the bone.
A study involved 70 postmenopausal women were given either calcium only or vitamin K1 with vitamin D. Results showed that the vitamin K1 plus vitamin D group had significantly less bone loss than the calcium group. The study concluded that vitamin K1 plus vitamin D group reduced the risk of hip fracture compared to the calcium alone.
Regular intake of vitamin K1 is important because our bodies cannot store vitamin K1.
If you are on oral anticoagulant or blood thinning medications such as Coumadin or Eliquis, these medications will block the effect of vitamin K1 . Some clinicians suggest being consistent with the green vegetable diet so as not to affect the effectiveness of these medications.
For people who have liver problems, gall bladder issue, Crohns’ disease or irritable bowel syndrome, this will affect the vitamin K1 absorption.
Vitamin K2
Vitamin K2, specifically menaquinone-4 and menaquinone-7 (MK-4 and MK-7), can help improve bone mineral density (BMD) through several potential mechanisms:
Vitamin K2 activates two important proteins, matrix Gla protein (MGP) and osteocalcin, involved in bone mineralization and preventing calcium deposits in inappropriate places like arteries.
Vitamin K2 improves calcium absorption and enhance the absorption of calcium from the diet and its incorporation into bone tissue. Vitamin K2 may reduce bone breakdown. Studies suggest it might reduce the activity of osteoclasts, cells responsible for breaking down bone.
Vitamin K2 increases bone mineral density (BMD). Studies suggest Vitamin K2 supplementation, particularly MK-7, may increase BMD in postmenopausal women and older adults, potentially reducing the risk of fractures.
Research indicates that higher dietary intake or supplementation of Vitamin K2 might be associated with a lower risk of hip fractures.
Vitamin K2 primarily found in fermented foods such as natto (fermented soybeans) and miso. Smaller amounts are present in animal products such as egg yolks and organ meats.
Vitamin K2 can also be found in vitamins but most of them in the market does not have menaquinone-7 (MK-7). MK-7 is generally considered the most bioavailable form. Therefore, you need to choose your bone health vitamins wisely.
Vitamin D
Vitamin D helps your body absorb calcium from your diet. Calcium is the primary mineral responsible for bone structure and density. Without enough vitamin D, your body struggles to absorb sufficient calcium, leading to potential deficiencies and weakened bones.
Once calcium is absorbed from the gut, vitamin D helps regulate its incorporation into the bone matrix. This process, called mineralization, strengthens bones and increases their density, making them more resistant to fractures and breaks.
In children and adolescents, vitamin D is essential for proper bone growth and development. It helps ensure that the skeleton grows strong and dense, laying the foundation for healthy bones throughout life.
Throughout adulthood, vitamin D continues to play a vital role in maintaining bone health. It helps prevent bone loss, a natural process that accelerates with age. Adequate vitamin D levels can reduce the risk of osteoporosis, a condition characterized by weak and brittle bones.
By promoting calcium absorption, bone mineralization, and overall bone health, vitamin D reduces the risk of fractures. This is particularly important for older adults who are more susceptible to falls and fractures due to weakened bones.
Vitamin K1, vitamin K2 and vitamin D all work synergistically to support your bone health.
Weight Bearing Exercises
Weight-bearing exercises are physical activities that require you to work against gravity while standing upright, thus putting stress on bones and muscles. These exercises are particularly beneficial for bone health because they help stimulate the formation of new bone tissue, maintain bone density, and improve overall bone strength.
A study showed that the weight-bearing exercise group increased bone mineral density than non weight-bearing exercise in 40 elderly subjects with osteoporosis.
People with low bone density can consider doing the following exercises:
Brisk walking
Low-impact aerobics
Stair climbing
Dancing
Tai Chi
A randomized controlled study with 132 healthy postmenopausal women were randomized into the Tai Chi exercise group and sedentary control group. The Tai Chi exercise group showed that less bone loss and fracture compared to the sedentary control group.
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