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Episode 20: The Critical Role of Stress in Bone Loss
Stronger Bones Lifestyle Podcast: Take Control of Your Bone Health
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[1:21] If you don’t manage stress
[3:19] What does stress mean
[6:12] Why most metabolic diseases are in women
[7:17] One big tip
[9:19] Living in the present moment
]11:28] The on-switches of of bone building
[14:41] Add it to the list
The Role Stress Plays in Bone Loss
In this episode, Debi Robinson talks about the role stress plays in bone loss, tips on managing stress, what can happen if stress is not managed, and the importance of living in the present moment.
'If you do not manage stress, you will not be successful or as successful, at reversing bone loss, or even slowing it down." [5:40]
"The nervous system that you’re here with today, you got here because you survived every generation before you. And whatever they were up against, is the imprint of the nervous system you have today" [11:58]
Listen to more episodes on Bone Health and Osteoporosis
Frequently Asked Questions (FAQs)
Chronic stress can increase the production of cortisol, a stress hormone. High levels of cortisol have been associated with decreased bone density and increased risk of osteoporosis.
a. Engage in regular exercise, such as weight-bearing activities, to strengthen bones and reduce stress.
b. Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress levels.
c. Maintain a balanced and healthy diet that includes sufficient calcium and vitamin D to support bone health.
d. Prioritize sleep and ensure you get enough restful sleep each night.
e. Seek support from friends, family, or professionals to manage stress effectively.
Unmanaged stress can have detrimental effects on various aspects of health, including bone health. In addition to bone loss, chronic stress can contribute to high blood pressure, heart disease, mental health issues, weakened immune system, and overall reduced well-being.
Stress can disrupt the balance between bone formation and resorption processes. Excessive stress hormones can inhibit the formation of new bone tissue, leading to a higher rate of bone breakdown compared to bone formation.
With proper stress management and lifestyle adjustments, it is possible to slow down and even reverse stress-related bone loss to some extent. Combining stress reduction techniques with a bone-healthy lifestyle can support bone remodeling and improve bone density.
Living in the present moment helps shift focus away from stressful thoughts about the past or future. It promotes mindfulness, reduces anxiety, and allows you to better cope with stress by fostering a sense of calm and clarity.
a. Practice mindfulness meditation, which involves focusing on the present moment without judgment.
b. Engage in activities that encourage full immersion and focus, such as yoga, painting, or playing a musical instrument.
c. Take regular breaks to observe your surroundings, engage your senses, and appreciate the present moment.
Living in the present moment enhances overall well-being and mental health. It reduces stress, anxiety, and overthinking while promoting a greater sense of gratitude, happiness, and contentment.
While mindfulness practices may not directly impact bone health, they contribute to overall stress reduction and improved mental well-being. By managing stress effectively, individuals can indirectly support their bone health.
A balanced lifestyle that includes stress management practices, regular exercise, a nutritious diet, and adequate rest is crucial for both stress reduction and maintaining optimal bone health. It creates a foundation for overall well-being and resilience against various health issues, including bone loss.