Lifestyle changes to beat osteoporosis | Tim Spector & Prof. Cyrus Cooper

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One in three women and one in five men are affected by osteoporosis worldwide. It leads to pain, potential disability and loss of independence. But osteoporosis is not inevitable.
What are the lifestyle changes that can reduce our risk of developing this condition?
Jonathan talks with Professor Cyrus Cooper and Professor Tim Spector to find out.
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.
Have feedback or a topic you'd like us to cover? Let us know here: gf6hx47iu5g.ty...
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[@kristinj7173]

I will clarify further. Wolff’s law explains why weight-bearing (with gravity) is important. Bones adapt to the mechanical loads placed upon them, remodeling to become thicker and stronger to resist forces. Higher impact helps even more (even a little bit of jumping or running if safe). The second way is via resistance training or even just general use of limbs, as the muscle “pull” on the bones activates bone-forming cells to build bone strength. Weight-bearing through the upper body with yoga is one form of body-weight resistance. A diverse exercise routine also helps to reduce your RISK of falls, as well as the risk of injury from falls. What was not addressed in this clip was the importance of bone-banking earlier in life (childhood, teen, young adult years) and not waiting until peri-menopause or later.

[@Aubreyfieldsforever]

Thank you for this. Good news is that I also do yoga 🧘‍♀️ 😊

[@JillCao]

So true! ❤ I never knew I had an opportunity to build my bones through resistance training in my teens, 20’s and 30’s. Started at the age of 40. Two years later, I never felt or looked this good. And I know it’s good for my bones, too! ❤❤❤

[@BarbaraDettori]

Thanks, I've been wondering about yoga...

[@01jausten]

Dancing, however you do it, is good for bone, muscle, balance and mental health. Having a quick boogie to your favourite song on the radio, is easy to fit into your day.

[@djburland]

Since retiring I have increased my walking from 2 miles up to 4 miles a day. Not sure how it affects my bones, but I definitely feel healthier

[@JillCao]

You might want to consider wearing a weighted vest on your walks. Starting with 10% of body weight is generally recommended by doctors. It’s safe and effective at slowing down bone loss.

[@mauraoreilly9997]

Rebounding so good for the bones !!! It’s what the astronauts use when they come back from space. Best exercise I love it. I am 68.

[@macsmiffy2197]

I’ve just been watching a programme about global control of seeds which make up the vast amount of fresh food we buy in the supermarkets. The drive to increase shelf life has not only produced flavourless food, but the nutritional quality has declined massively too, especially since the 1980s. If people are lucky enough to have the space and time to grow their own food, make sure you’re growing from heritage seed.😢

[@paulamcgivern8552]

With you all the way on grow your own. Luckily small things make a big difference so even without a garden and soil microgreens can be grown on a windowsill, with little special kit or mess. Adding just a little green topping to your sandwich can make a difference especially because it feels great to grow and eat your own❤

[@vickilahtinen7254]

Definitely need impact - jumping, running, skipping, heal drops etc as well as resistance exercises There is research demonstrating this need

[@isatousarr7044]

Lifestyle changes play a crucial role in preventing and managing osteoporosis, a condition characterized by weakened bones and an increased risk of fractures. Adopting proactive habits can significantly improve bone health and reduce the progression of the disease. First and foremost, nutrition is key. A diet rich in calcium and vitamin D supports strong bones. Foods like dairy products, leafy greens, fortified plant-based milk, and fatty fish are excellent sources. Vitamin D, essential for calcium absorption, can also be boosted through safe sun exposure or supplements if needed. Additionally, ensuring adequate protein intake is vital, as protein is a key component of bone structure. Regular physical activity, especially weight-bearing and resistance exercises, is another cornerstone of osteoporosis prevention. Activities like walking, jogging, dancing, and lifting weights stimulate bone remodeling and maintain bone density. Incorporating balance and flexibility exercises, such as yoga or tai chi, can also reduce the risk of falls, which is crucial for those with weakened bones. Avoiding lifestyle factors that harm bone health is equally important. Smoking and excessive alcohol consumption have been shown to weaken bones, so quitting these habits can significantly reduce osteoporosis risk. Similarly, limiting excessive caffeine intake may help preserve bone density. Other lifestyle considerations include maintaining a healthy body weight, as being underweight can increase bone loss, and addressing any medical conditions or medications that may affect bone health. Regular check-ups and bone density tests can help monitor progress and guide preventive measures. By embracing a balanced diet, staying active, and avoiding harmful habits, individuals can take significant steps to strengthen their bones and reduce the risk of osteoporosis. Early intervention and consistent effort are key to maintaining bone health throughout life.

