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How gut health, stress, and hormones drive osteoporosis—and what you can do to heal naturally
What if osteoporosis isn’t just about aging—or calcium?
In Episode 124 of the Stronger Bones Lifestyle Podcast, I had the pleasure of sitting down with Dr. Partha Nandi, integrative gastroenterologist, author, and host of Ask Dr. Nandi. Our conversation goes far beyond bones. We dove deep into how inflammation, hormone imbalance, and gut health are quietly undermining women’s bone strength—and how to restore your health from the inside out.
The Inflammation Connection
Osteoporosis is often treated as a “bone disease,” but as Dr. Nandi explains, it’s actually a symptom of deeper metabolic and inflammatory dysfunction. When inflammation becomes chronic, it doesn’t just damage your gut or joints—it activates osteoclasts, the cells that break down bone.
This is especially critical for women in midlife and beyond. Estrogen plays a huge anti-inflammatory role, and when levels drop, inflammation tends to rise—silently and systemically.
The result? Bone loss, fatigue, digestive issues, and increased risk of chronic disease.
Gut Health = Bone Health
Your gut isn’t just about digestion—it’s a major command center for nutrient absorption, immune function, and hormone metabolism. And as Dr. Nandi shares, an unhealthy gut can lead to poor calcium and magnesium absorption, leaky gut-induced inflammation, and even estrogen imbalances due to a sluggish microbiome.
If you have bloating, gas, constipation, or food sensitivities, your bones might be suffering too.
Why Lifestyle Trumps Genetics
So many women are told, “It’s just your age,” or “It runs in your family.” But Dr. Nandi is clear: Genes load the gun, but lifestyle pulls the trigger.
That means your everyday choices—what you eat, how you move, how you handle stress—can directly influence whether you maintain strong bones or not. This is empowering news. You don’t need to accept fragility or fear-based medication.
The Role of Estrogen and Hormones
Yes, hormones matter. Estrogen supports bone density, but it also keeps inflammation in check. Dr. Nandi emphasized how balanced hormones, particularly through perimenopause and menopause, can be a game-changer for preserving bone strength.
If your provider dismisses hormone therapy out of fear or outdated science, it’s time to advocate for yourself and explore the latest research—including bioidentical options that mimic your body’s natural rhythms.
Dr. Nandi’s 5 Pillars of Health
Dr. Nandi built his practice and philosophy around what he calls the 5 pillars of health:
- Purpose
- Movement
- Nutrition
- Community
- Spiritual connection
These aren’t “extras”—they’re the foundation for preventing disease, including osteoporosis. When your body knows it’s safe, supported, and nourished, it doesn’t have to turn against itself.
What You Can Do Right Now
Start healing your gut: Eliminate inflammatory foods, reduce sugar, and eat fiber-rich, whole foods
Reduce stress: Chronic cortisol breaks down bone
Consider hormone support: BHRT may help protect bone and reduce inflammation
Move with intention: Resistance, weight-bearing, and restorative movement (like yoga) all play a role
Get support: Join a community that empowers you to take action
Join the Stronger Bones Lifestyle
You Are Not Your Diagnosis
As Dr. Nandi reminds us, “You are your own best doctor.” A T-score doesn’t define you. Bone loss doesn’t have to be your fate. With the right guidance, education, and commitment to your body’s wisdom, you can reverse the trend and build a strong, vibrant future.
Podcast Subscribe Links - Reversing Osteoporosis
Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.