The Most Important Health Advice For Over 40s… | Dr Vonda Wright
Summary
TLDRThe video script discusses the importance of Vitamin D for overall health, emphasizing its role in bone, immune system, and brain function. It suggests regular checks and supplementation, especially for those lacking natural light exposure. The script also delves into bone health, recommending a diet rich in protein, potassium, and magnesium, alongside physical activities that stress the bones to stimulate growth. It highlights studies on bone density in Master's athletes, showing that impact exercises are crucial for maintaining bone health, and touches on the significance of hormone levels and pharmacological interventions for severe osteoporosis.
Takeaways
- 🌞 The speaker frequently works indoors without natural light and has low Vitamin D levels, emphasizing the importance of Vitamin D supplements for health.
- 💊 Vitamin D is crucial for various organ systems, including bones, immune system, and brain function, and should be checked and supplemented if necessary.
- 🥦 Vitamin D absorption is enhanced when taken with potassium and magnesium, highlighting the importance of these nutrients for optimal health.
- 💪 For strong bones, one should consume one gram of protein per ideal body pound, build muscle, and engage in activities that impact and stress the bones.
- 🏃♂️ Impact exercises like running and jumping are particularly beneficial for bone health due to the mechanical stress they place on the bones, promoting bone cell activity.
- 🧬 DEXA scans measure bone density and compare it to that of a healthy 30-year-old, providing a T-score to gauge bone health and the potential for bone growth.
- 🚫 A T-score of -2.5 indicates osteoporosis, a condition where bones are dangerously brittle, and may require pharmacological intervention.
- 👩⚕️ Hormone status, particularly estrogen and testosterone, plays a critical role in bone health, especially for women experiencing menopause.
- 🧬 The FRAX index assesses the risk of fracture in the next 10 years by considering lifestyle and genetic factors, aiding in decisions about bone health management.
- 👴 Studies on Master's athletes show that bone density can be maintained well into old age with proper exercise and nutrition.
- 🏅 Athletes in their 70s can still perform at high levels, indicating that significant decline in physical performance occurs later in life than commonly believed.
Q & A
Why did the speaker start taking Vitamin D supplements?
-The speaker started taking Vitamin D supplements after a doctor's visit revealed very low Vitamin D levels, despite other health indicators being fine.
What are some of the key roles of Vitamin D in the body?
-Vitamin D is crucial for healthy bones, immune system function, and brain health. It acts as a hormone that affects many organ systems.
What are the recommended co-factors for Vitamin D absorption?
-Vitamin D absorption is recommended to be taken with potassium and magnesium, which are key players in its utilization within the body.
What dietary advice is given for building strong bones?
-The speaker suggests consuming one gram of protein for every ideal body pound to build muscle, which in turn supports bone health.
What is the significance of impact exercise in bone health?
-Impact exercise, such as running or jumping, is important for bone health because it provides mechanical stress to the bones, signaling the need for stronger bones.
What does a DEXA scan measure and why is it important?
-A DEXA scan measures bone density and compares it to that of a healthy 30-year-old, providing a T-score that indicates the health of an individual's bones and their potential to rebuild bone density.
What is the definition of osteoporosis in terms of T-score?
-Osteoporosis is defined by a T-score of minus 2.5, indicating dangerously brittle bones and a critical bone density weakness.
What is the FRAX index and how is it used?
-The FRAX index calculates an individual's risk for having a fracture in the next 10 years by considering lifestyle risks, family history, and other factors that predispose to bone fractures.
What lifestyle interventions are discussed for improving bone health?
-Lifestyle interventions include proper nutrition, lifting weights, adding mobility and impact to exercise routines, and addressing hormone status, especially for women who have lost estrogen.
What are some pharmacologic options for treating osteoporosis?
-Pharmacologic options for treating osteoporosis include bisphosphonates, Forteo, and other drugs that help to maintain or build bone density.
What insights did the speaker's research on Master's athletes reveal about bone density preservation?