[@stavokg]

Thank you so much for this. It would be great to also have demonstrations of the excercises wherever possible. Perhaps even a visual aid? Thanks again!

[@thehumanoid3279]

Is walking or running up and down stairs equally beneficial? Thanks team for delivering updates on research. I am an avid listener of this podcast which enables me to update and fine tune my health and well-being to perform better as a human. Much thanks Maria

[@monarehayem5263]

Fantastic . I will keep doing my jumping jack . They told me not to while I feel I can as I lived fit all my love but surprisingly I had stage one osteoporosis in my hips . ❤

[@YourWellnessJournal]

To reduce osteoporosis risk: 1. Ensure adequate calcium intake through foods like dairy products, leafy greens, and fortified foods. 2. Maintain sufficient vitamin D levels by getting sunlight exposure or taking supplements. 3. Engage in regular weight-bearing exercises, such as walking, running, or strength training, to strengthen bones. 4. Avoid smoking and limit alcohol consumption, both of which can weaken bone density. 5. Eat a balanced diet rich in nutrients like magnesium and vitamin K, which support bone health. These steps help improve bone strength and lower the chances of developing osteoporosis.

[@clementmuller6359]

Over the last few weeks I have been researching and watching various podcasts relating to diet, what to eat and what to avoid. I've learned much from watching Tim , Jonathan and Sarah, as well as other 'well known' experts on KZbin. However, I remain confused about all the contradictions I keep running into. My wife had what was thought to be gout for quite a long period, so my research was specifically relating to purines in food, which led to us cutting out many of the foods we enjoyed, and we modified our diet accordingly, cutting out red meat and many vegetables. During my research I stumbled onto 'leaky gut syndrome' and the effect Lectins have on the digestive system. Looking at the foods where lectins occur, I am confronted by so many contradictions. The advice is that including lots of fibre in your diet is fundamental to good dietary discipline, however the lectins present in the husks of wholegrain seeds tends to contradict what is said. As advised, we have included more probiotics in our diet, less meat protein, but we feel restricted because we are avoiding high purine foods. So my comment relates specifically to the reactions between prebiotics/ probiotics/ purines/ lectins that are present in the food choices we can make for a better standard of healthy living. Can anyone solve my state of confusion? Clem

[@wendywilliams9893]

Just keep moving folks

[@01jvb]

Very useful, thank you.

[@lisaroscana-gee6243]

From what I understand, marathon running or excessive running can actually be detrimental. Many runners or ex-runners have OP.

[@Aquarius2250]

I'm hoping after my operation to remove the malfunctioning parathyroid glands will increase and repair my bones

[@richarddobson4382]

Ended a bit too abruptly. And no mention of vitamin K2?

[@oonaghcleary3645]

You need safe weight training in order to build bone mass and prevent osteoporosis walking is not enough

[@mockingbirdnightingale7169]

This is a little frustrating... the host was trying to get clarification if lifting weights works for bone, and they kept saying swimming/walking isn't as good as jumping. Okay, but what about lifting weights, which has nothing to do with swimming/walking? Women in perimenopause and after are constantly being told to lift weights, but no one has ever told us to jump up and down. This is completely new advice and it's being put across very vaguely. Lifting heavy weights is its own activity, apart from cardio like swimming or running marathons, I don't understand why this can't be clarified. I'm going to assume that we now need three entirely distinct modalities to survive: 1) Run marathons for heart health 2) Lift heavy weights for muscle and endocrine health 3) Do explosive plyometrics for bone health

[@reaux3921]

Number 1 will help with number 3

[@jacobohlenschlager1]

Good point, except do shorter distance running marathons are not good for your hearts health

[@NutriPath.offical]

Is there any specific research comparing the effectiveness of calcium intake from food sources versus other sources like milk and supplements in improving bone density and reducing the risk of fractures?

[@phunkymind23]

I personally love rebounding and backwards sledging. Sometimes I also squat instead of sit when using my computer.

