What to eat to avoid osteoporosis | Prof. Cyrus Cooper & Tim Spector

🥦 Learn how your body responds to food. Take our free quiz: http://zoe.com/podcast Did you know that every 12 years, our skeletons undergo a complete transformation? Osteoporosis, a condition where bones become fragile, significantly increases the risk of fractures from minor incidents, often without any noticeable symptoms. Worldwide, it affects one in three women and one in five men over fifty, leading to pain, potential disability and loss of independence. In today’s episode, Jonathan, Tim and Cyrus ask the question: How can understanding osteoporosis and implementing targeted lifestyle changes enhance bone health and reduce the risk of fractures? Cyrus Cooper is a Professor of Rheumatology at the University of Southampton, where he is also the Director of the MRC Lifecourse Epidemiology Unit and Vice-Dean of Medicine. In addition, he’s a Professor of Musculoskeletal Science at the Nuffield Department of Orthopaedics, Rheumatology and Musculoskeletal Sciences at the University of Oxford. Tim Spector is one of the world’s top 100 most-cited scientists, a professor of epidemiology, and scientific Co-Founder at ZOE. Tim trained originally in rheumatology and epidemiology. If you want to uncover the right foods for your body, head to joinzoe.com/podcast, and get 10% off your personalised nutrition program. Follow ZOE on Instagram: https://www.instagram.com/zoe/ Follow @tim.spector on Instagram: https://www.instagram.com/tim.spector/?hl=en Timecodes: 00:00 Introduction 01:10 Quickfire questions 03:44 What is osteoporosis? 06:57 Why might our bones become more fragile as we age? 08:56 Your skeleton renews itself all the time 11:29 Does menopause cause osteoporosis? 13:40 What is life like living with osteoporosis? 16:13 How common is osteoporosis in males? 17:06 What are the symptoms of osteoporosis and at what age should you get checked? 22:43 Some chilling statistics about osteoporosis 24:16 Common myths about the effects of Calcium and Vitamin D on osteoporosis 29:03 What is the latest science on Vitamin D supplementation? 36:54 Can Vitamin D and calcium ensure children’s bone density is healthy? 37:43 Osteoporosis treatment options, including new drugs 40:03 The impacts of HRT on bone density 42:13 What are the downsides to some of these treatments? 45:41 Does physical activity help to prevent fractures? 47:15 Lifestyle impacts: diet and nutrition 52:31 Can exercise make your bones stronger? 58:04 Ideal exercises to prevent osteoporosis 1:00 Cyrus and Tim’s top 3 actions to improve bone health 1:01:54 Summary Mentioned in today's episode: Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis. Link: https://link.springer.com/article/10.1007/s11657-015-0250-3 Relevant studies: Influence of vitamin D supplementation on bone mineral content, bone turnover markers and fracture risk, published in Journal of Bone and Mineral Research Link: https://www.medrxiv.org/content/10.1101/2023.05.18.23290153v1 Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus. Link: https://onlinelibrary.wiley.com/doi/10.1002/jbm4.10651 The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International Link: https://link.springer.com/article/10.1007/s00198-016-3773-6 Books: Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health, Prof Cyrus Cooper: https://amzn.to/4dDIL1r - Every Body Should Know This by Dr Federica Amati: https://amzn.to/4blJsLg - Food For Life by Prof. Tim Spector: https://amzn.to/4amZinu Episode transcripts are available: https://zoe.com/learn/category/podcasts