-The research found that impact exercise was as predictive of bone density as uncontrollable factors like age, sex, and genetics, emphasizing the importance of mechanical stimulus for bone health.
What was the conclusion of the study on athletic performance and aging?
-The study concluded that significant slowing down in athletic performance, and thus a biomarker of aging, does not occur until the mid-70s for Master's athletes.
Outlines
💊 Vitamin D Deficiency and Its Importance for Health
The speaker discusses their personal experience with low Vitamin D levels, discovered after a comprehensive medical checkup. They emphasize the significance of Vitamin D for bone health, immune system functionality, and brain health, advocating for regular checks and supplementation if necessary. The importance of co-ingesting Vitamin D with potassium and magnesium for better absorption is highlighted, along with dietary and lifestyle recommendations for maintaining strong bones, such as consuming adequate protein and engaging in impact exercises. The discussion also touches on the potential for bone density improvement and the use of a DEXA scan to measure bone health against a standard of a healthy 30-year-old, with the T-score indicating the bone density relative to this benchmark.
🏃♂️ Impact of Exercise and Nutrition on Bone Density
This paragraph delves into the results of studies conducted on Master's athletes, focusing on bone density preservation across a lifespan while removing the variable of sedentary living. The research revealed that active individuals, even into their 80s, could maintain normal T-scores for bone density. The study also compared different types of exercises and found that impact activities such as running and volleyball were more effective in preserving bone density than non-impact sports like swimming or biking. The importance of mechanical stress on bones for signaling the body to build bone cells is underscored, along with the necessity of addressing lifestyle risks and potentially using pharmacological interventions for those with significantly low bone density or high fracture risk.
🏅 Athletic Performance and the Pace of Aging
The speaker explores the concept of aging through the lens of athletic performance, using data from a study of 3,000 Master's athletes aged 50 and above. The research aimed to determine at what age significant slowing down occurs in athletic capabilities. The findings suggest that a noticeable decline in performance is not until the mid-70s, contradicting the common belief that aging impacts performance much earlier. The study analyzed various track and field events and found that before the age of 70, the decline in performance timing is minimal, less than 1.2% per year. After 70, however, there is a more rapid decline, which the speaker attributes to a combination of biological factors, including mindset, injuries, loss of lean muscle mass, and bone flexibility.
Mindmap
Keywords
💡Vitamin D
💡Supplementation
💡Bone Density
💡DEXA Scan
💡T-Score
💡Osteoporosis
💡Nutrition
💡Exercise
💡Hormones
💡Master's Athletes
💡Biomechanical Signals
Highlights
Importance of Vitamin D for overall health, including its role in bone, immune system, and brain function.
Personal experience with low Vitamin D levels and the subsequent decision to take supplements.
Recommendation to check Vitamin D levels and supplement if necessary, with a recheck to maintain proper levels.
The synergistic role of potassium and magnesium with Vitamin D for better absorption.
Diet advice for strong bones, including the intake of protein and the importance of muscle building.
The impact of physical activity, such as running and jumping, on bone health and density.
The use of a reformer or trampoline for biomechanical signals to the bones in individuals with poor bone density.
The concept of T-scores and their significance in assessing bone health and the potential for bone growth.
The multifactorial nature of T-scores and their role in determining bone density relative to a healthy 30-year-old.
The definition of osteopenia and osteoporosis based on T-scores and their implications for bone health.
The FRAX index and its calculation of fracture risk based on lifestyle and health factors.
The importance of hormone status, particularly estrogen and testosterone, in maintaining bone health.
The potential use of pharmacological interventions for severe bone density issues, such as bisphosphonates or Forteo.
Research findings on bone density preservation in Master's athletes and the impact of sedentary living.
The role of impact exercise in bone density maintenance compared to non-impact activities.
Athletic performance as a biomarker of aging and the timing of significant slowdowns in physical capabilities.
The study of Master's athletes' performance across various age groups and the findings on age-related decline in athletic ability.
The message that there is no excuse for physical decline until mid-70s based on the study of athletic performance.
