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Summary
On episode 49 of 40+ Fitness, Coach Allan sits down with Dr. Susan E. Brown, a medical anthropologist, New York State certified nutritionist, and author of Better Bones, Better Body, the first comprehensive look at natural bone health.
Susan argues that bone health goes well beyond calcium and vitamin D, and that most people are missing out on the full range of minerals their bones actually need.
The conversation covers her alkaline for life diet, why milk isn’t the bone builder it’s marketed to be, and how resistance exercise and a weighted vest can do more for bone density than any supplement alone.
Links
- https://betterbones.com
Key Takeaways
- There are at least 20 nutrients essential to bone health, not just calcium and vitamin D. Manganese, zinc, copper, magnesium, and the B vitamins all matter, and most diets are deficient in them.
- Taking calcium alone, even with vitamin D, will not prevent fracture. Susan says the research is clear that a single nutrient approach doesn’t work, bone needs a broad spectrum of minerals working together.
- Higher dairy and calcium intake doesn’t prevent fractures, and may raise other risks. Susan points to research showing high dairy intake doesn’t protect bone and can be linked to hardened arteries and kidney stones in some people.
- Chronic metabolic acidosis from a mineral poor diet depletes bone. When the diet doesn’t supply enough alkalizing minerals, the body pulls them from bone to keep blood pH balanced, which weakens bone over time.
- You can test whether your diet is alkaline enough using your first morning urine. Susan’s Center for Better Bones offers a pH test kit so people can see directly whether their diet is supplying the minerals their bones need.
- Building muscle is one of the most powerful ways to build bone. Susan calls this the bone muscle unit: tendons pulling on bone as muscle contracts sends a direct signal for bone to grow.
- A weighted vest lets you do less and accomplish more. Adding load to everyday movement, like walking or back extensor exercises, increases the mechanical stress on bone without requiring more time in the gym.
- Mindful exercise like yoga, tai chi, and qigong helps bone by lowering stress hormones. Cortisol and adrenaline damage bone, so exercise you genuinely enjoy does double duty for skeleton and stress.
- Common medications are an overlooked cause of bone loss. Susan notes that 20 percent of all osteoporosis is tied to steroid use like prednisone, and that antidepressants and proton pump inhibitors can also damage bone.
“We have overplayed calcium and we have underplayed the other nutrients.”
Dr. Susan Brown