[@tatzja8074]

Yes, you need a varied diet, but why? The answer is that hopefully somehow in that varied diet you’ll get all the cofactors for building bone which are: calcium, vitamin D *AND* vitamin K2. Vitamin D gets the calcium from your food into your blood but you need k2 to move calcium from your blood into your bones. Without k2, calcium will build up on the walls of your veins and in your brain. Sources of K2 are fats from grass grazing animals (cream/butter/cheese/yogurt/kefir, tallow, egg yolk), and fermented vegetables such as raw unprocessed sauerkraut/pickle, kimchi and natto.

[@MoyaFedora]

Great explanation!

[@tatzja8074]

@@MoyaFedora Thanks! It’s worth reiterating that it’s important to get the fats from grass fed / pasture raised animals. When they eat green grass, they are able to convert the k1 to K2, something most modern humans don’t have the gut microbes to do very effectively anymore. If the fats are from conventionally raised, grain-fed animals that aren’t eating grass they’re not getting any k1 to convert to K2. With fermented vegetables, the bacteria are doing the work of converting the k1 of the green food into K2 in the fermentation process. Sorry to be geeking out on this but I find the whole thing fascinating. It’s no coincidence that when we started with big-Ag practices of grain feeding animals, keeping them locked up in warehouses and never seeing the light of day, our incidence of cardiovascular disease (calcium clogging the arteries), osteoporosis and many cognitive/mental health/sleep issues (calcification in the brain / pineal gland) dramatically increased.

[@MoyaFedora]

@@tatzja8074you are so knowledgeable! Hat off! 👏🏼 are you in nutrition business? I also learnt that we get the most of k2 from Natto and Gouda.

[@Sarah-Gee]

@@tatzja8074Wow! Love your explanation and the wealth of knowledge you have accumulated and generously shared with us! 👏 🙏

[@tatzja8074]

@@MoyaFedora I’m not in the nutrition business, but I guess you could say I’m in nutrition “for a living.” I was diagnosed with osteopenia at age 18, very early! I didn’t do anything about it until I was diagnosed full osteoporosis nine years ago. I read the (awful) side-effects of the drug my doctor prescribed and decided I would find another way! That’s when my journey began. A great book on the subject is “Vitamin K2 and the Calcium Paradox” by Dr. Kate Rheaume-Bleue.

[@petekadenz9465]

I was diagnosed with osteoporosis despite a long history of running’s and weight training.

[@andrewd4748]

Sorry to hear that but there's a bit of context lacking.

[@mstubsta]

Yes, me too. I’m still trying to get to the bottom of what has contributed to it.

[@carolmorgano7158]

Loved the podcast thank you👍👏🇦🇺

[@rosemaryyanz1115]

I’m experiencing malabsorption and it’s sucks because I make so much effort with an organic whole foods diets. So frustrating.

[@deborahtilby5084]

You are saying that jumping increases density and tennis makes more bone in the arm holding the racket - then just walking isn't going to increase bone density in the arms or ribs etc. Strength training is also needed, right?

[@Aquarius2250]

I also take K2 combined with D glucosamine and chondontrin Biotin collagen and my recent health check was brilliant except for this hyperparathyroidism

[@embemw]

I would love to know why Dr.McDougall had severe osteoporosis. He had a healthy vegan diet almost all of his life. So what was missing?

[@jandijam3038]

Have you read the Liftmor study done in Australia because you don’t mention those exercises.

[@susan319]

oh my life I have been extremely active 30 years in the military of lifting heavy things and constantly working out and moving. I have never been a consumer of sodas or fizzy drinks and I have never really eaten a lot of ultraprocess foods. But even with that I am now 67 and I've had at least 12 broken bones starting from the age of five. Seven of these have been broken arms and hands. I don't know what else to do

[@TamaEnergy]

Everyone will break an arm if they have significant trauma. This is about reducing fragility fractures really

[@mandybugeja6829]

Weight lifting seems a big omission!In canada and australia great improvements in bone density in elderly women when they follow specific exercises in a very safe ,supervised gym lifting weights.

[@mikgold]

Right that's it! I'm no going to space .

[@Aquarius2250]

I have bought some weights for weight training gradually!