Transcripts
I sit in this di of Co Studio a lot and
I sit in Dragon's Den's little dungeon a
lot I spend a lot of time sat at my desk
inside without any sort of natural light
so I've started taking Vitamin D
supplements frequently because actually
I went to the doctors did my my tests
and how low was it how low was it it was
very low they said everything's fine
Steve You' all good here here and here I
did like the full body I did my
testicles to my toes to everything my
blood everything my moles whatever it
might be and the the one thing he did
say to me is your vitamin D levels are
low mhm so I've started supplementing is
is how crucial is vitamin D for healthy
I mean you know what it's a it's a
hormone that affects so many organ
systems it's important for your bones
it's important for your immune system
it's important for your brain so it's
something that everyone should
supplement they should get their level
checked we're all low and then we should
supplement up and then have it recheck
so that you can have a maintenance Lo
dose you usually take it with pottassium
to help absorption magnesium is a is
another key player with vitamin D what
if I want really strong bones what
should I be taking uh vitamin D
potassium magnesium yeah you should be
eating uh one gram of protein for every
lean for every ideal body pound you have
so you build muscle to um to help your
bones you know there's some remote data
on Boron and zinc but I'd rather you
have the three that we know work to
build strong bones you not only need
muscle you need proper nutrition you
need
to I should find another term but you
need to bash your bones you need to
impact your bones the mechanical stress
of impacting bones whether it's jumping
up and down running going up and down
the stairs for people with poor bone
density you can use a reformer which is
a which is a a
trampoline um is all important for
sending the biomechanical signals to
your bone that you're doing work you
need stronger bones that is transformed
into a biochemical signal that makes
your
bones uh that your bone cells lay down
new bone that's how you keep healthy
bones across a lifespan can you grow new
bone um you
can yes you can actually you can can
increase your t- score it's a
multifactorial t- score is a score that
we measure using a test called a DEA
scan uh a DEA scan will tell us not only
our absolute density but it but compare
us to healthy people and this dexas
scans are usually used for women or
older men who have fallen and fractured
but a t-core tells us what our bone
density is compared to a healthy
30-year-old right assuming a 30-year-old
has laid down optimal amounts of bone
and we can talk about how that's
becoming not true but so once we know
our
t-core it tells us the health of our
bones
um just to give us a gauge of can we
rebuild so yes all the things we can
lift weights we can impact our bones we
can have proper nutrition if we are a
woman and uh have lost our estrogen
which starts in our 40s not our 50s it
starts in our 40s we can make our
estrogen decision as I know you've
talked about before uh because estrogen
and testosterone are critical in bone
health and then if you show up with a
t-core that shows that you have Frank
osteoporosis even two million men in the
United States have osteoporosis it's
it's osteoporosis is uh critical bone
density uh weakness meaning a t-core of
minus 2.5 so if you this is how it goes
so remember in the in the tests in lower
school where they would grade you on
this bell curve MH
straight up the middle is bone density
at 30 and a healthy woman for instance
zero any positive number for your t-core
your bone density is more than zero
perfect you're all good bone density one
standard deviation or minus one below a
30-year-old healthy woman is called
osteopenia meaning your bone density is
getting low we really got to step up our
efforts a bone density number A t-core
minus 2.5 is the definition of Frank
osteoporosis which is Bones dangerously
brittle that score plus there's this
index called a fra index of R ax index
which takes all your lifestyle risk
meaning is your mother shrinking do you
have a family history of osteoporosis
did you already fracture fracture is the
number one uh predictor of future
fracture did you smoke your whole life
did you have an illness where you had to
take a lot of steroids that predispose
that break down bones are you of genetic
makeup where you're predisposed to bone
density the fra index takes all those
and calculates your risk for having a
fracture in the next 10 years so a
t-core of minus 2.5 and a fra index of
3.6 or three meaning I have a 3% chance
of a fracture in the next 10 years those
are indications for employing some of
the
pharmacologic uh drugs to either
maintain bones or to build bones and
there's a few categories of those that I
usually send people to an
