The Most Important Health Advice For Over 40s… | Dr Vonda Wright

Summary

The 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

00:00

💊 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.

05:00

🏃‍♂️ 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.

10:03

🏅 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.

Keywords

💡Vitamin D

Vitamin D is a fat-soluble vitamin that plays a crucial role in the absorption of calcium and phosphorus, which are essential for maintaining bone health. In the video, the speaker mentions taking Vitamin D supplements due to low levels detected during a medical check-up. Vitamin D is also highlighted as important for the immune system and brain function, emphasizing its multifaceted importance for overall health.

💡Supplementation

Supplementation refers to the act of taking additional nutrients, such as vitamins or minerals, to support health. In the context of the video, the speaker discusses the importance of supplementing Vitamin D due to its deficiency and its role in various bodily functions. The term is used to stress the proactive approach to health maintenance beyond diet alone.

💡Bone Density

Bone density is a measure of bone strength and is typically assessed using a DEXA scan. It is a critical indicator of bone health, with lower bone density being associated with conditions like osteoporosis. The video discusses the importance of maintaining bone density through exercise, nutrition, and potentially pharmacological interventions.

💡DEXA Scan

A DEXA (Dual-energy X-ray Absorptiometry) scan is a medical test used to measure bone mineral density and is a standard for diagnosing osteoporosis. In the script, it is mentioned as a tool to assess bone health and to compare an individual's bone density to that of a healthy 30-year-old, providing a T-score to gauge the health of one's bones.

💡T-Score

The T-score is a numerical value derived from a DEXA scan that compares an individual's bone density to that of a healthy young adult. It is used to diagnose bone conditions such as osteoporosis and osteopenia. The video script uses the T-score to discuss the potential for rebuilding bone density and the importance of understanding one's bone health.

💡Osteoporosis

Osteoporosis is a medical condition characterized by low bone mass and deterioration of bone tissue, leading to an increased risk of fractures. The video mentions osteoporosis as a condition that affects both men and women, with a focus on the importance of recognizing and addressing it through lifestyle and medical interventions.

💡Nutrition

Nutrition in the video refers to the intake of essential nutrients required for health and growth. The speaker emphasizes the importance of proper nutrition for bone health, including the intake of protein, potassium, and magnesium, which are all vital for the development and maintenance of strong bones.

💡Exercise

Exercise is discussed in the video as a critical component for maintaining bone density and muscle mass. The speaker differentiates between impact exercises, such as running and jumping, and non-impact exercises, highlighting the importance of mechanical stress on bones for their health and strength.

💡Hormones

Hormones are chemical messengers in the body that regulate various functions, including bone health. The video script mentions the importance of hormones like estrogen and testosterone in maintaining bone density, especially as they naturally decline with age.

💡Master's Athletes

Master's athletes are individuals who participate in sports at an elite level despite being over the age of 50. The video references studies involving Master's athletes to illustrate the potential for maintaining physical performance and bone density well into older age, challenging the notion of inevitable decline with age.

💡Biomechanical Signals

Biomechanical signals refer to the physical forces and movements that the body interprets and responds to at a cellular level. In the context of the video, these signals are important for bone health, as the impact and stress of exercise send signals that stimulate bone cells to build new bone tissue.

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

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