In this episode from July 2022, Peter delves into the topic of bone health, explaining why it is an important issue for everyone, from children to the elderly. He begins with an overview of bone mineral density, how it’s measured, how it changes throughout life, and the variability between sexes, largely due to changes in estrogen levels. From there, he provides insights into ways to improve bone health, including exercise, nutrition supplements, and medications. Additionally, Peter discusses what happens when one is forced to be sedentary (e.g., bed rest) and how to minimise the damage during these periods.
While this original episode is an AMA, it is available in full to all listeners as a special rebroadcast.
00:00:00 - Intro
00:01:12 - Overview of bone health topics to be discussed
00:05:17 - Bones 101: bone function, structure, and more
00:08:43 - Bone mineral density (BMD), minerals in bone, role of osteoblasts and osteoclasts, and more
00:15:00 - The consequences of poor bone health
00:18:55 - The devastating nature of hip fractures: morbidity and mortality data
00:25:06 - Where fractures tend to occur in the body
00:27:38 - Defining osteopenia and osteoporosis
00:30:21 - Measuring BMD with DEXA and how to interpret scores
00:38:11 - Variability in BMD between sexes
00:41:20 - When should people have their first bone mineral density scan?
00:44:32 - How BMD changes throughout the life and how it differs between men and women
00:49:27 - How changes in estrogen levels (e.g., menopause) impact bone health
00:54:35 - Why HRT is not considered a standard of care for postmenopausal bone loss
00:57:48 - Factors determining who may be at higher risk of poor bone health
01:02:20 - Common drugs that can negatively impact BMD
01:06:26 - How children can optimize bone health and lay the foundation for the future
01:12:00 - Types of physical activity that can positively impact bone health
01:21:07 - How weight loss can negatively impact bone health and how exercise can counteract those effects
01:25:50 - Nutrition and supplements for bone health
01:29:16 - Pharmaceutical drugs prescribed for those with low BMD
01:34:53 - Impact of extreme sedentary periods (e.g., bedrest) and how to minimize their damage to bone