How to Maximize Bone Density and Avoid Osteoporosis

Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with ​IM8

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Today's newsletter at a glance:

• Bone Health Declines with Age

• How to Measure Bone Mineral Density

• Walking Does Not Build Strong Bones

• How to Build BMD

We frequently discuss the natural decline in muscle mass with age, known as sarcopenia.

This same inevitable phenomena occur with our bone health.

The majority of people over 60 have bone density values consistent with osteopenia or osteoporosis (weakening of bone health).

This is especially the case for women entering midlife. After estrogen drops, there is a rapid decline in bone mineral density and bone health.

Why is bone health important?

Bone health is crucial for longevity.

A sobering statistic: hip fractures in older adults are associated with substantial mortality, a one-year mortality rate of 20–30% following the injury.1

Bone health is equally as crucial for healthspan.

Loss of mobility and the ability to live life on your own terms can significantly impact your quality of life.

How to Measure Your Bone Health

Do you know your bone health?

The gold standard is dual-energy x-ray absorptiometry (DXA) scanning.2

The DXA scan uses two (dual) X-ray beams to calculate the mineral content of your bones.

During a DXA scan, the patient lies on a padded table while a scanning arm passes over the body, usually focusing on the spine and hip.

Results are reported as T scores (comparison to a young adult reference population) and Z scores (comparison to age- and sex-matched norms). 3

• A T score of −2.5 or lower is diagnostic of osteoporosis

• A T score between −1.0 and −2.5 indicates osteopenia

A DXA typically costs $150-$200 and takes about 10-20 minutes to complete.

How to Build Bone Mineral Density

"I'm active. I walk 5 miles a day. I'm not worried about osteoporosis".

Walking has fantastic health benefits.

It can help lower blood pressure, destress, manage blood sugar, and spend time with loved ones.

Building strong bones is not on the list.

The reason is that walking doesn't provide enough mechanical load to stimulate signals that make your bones denser.

"What about walking with a weighted vest?"

Although sample sizes are small and long-term data are limited, walking with a weighted vest has been shown to produce greater improvements in bone mineral density than regular walking.

Walking with a weighted vest is still not the most effective way to build strong bones.

The most effective lifestyle intervention for increasing bone mineral density is progressive resistance training.4

Resistance training targeting major muscle groups, especially when performed at moderate to high intensity, reliably increases BMD at key skeletal sites, such as your spine and femur.

Exercise movements that make the most difference:

• Squats

• Deadlifts

• Lunges

• Chest Press

• Back Extensions

Ensuring your dietary or supplemental intake of vitamin D and calcium is adequate will make a small but significant difference in bone health.

Continue going on your daily walks and runs for general health benefits, but don't skip the weights if bone health is essential to you.

Takeaways For Your Daily Habits

The inevitable decline in bone health creeps closer daily.

You have a say on how steep that decline will be.

Move daily.

Walk, run, swim, bike, dance, etc.

To prevent bone health from dropping off a cliff, you must give your body a signal to promote bone strength.

Lift weights. Lift heavy for you.

Add resistance training back into your life or double down on it if it's already a habit.

Strong bones give you the foundation to live the life you want to live on your own terms.

Supplementation Made Simple

​IM8​ is my go-to all-in-one daily multivitamin.

I strive to consume nutrient-dense, whole-food meals, but I drink IM8 to further address the nutritional deficiencies in my diet.

​Here's what a full day of eating looks like for me.​

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If I could only take one supplement, it would be IM8's Ultimate Daily Essentials.​

Only the best,

Jeremy London, MD

P.S. Don't forget to follow my podcast for free on ​Spotify​ or ​Apple Podcasts