What to eat to avoid osteoporosis

Every 12 years, our skeletons undergo a complete transformation.

Prof. Tim Spector and Prof. Cyrus Cooper discuss how to avoid Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence.

In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures?

Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford.

Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology.

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Timecodes

00:00Introduction

01:21Quickfire questions

03:08What is osteoporosis?

06:10Why might our bones become more fragile as we age?

08:10Your skeleton renews itself all the time

10:30Does menopause cause osteoporosis?

12:48What's it like living with osteoporosis?

15:16How common is osteoporosis in males?

16:04What are the symptoms of osteoporosis and at what age should you get checked?

21:40Some chilling statistics about osteoporosis

23:10Common myths about the effects of calcium and vitamin D on osteoporosis

27:50What is the latest science on vitamin D supplementation?

34:10Can vitamin D and calcium ensure children’s bone density is healthy?

34:55Osteoporosis treatment options, including new drugs

37:20The impacts of HRT on bone density

39:30What are the downsides to some of these treatments?

43:00Does physical activity help to prevent fractures?

44:30Lifestyle impacts: diet and nutrition

49:40Can exercise make your bones stronger?

55:20Ideal exercises to prevent osteoporosis

57:10Cyrus and Tim’s top 3 actions to improve bone health

59:10Summary

Mentioned in today's episode:

• Accumulationof risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis

Relevant studies:

• Influenceof vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research
• PregnancyVitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus
• Therole of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International

Books:

• Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper

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Episode transcripts are available here.