Episode 026 - Don’t be Dense about your Bone Density

Our bones provide so many critical functions for our wellbeing, and yet it feels as if we tacitly accept they will shrink as we age. What does science say about our bone health as we age? Is conventional wisdom correct about how to "build strong bones"? Is there a science-proven secret to keeping our bones strong, or are we doomed to one day walking as if we are made of brittle glass? We found the science to answer the burning questions. Show Notes: 0:12 - Osteopenia - https://www.ncbi.nlm.nih.gov/books/NBK499878/#:~:text=In%20the%20United%20States%2C%2054,%2C%20and%2070%25%20are%20osteoporotic. 0:42 - Osteoporosis in Men - https://www.aafp.org/pubs/afp/issues/2003/0401/p1521.html#:~:text=About%204%20to%206%20percent,meeting%20diagnostic%20criteria%20for%20osteoporosis).&text=The%20prevalence%20of%20osteoporosis%20is,percent%20in%20Hispanic%2DAmerican%20men. 2:02 - Chemical and Biochemical Basis of Cell-Bone Matrix Interaction in Health and Disease - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790195/#:~:text=Bone%2C%20a%20calcified%20tissue%20composed,organs%2C%20and%20regulating%20mineral%20homeostasis. 3:33 - Phosphate metabolism and vitamin D - https://ncbi.nlm.nih.gov/pmc/articles/PMC3944128/ 5:30 - The Important Role of Osteoblasts and Citrate Production in Bone Formation: “Osteoblast Citration” as a New Concept for an Old Relationship - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3815682/ 6:30 - Role of Citrate in Pathophysiology and Medical Management of Bone Diseases - https://www.mdpi.com/2072-6643/11/11/2576 7:20 - Impact of muscle atrophy on bone metabolism and bone strength: Implications for muscle-bone crosstalk with aging and disuse - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7861141/ 9:15 - Osteosarcopenia: where bone, muscle, and fat collide - https://www.ageingmuscle.be/sites/ageingmuscle.be/files/Osteosarcopenia%20-%20where%20bone,%20muscle,%20and%20fat%20collide.pdf 10:06 - Muscle Strength, Bone Mass, and Age-Related Bone Loss - https://asbmr.onlinelibrary.wiley.com/doi/full/10.1359/jbmr.1997.12.10.1547 14:47 - Effects of exercise on bone density and falls risk factors in post-menopausal women with osteopenia: A randomised controlled trial - https://www.sciencedirect.com/science/article/abs/pii/S1440244011001575 18:39 - Vitamin D Synthesis Following a Single Bout of Sun Exposure in Older and Younger Men and Women - https://www.mdpi.com/2072-6643/12/8/2237/pdf