[@Aubreyfieldsforever]

For some time ive been regularly lifting 3kg dumbells, underarm and overarm. I do this specifically to ward off osteoporosis as my mum had it....are you telling me now I'm wasting my time with this or does this count as weight bearing because I'm moving my arms differently. I dont do exercise per se but i stand and walk all day at work does this count as sedentary or weight bearing?

[@JulieMiller-c7v]

From the research I've been doing, everything I've heard in podcasts suggests that resistance training needs to be done with loads that you find difficult to lift (using weights at 75% to 80% of the maximum load you can lift for that muscle for 5 or 6 repetitions). Using light weights long term won't cut it. You have to use a high enough load for your body to be effective in staving off osteoporosis. Have a look at podcasts by Stacy Simms or Vonda Wright. Stacey Simms did a Zoe podcast some months ago, which you should be able to find. It's also worth mentioning the need to get an instructor to teach you how to lift loads safely to avoid injury as you build up to using heavy loads.

[@lpsports]

If you are standing or walking all day that means you are not sedentary. However using your whole body in exercise is more beneficial for osteoporosis.

[@bajecznyjulek]

Thanks for that - very well pack in short, yet detailed what's important from few angles- then providing with solutions on every level of ability etc. And by publishing that material, it is easy available - from now on ..... ....thats the value !

[@matshallstrom61]

Why the averse attitude towards weight lifting exercise? It has overwhelming evidence of increasing health span, including osteoporosis. Low intensity exercise has not shown to be as effective or have no effect at all. It sounds like someone has an emotional bias against any kind of weigh lifting and selectively choose facts. It's disappointing when ZOE's ambitions are so important to improve our heath status.

[@sonia1082]

As it is said in the video just avoid a sedentary lifestyle and you are quite fine.

[@matshallstrom61]

@@sonia1082 To someone developing osteoporosis that is a bad advice, evidence show you need more effective exercise specific to bone health. That's why I made the comment.

[@sonia1082]

@@matshallstrom61 you are right of course. Lifting weights should be an advice in their discussion.

[@Chad123x]

I hike , I don’t eat processed foods. I eat probably around 50 different plants a week. I have just been diagnosed with osteoarthritis.

[@embemw]

Oh that’s awful! I think it’s very odd that the great proponent of veganism Dr McDougall had severe osteoporosis . Clearly we still do not have all the answers yet.

[@susan319]

somebody please make a comment and help. I have been doing the Zoe diet for nine months and my bone density keeps getting worse my doctor is now telling me I need to go on a once a year IV infusion To stop things and to prevent fractures. Or I need to do once a month injections for a year to build on back. I am very much afraid of both I look forward to anybody's comments and replies

[@helenmckay3260]

Calcium supplements from the NHS gave me an irregular heartbeat. It’s a thing apparently. Ok as soon as I stopped talking it.

[@PeggyKey]

At 72 enjoy working out with weights. And walking

[@stevehamilton9486]

Stop discounting swimming, surfing, bodysurfing!!!!! Do both. If you lift weights, calisthenics- go in the pool for 15 minutes without touching the sides or bottom.

[@kishorkishor590]

If someone just do walking 5 days a week, how this person would improve strength especially arms?

[@Aquarius2250]

So maybe more people have this than we know of

[@teachertrx1204]

If calcium supplements worked, we wouldn't have osteoporosis

[@JARABACOA3]

I wonder about biking 2 hour a week and bone strength

[@petekadenz9465]

It’s not weight bearing, unfortunately.

[@AlliWiltshire]

What about alendronic acid?? Are you saying they doesn’t help? I’m fully invested in Zoe and Alex can attest to that. But I think there’s something missing here ❔

[@sueseear4716]

I'm taking alendronic acid, but from the explanation of my GP that slows down the daily loss of something or other in the bones, while the calcium hopefully replaces the loss. We all lose bone daily but replace it more slowly as we get older. (Sorry that's a bit simple but it was roughly how it was explained to me)

[@flower7022]

K2?

