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A well-balanced gut microbiome is essential for supporting overall health, including the absorption of essential bone-building nutrients. When gut health declines, the body's ability to absorb these nutrients is compromised. Studies have connected a healthy gut microbiome to improved bone density.
The gut-bone axis describes the intricate relationship and communication between the gut microbiome and the skeletal system. Previous research on skeletal health and disorders has increasingly focused on the gut-bone axis. A key pathway extensively studied is inflammation, particularly how an unhealthy microbiome can contribute to bone loss.
Specific gut bacteria improve nutrient solubility and absorption in the intestines. Some produce proteins that bind to calcium, facilitating its transport and utilization, especially in the bones.
Dysbiosis, an imbalance in gut bacteria, can damage the gut lining, allowing harmful substances to leak into the bloodstream. This sparks widespread inflammation, accelerating bone degradation and disrupting the balance between bone resorption and formation. Subsequently, this can contribute to disorders like osteopenia and osteoporosis. Inflammation also diminishes bone mineral mass, promoting greater bone deterioration.
Therapies targeting the microbiome, such as dietary modifications and probiotics, are increasingly recognized as potential strategies for preventing and managing osteoporosis. To promote gut and bone health, prioritize a varied, nutrient-rich diet that fosters beneficial bacteria and provides essential components for robust bones. These include foods rich in fiber, collagen, polyphenols, and fermented products. Limit the intake of sugar, alcohol and ultra-processed foods.
In addition to diet, synbiotics, which are combinations of probiotics and prebiotics, can aid in preventing and managing osteoporosis by modulating gut bacteria. These not only support digestion but also regulate immune function, which is intricately connected to bone remodeling.
A recent study indicates a link between the timing of breakfast and longevity in older adults. Researchers found that older adults who regularly ate an early breakfast during the study had a reduced risk of mortality over approximately 20 years compared to those who gradually shifted their morning meal to later times.
A recent study cautions that excessive visceral fat, which accumulates deep in the abdomen and encases vital organs, may hasten the aging of the heart and blood vessels. In contrast to subcutaneous fat, which lies just under the skin, visceral fat presents greater health dangers because of its close proximity to vital internal organs.
High-intensity interval training, which alternates short bursts of vigorous exercise with moderate activity, is well-known among athletes and trainers for its benefits. It entails switching between brief bouts of high-intensity activity and short recovery periods. This exercise approach can elevate metabolic rate for hours post-workout, resulting in enhanced calorie burn even during rest.