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cover of episode #322 - Bone health for life: building strong bones, preventing age-related loss, and reversing osteoporosis with evidence-based exercise | Belinda Beck, Ph.D.

#322 - Bone health for life: building strong bones, preventing age-related loss, and reversing osteoporosis with evidence-based exercise | Belinda Beck, Ph.D.

2024/10/21
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The Peter Attia Drive
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Peter Attia: 本期节目将探讨骨骼生理学，儿童时期骨骼健康的重要性，以及如何预防和逆转骨质疏松症，包括父母如何帮助孩子在生长板融合前达到遗传潜力，以及成年后如何改善骨骼健康，并从Lift More研究中了解运动如何帮助甚至逆转骨质疏松症患者的骨质流失。 Belinda Beck: 她的研究主要集中在机械负荷对骨骼的影响，她创立了骨骼诊所，将研究成果转化为临床实践，通过负重训练帮助骨质疏松症患者增加骨量。她还探讨了骨骼的生理学，包括骨骼的类型、结构、骨细胞（成骨细胞和破骨细胞）的作用以及骨骼重塑的过程。她强调了儿童时期骨骼健康的重要性，以及如何通过饮食（钙和维生素D）、阳光照射和体育活动来优化儿童的骨骼健康。她还讨论了绝经期女性骨质流失的问题，以及如何通过激素替代疗法和其他策略来减轻骨密度损失。此外，她还解释了如何解读DEXA扫描结果（T值和Z值），并分享了Lift More研究的结果，该研究证明了高强度负重训练对绝经后低骨密度女性骨骼健康的有益影响。最后，她还提供了关于如何安全有效地进行骨骼健康运动的指导，并介绍了Oneiro计划，这是一个由专业人士指导的负重训练计划，旨在帮助骨质疏松症患者改善骨骼健康和生活质量。

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Parents should focus on diet, sunlight exposure, and physical activity to optimize their children's bone health, ensuring they reach their genetic potential.
  • Calcium and vitamin D are crucial for bone development.
  • Sunlight exposure is essential for vitamin D synthesis.
  • Diverse and vigorous physical activities are beneficial for bone health.

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Belinda Beck, founder of The Bone Clinic and a leading authority on exercise physiology and bone health, delves into the science of osteoporosis, bone density, and the lifelong importance of maintaining skeletal health. In this episode, she explains how the foundation for strong bones is established during childhood, offering valuable advice for parents on optimizing bone health for their kids. She also explores how bone remodeling occurs throughout life, driven by activity, nutrition, and hormones. Belinda highlights the power of resistance training in improving bone strength, even for those at risk of bone loss, and emphasizes the role of essential vitamins and minerals in maintaining bone health. She shares practical strategies, backed by research, for preventing fractures and combating osteoporosis.

We discuss:

  • Belinda’s journey into bone health research and training [2:45];
  • The physiology of bone and how bones adapt to mechanical loading [8:15];
  • Bone development from birth to adulthood, why early life is a crucial period, the functions of osteoblasts and osteoclasts, and gender differences in BMD [14:00];
  • How parents can optimize their children’s bone health through diet (calcium and vitamin D), sunlight exposure, and physical activity [27:30];
  • The best sports and activities for promoting bone health, weight training for kids, and advice for parents [36:30];
  • The impact of corticosteroid use on bone health in children and strategies to minimize negative effects [48:30];
  • Advice for people in middle age to preserve bone density: physical activity and bone-loading exercises [52:00];
  • Bone loss during the menopause transition for women: hormone replacement therapy and other strategies to mitigate BMD losses [59:30];
  • Interpreting the bone mineral density results from a DEXA scan: T-score, Z-score, and more [1:03:00];
  • The LIFTMOR study: testing the effects of heavy weightlifting on bone health in postmenopausal women with low bone density [1:10:15];
  • Profound benefits of weight training outside of BMD improvements: exploring the broader impacts on patients in the LIFTMOR study [1:19:30];
  • Guidance for people wanting to use exercise designed to improve their bone health [1:29:30]; and
  • More.

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