Osteoporosis - Part 1
Your bones do a lot more than just hold you up—they’re living, dynamic parts of your body that reflect your overall health. Osteoporosis and osteopenia aren’t just about bones becoming brittle as we age; they’re signs that your whole system is out of sync.
In this part, we’re going to dig into what osteoporosis is in the body. You’ll get a clearer understanding of what’s happening beneath the surface so you can start creating real change where it matters most.
Osteoporosis is a condition where bones become weak and brittle due to a loss of density, increasing the risk of fractures from minor falls or even simple movements.
Osteopenia is the precursor to osteoporosis, indicating lower-than-normal bone density but not low enough to be classified as osteoporosis. It’s like your body’s way of warning you that your bones need more support.
Your Bones: More Than Just Structure—
They’re a Mineral Bank Account
Your bones are a bank account for minerals like calcium and magnesium. They store essential minerals that your body can draw from whenever it needs them.
For instance, calcium is crucial for muscle contractions, including those of your heart. If your diet doesn’t provide enough calcium, your body will "withdraw" it from your bones to keep your muscles and heart working properly. Magnesium is equally important, helping with muscle relaxation and nerve function. This means your bones are in a constant state of give-and-take for your entire body.
So, when your body isn’t getting enough minerals from your diet, it dips into your bone reserves. Over time, if this "mineral overdraft" continues, it can lead to decreased bone density, resulting in osteopenia or osteoporosis.
In a nutshell: Osteoporosis and osteopenia are like warning signs that your body is in mineral overdraft. Your intake isn’t keeping up with your needs, so your bones are footing the bill. Stress, digestive issues, and hormone imbalances can all increase your body’s demand for minerals, draining your bone reserves even faster.
Osteoclasts and Osteoblasts: Your Bone-Building Cells
Your bones are always under construction, thanks to two types of cells: osteoclasts and osteoblasts.
Osteoclasts are the demolition experts, breaking down old or damaged bone tissue. This clearing out process makes way for the osteoblasts, the builders who create new bone tissue. These two teams work together to remodel your bones, keeping them strong and adaptable.
When this system is balanced, your bones stay healthy. But when osteoclasts (the breakdown crew) are more active than osteoblasts (the builders)—as can happen with low estrogen or high cortisol levels—bone loss occurs faster than new bone can be built.
This imbalance can lead to weakened bones and increased risk of fractures. Understanding this dynamic is key to protecting and strengthening your bones over time.
Conventional View vs. Holistic View
Traditionally, bone health is all about calcium. Doctors often recommend calcium supplements or fortified foods to slow bone loss. But while calcium is essential, it’s not the whole picture. Medications like bisphosphonates can slow bone breakdown, and anabolic treatments can stimulate new bone growth, but these options don’t address the root causes of bone density loss.
A holistic approach goes beyond supplements. It looks at your overall health—your digestion, hormones, stress levels, and chronic inflammation. Each of these factors affects your bones. When your gut is absorbing nutrients properly, your hormones are balanced, and inflammation is under control, your bones have what they need to stay strong. We’re going to look at all of this in this masterclass :)
Understanding Your T-Score and Z-Score
T-Score
Your T-score compares your bone density to that of a healthy 30-year-old adult of the same sex. Yes, I said that correctly, you’re being compared to a person at 30 years old. In the past, your bone density was compared to a 25 year old man…so at least this is an improvement, but I think context is important.
If you’re a small framed/small boned person, your bone density may not have ever been as dense as the average person they’re referencing!
And, this score plays a huge role in your diagnosis of normal bone density, osteopenia, or osteoporosis.
Normal: A T-score of -1.0 or above.
Osteopenia: A T-score between -1.0 and -2.5 indicates lower than normal bone density, a warning sign for increased fracture risk.
Osteoporosis: A T-score of -2.5 or lower means your bone density is significantly reduced, increasing your risk of fractures.
Z-Score
Your Z-score compares your bone density to what’s typical for someone of your same age, sex, and size. It’s especially useful for identifying bone health issues in younger people and men, where other factors might be affecting bone density:
Normal: A Z-score of -2.0 or higher is considered within the normal range for your age.
Below Normal: A Z-score lower than -2.0 suggests that your bone density is lower than expected for your age and might indicate an underlying issue.
If you can get a bone density scan now or soon, that’s good at knowing where you’re starting at, because it’s the change that matter the most! If you have a reference point, then it can be easier to see if your bones are getting weaker or stronger.
Shifting Your Mindset on Bone Health
Bone loss isn’t something that just "happens" because you’re aging, think of bone health as a reflection of your overall health.
Mindset Shift: Small, manageable lifestyle changes can have a major impact on your bone health. Focus on your whole body’s well-being, rather than just adding more calcium to your diet. By addressing the root causes—whether it’s managing stress, balancing hormones, or improving digestion—you give your bones the support they need to stay strong and resilient.
What's Next?
In Part 2, you’ll explore how your gut plays a pivotal role in bone health. You’ll learn about the connection between your digestive system and bone strength, and discover practical, everyday steps you can take to ensure your body is absorbing the nutrients it needs to maintain strong bones.
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).