endocrinologist to weed out it's kind of
a complex decision if I was if I was
getting to that stage what kind of
things would you tell me that I needed
to do so if I was getting to the stage
where I was minus two on that scale if
you were already a minus 2.5 we would
have a long hard discussion about all
the lifestyle interventions nutrition
lifting you can still lift uh how we're
going to add Mobility uh impact how
we're going to get some impact in
without breaking a bone but we're also
going to have a conversation about our
hormone status um and we're also going
to if you're already that low have a
conversation about whether we use a
pharmacologic augment like
bisphosphonate or forteo or some of the
drugs that are available to poor bone
density and each person man or woman has
to have their individual risks assessed
to know which road to go down but what
we cannot do is we cannot ignore it and
hope that it goes away yeah you you've
done um so many studies and I find
studies really fascinating because
they're they're first first party in
that regard so it's really finding
things out for the first time what is
your what are some of those studies that
we haven't discussed that relate to our
conversation today that you find most
interesting yeah so let's talk about
we'll start with bone because we're just
talking about in Master's athletes we
did two studies looking at could we
preserve bone density across a lifespan
if we took the variable of sedentary
living out of the equation so in the
first studies that we my group did uh I
we formed a group called Prima the
performance and research Initiative for
Master's athletes we looked at 3,000
Master's athletes you had to be 50 years
old uh and uh they were competing in the
National senior games which is uh like
Olympics for people over
50 and these weren't just these weren't
just everybody that could go these were
the people who had qualified in their
state games to go to the National games
so we looked at 3,000 of them we did two
bone studies we found the first question
asked could we maintain bone density
across upper age limits because we were
active and what we found was that yes a
very high percentage of people up even
up into 85 had normal T scores but then
we did a second study that we wanted to
ask okay so of all the activities you
could do what would make the biggest
response from your
bone and not surprisingly we found that
impact exercise the running Sports the
volleyball the the basketball Sports
versus the swimming the biking the
bowling for instance there's bowling in
Senior Olympics um those with sports
where you impacted your
bone that impact exercise was as
predictive of bone density as things you
can't control like your age your sex
your genetics and so it just shows how
important putting mechanical stimulus
against your bone is so that was really
important so even bones can be preserved
we've already talked about the muscle
preservation study which was fascinating
the very first question I asked was to
answer the question this is this virus
in your
brain when do we really slow down when
can we say oh I'm just getting old I'm
gonna slow
down I based on the athletes I saw I
knew that it wasn't
50 so I studied 3,000 of these athletes
again I looked at all the track and
field athletes I looked at athletes in
the 100 meter all the way up to the
10,000 meters so all distances Sprints
versus long distance I looked at Finish
times of the top eight finishers in
every age category and here's what I
found to answer the question when do we
significantly slow down it's not 50 it's
not 60 it is not until our mid 70s when
we significantly slow down if we use
athletic performance as a biomarker of
Aging so what does that mean the example
is this if you put a bunch of men in a
on mile
race the 50-year-old man in the year I
did the study finished that one mile
race in 5 minutes and 34 seconds to put
that in perspective the boy that won the
Pennsylvania State high school games won
his Mile in
57 oh wow I know
20 seconds in in in 30 40 years right
how old was he 17 let's say he was 17 uh
but the 50y old winner did in 434 the
70-year-old winner of that mile race did
it in seven minutes so nobody was
getting lapped right so I used those
times to see how much we slow down
before age 70 we slow down less than
1.2% a year
timing wise so after 70 there is a rapid
decline in times or you get slower and
slower and slower and I call that
biology taking over either you don't
have the mindset to work that hard
anymore or you've got enough injuries
that you can't work that hard anymore or
you've lost enough lean muscle mass or
or bone flexibility but what it tells us
is that we have no excuse until our
mid-70s if you love The D have a CEO
brand and you watch this Channel please
do me a huge favor become part of the
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