I talk a lot about building muscle for better metabolic health.But did you know that it’s equally important to build bone?
Studies show that low bone mass directly correlates to poor metabolic health. And grip strength has been found to correlate to life expectancy.
This means if you focus on building bones, you’ll become stronger, healthier, and be more self-sufficient into old age.
Why do your bones matter for metabolic health?
Bones are one of the most underappreciated components of the human body. They’re not just the scaffolding for healthy, metabolically-active muscles, but an endocrine organ keeping your hormones in check.
Your bones (and bone marrow) work hand-in-hand to release a hormone called osteocalcin. This unique compound regulates your blood sugar levels, fat deposition, and insulin sensitivity.
The more osteocalcin you have in your bloodstream, the better insulin sensitivity you will have. And with more osteocalcin, it will be easier to maintain muscle mass, even if you lose a large amount of weight.
We know that people who struggle with type 2 diabetes tend to have lower osteocalcin levels than those who don’t. This suggests that weaker bones can increase your risk of chronic disease and weight gain.
However, this also suggests that building more bone mass could help you fight obesity, metabolic dysfunction, and frailty as you age.
But unlike muscles, bones aren’t easy to see from the outside. You may be inadvertently damaging your bones by maintaining old habits that aren’t conducive to metabolic health.
Are you making one of these bone-damaging mistakes?
Metabolic bone diseases (including osteoporosis and Cushing syndrome) are often associated with getting older. It’s true that age plays a role in bone loss — but there are also several lifestyle factors within your control.
Certain activities that weaken your bones include:
- Drinking alcohol. Alcohol inhibits the growth and reparation of both bone and muscle.
- Smoking. Smoking decreases calcium absorption (among many other things).
- Following low-calorie restriction diets. There’s nothing wrong with dieting per se, but losing muscle and bone in the process won’t do you any favors. ‘Calories in, calories out’ isn’t the best method of sustainable weight loss — you’re better off turning to sustainable lifestyle changes (which we’ll get into later on).
- Undergoing bariatric surgery. Removing large sections of your stomach or intestinal tract may limit the nutrients your body can absorb after eating, including bone-building minerals like calcium.
- Taking prescription medications. Statins, for example, are closely tied to osteoporosis. They can also lead to sarcopenia, or the wasting of the muscles.
Again, age certainly plays a role in bone health, but it’s by no means the biggest factor at play.
Regardless of your age, whether you’re 25 or 65, there are steps you can take today to build healthier bones tomorrow.
5 easy ways to build better bones
If you want to live a longer, happier, and healthier life, you need to start with your bones.
Here are five things you can do to build bone mass and improve your metabolic health.
1. Ditch the calcium supplements
I am not against supplementation. There’s a time and place for adding vitamins and minerals to your diet.
But the act of taking supplements on their own won’t necessarily address the root cause of your health problems. Supplements could potentially harm your body as well — too much calcium in the blood can actually weaken your bones, not strengthen them.
You should also know there are other nutritional components required to build healthy bones. Vitamin K2, for example, moves calcium from your arteries to your bones. Vitamin D can help you absorb calcium better and reduce your risk of osteoporosis.
I recommend patients get most of their vitamins from their diet, which I’ll get into later on.
Just keep in mind the human body doesn’t synthesize calcium from plants as well as it does from animals. Those ‘fortified’ cereals and ‘enriched’ bread products aren’t likely to improve bone health (or your metabolic health, for that matter).
2. Reconsider prescription medications
We touched on this earlier, but just to reiterate: medications aren’t a ‘silver bullet’ for improving your health. Many prescription medications — including cancer drugs and certain thyroid hormones — can chip away at your bone density and increase your risk of fractures.
I recommend having a chat with your doctor about medications you can swap out (or eliminate completely). Remember: medications aren’t always the best way to treat chronic disease. Many long-term illnesses like diabetes and obesity can be reversed without medications.
3. Get more sunlight
No matter how much calcium you’re eating each day, you won’t absorb much without vitamin D. This is a crucial nutrient that stimulates calcium absorption, and without enough in your diet, you won’t have the ability to build healthy bones.
There are some foods that naturally contain vitamin D, but the most efficient way to synthesize this is to spend more time in the sun. When sunlight interacts with the cholesterol in your skin, it transforms into an active form of vitamin D known as calciferol. This boosts your vitamin D absorption from 10% to 40% — a key element in building healthy bones.
There are a few easy ways to get more sunlight during the day:
- Eat one or two meals outside
- Take a walk outside during your lunch break
- Try an outdoor hobby such as gardening
If you live in a country that gets very little light in the winter, you may want to consider solutions such as a vitamin D lamp.
And contrary to popular belief, getting daily sun exposure won’t immediately lead to skin cancer. I wrote a guide explaining the mechanisms between sunlight, seed oil, and metabolic health.
4. Perform weight-bearing activities
Weight-bearing activities refer to any physical movement that forces your body to carry weight. This could be gym equipment like kettlebells, bags of soil, or even just your body weight (such as when you’re walking or climbing stairs).
Some suggestions:
- If you work a stationary or sedentary job, consider swapping your rolling chair for a standing desk. This is an easy way to put more weight on your bones without overwhelming yourself with physical activity.
- Consider HIIT exercises, especially if you don’t have much time to exercise. Studies show that high-intensity, high-impact training can have a positive impact on bone density.
- Imbalances of estrogen and testosterone can weaken your bones over time, especially as you age. If you haven’t had your hormones checked, you may want to order blood labs soon. Balance is essential to metabolic health.
Resistance exercises can also grow muscle, which is another contributor to solid metabolic health. If you can find more ways to add intentional movement to your day, you’ll be several steps closer to stronger, healthier bones.
5. Eat whole, real food
My friend Dr. Carlos Moreyra believes 60% to 75% of his patients could avoid bone-related complications if they simply changed their diets.
This means avoiding seed oils and vegetable oils, refined sugar and fake sugars, and processed food.
The easiest way to eat more whole, real food is to visit restaurants less often. If you’re cooking everything at home, for example, you’re far less likely to consume ‘near food objects.’
The next step is clearing out your pantry and swapping processed food for cleaner alternatives. I recommend choosing nutrient-dense foods that provide the building blocks for strong muscles and bones.
For vitamin D, try:
- Fatty fish
- Beef liver
- Egg yolks
- Cheese
- Pork
For calcium, try:
- Seafood (including clams, sardines, and anchovies)
- Dairy products (including milk, yogurt, and butter)
- Fatty seeds (including poppy, celery, and chia seeds)
You can get calcium from plant milk alternatives, but keep in mind these aren’t necessarily good for your metabolic health.
I recommend choosing whole, raw dairy sources when possible, preferably from a farmer you trust in your area.
Lean on a community to build your metabolic health
Bones are a critical piece of your metabolic health — but they’re by no means the only component. Metabolic health is a vast and complex system requiring a holistic and integrated system of care.
Rather than attempting to learn everything on your own, I invite you to join my Heart Health Hub. Together, you and dozens of others can stay current with the latest research, then get involved in my network of expert coaches, online courses, and monthly AMAs.
