Osteoporosis Town Hall 10/9/25 (Full Event Video and Podcast) скачать в хорошем качестве

Osteoporosis Town Hall 10/9/25 (Full Event Video and Podcast)

Timestamps: [00:32] Preventing fractures [01:24] Osteoporosis intro [03:57] Broken hips [04:53] Risk factors for osteoporosis [07:26] Play outside [08:34] Can osteoporosis be reversed? [10:14] How can ping-pong help? [11:14] Osteoporosis should be viewed as a symptom complex, not just a diagnosis. [13:09] Vegetarian diets [15:50] The Mediterranean diet [16:26] Adequate protein intake [16:58] Important nutrients for bone health [18:01] More on vegetarian diets [18:34] Prunes [19:06] Coffee and tea [20:11] A healthy gut microbiome [21:52] Exercise [22:16] Wine? [22:46] Avoiding ultra-processed foods is critical [25:56] Calcium and vitamin D [28:32] Good dietary calcium sources [30:25] Natural vitamin D sources [31:54] Sensible sun exposure 1. *Fracture Prevention Over Osteoporosis Numbers* The primary goal in managing bone health is to prevent fractures rather than simply treating osteoporosis as defined by bone density numbers. Tools like DEXA scans and fracture risk calculators (e.g., FRAX score) provide useful but incomplete pictures because they do not capture all bone qualities such as elasticity and shape. 2. *Limitations and Nuances of Diagnostic Tools* Bone mineral density (BMD) measurements are imperfect and can be misleading. For example, fluoride can increase bone density but actually raise fracture risk. Thus, clinical decisions should consider the whole individual rather than relying solely on numeric thresholds. 3. *Lifestyle Medicine as the Foundation* While pharmaceutical treatments exist, the emphasis is on lifestyle interventions including diet, exercise, and fall prevention, which improve overall health and quality of life, not just bone health. 4. *Risk Factors for Osteoporosis and Fractures* These include inadequate childhood bone development (due to poor diet or lack of physical activity), restrictive diets (vegetarian/vegan), malabsorption conditions (celiac disease, Crohn’s), certain medications (corticosteroids), sedentary lifestyle, and poor balance leading to falls. Muscle mass and balance are critical in fracture prevention. 5. *Dietary Recommendations Favor the Mediterranean Diet* The Mediterranean diet, rich in vegetables, fruits, legumes, whole grains, nuts, olive oil, moderate animal protein, and probiotic foods, is strongly associated with reduced fracture risk and better bone health. 6. *Skepticism of Nutritional Supplements’ Efficacy* Calcium and vitamin D supplements, while critical nutrients, generally do not reduce fractures or improve bone density in community-dwelling adults. Supplements are considered pharmaceuticals with different effects from whole foods, and their use should be limited to specific cases such as institutionalized elderly. 7. *Sunlight and Vitamin D* Natural sunlight exposure is important for vitamin D synthesis and overall health. Synthetic vitamin D supplements often do not confer the same benefits. Sensible sun exposure without burning is linked to lower mortality and better health outcomes. 8. *Exercise and Balance Training* Exercise, especially activities that build muscle mass and improve balance, is essential. Activities like ping pong are highlighted as effective, accessible options for older adults to maintain function and reduce fall risk. 9. *Avoidance of Ultra-processed Foods* Ultra-processed foods, even those labeled “non-GMO” or “natural,” are strongly associated with increased risk of multiple chronic diseases, including osteoporosis. Cooking at home using whole foods is highly encouraged. 10. *Informed Use of Pharmaceuticals* When considering osteoporosis medications, patients should understand absolute risk reduction, number needed to treat, side effects, and cost. Simply accepting prescriptions without understanding these factors is discouraged. For more information, see our osteoporosis lifestyle guide on GreatMed.org, right here: https://greatmed.org/osteoporosis-and...