[@Aquarius2250]

I have parathyroid problems leaching calcoumfrom my bones

[@hollylorn131]

I had parathyroid problems with a high PTH level and a high calcium level when taking vitamin D3 4000 IU a day. My doctor reduced the D3 to 1000 IU a day and in three months the PTH level went down and the calcium level went back to normal and I don't need parathyroid surgery and the hyperparathyroidism is gone. I also switched from getting 1200 mg. Calcium from supplements daily to getting my calcium daily mostly from foods (1000 mg. ) and only 200 mg. Calcium from supplements. I also eat 10 prunes a day for natural Boron for the bones. I am a fine boned 61 year old female. I eat 4 vegetables a day and two servings fruits. This works for me. Just some things for you to think about. Best to try to find the cause of hyperparathroidism, if possible, rather than go to remove some of the parathyroid glands. Some people have the parathyroid surgery and still don't have a solution to the health problems they are experiencing in association to the parathyroid problem.

[@Aquarius2250]

@@hollylorn131 Really pleased you have had a good result without an op..my diet is really good take Vit D eat nuts and loads of prunes etc. and because this is spinal osteoporosis and osteopenia getting worse.. they are doing special scans to show up properly the misfiring parathyroid problem which means less of an op.. and go from there really ..watch this space

[@traycecarr9237]

does fizzy drinks include seltzer water?

[@Deeoj7lz]

Fizzy just means its carbonated (also known as selzer or bubbly) These drinks can also contain sweetners/salt or just be plain or flavored water (0% sugar, 0% calories). Check the ingredients. I personally only drink zero sugar, zero salt carbonated water.

[@journeylvr]

@@Deeoj7lz Phosphoric acid in soda leaches Calcium. Check the labels

[@stevehamilton9486]

People don’t swim because it is genuine exercise- you can just stop and talk to your friend or sit on a bench waiting until you feel like lifting the bar bell in front/above you.

[@definitelyhexed]

Tim has changed colour.

[@rajbindercheema6068]

Find it very disrespectful that whilst the guests are talking, the host is busy on his laptop!!

[@jeandarbyshire4391]

He is taking notes for concluding remarks. He isn’t just playing candy crush!😂

[@johnpickles349]

At least if he’s busily typing then he’s not wildly waving his hands around.

[@elmolewis9123]

Why is the host typing and bobbing his head during the guest talking?

[@lpsports]

He’s taking notes so that he can confirm and provide a summation.

[@chrissiejenkins9124]

Just skip along while you walk. Sorted. 😂

[@Margo714P]

Dang, has someone been to a tanning spa lately?

[@josephinebutler4240]

Love the tanned look.

[@journeylvr]

He’s getting his natural Vitamin D!!

[@mariannamayer9663]

LOL

[@aprillee8642]

I’m sorry, Dr. Spector, but I think that you need to consume more protein with your plants eat some grass fed beef, have some pasture raised chickens and some organic chicken meat. Eat that with every meal with your plants. We need more protein, especially after menopause to build bone and maintain muscle. What works when you’re in your 20s and 30s does not work in your 60s. Thank you.

[@carolynwestlake7670]

I work supporting elderly people -they are all prescribed calcium tablets. 🇬🇧

[@RonsonDalby]

A lot of doctors no longer support calcium supplementation due to the evidence coming out about the increase risk of heart attack and stroke. 🇦🇺

[@journeylvr]

You are right. My Gyno suggested taking Calcium after menopause. I took it for a few years, then stopped. Problem is the lack of nutritional training that Dr.s get!!

[@grannypattie]

I believe high a quality complete protein and fat is required to build bone and muscle. Incorporating resistance exercise and walking uphill builds muscle. I don’t eat plants.

[@petekadenz9465]

It’s not an either / or thing. Are you throwing the baby out with the bathwater?

[@Miranda_andariM]

None of these men have stopped to listen to older women. SKIPPING??!!! Please.

[@m.taylor]

Osteoporosis is more prevalent in women that I am surprised there isn't a woman on their panel giving input.

[@seanohaimheirgin1047]

… and exercise.

[@edeltraudeller2717]

It all goes back to ancient knowledge … like I.e. Ayurveda proved by science… It seems we humans need to know everything scientifically proven instead of believing in our ancestors wisdom 😅

[@tamar5261]

How about eating meat and eggs 😋

[@Margo714P]

So, I should hit my face against something every day so that my skull won't shrink, therefore my skin won't sag. Nice!

[@elizabethvandenhoucke9691]

😂😂😂😂😂 love it!

[@juliefischer6343]

Sounds like using a Rebounder may be beneficial??? 🤔🦘🇦🇺

[@journeylvr]

Doing just heel strikes. I saw another site that suggested stomping while walking, too.