ZOE Science & Nutrition
ZOE
Categories: Health
Listen to the last episode:
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.
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Timecodes
00:00 Introduction
01:21 Quickfire questions
03:08 What is osteoporosis?
06:10 Why might our bones become more fragile as we age?
08:10 Your skeleton renews itself all the time
10:30 Does menopause cause osteoporosis?
12:48 What's it like living with osteoporosis?
15:16 How common is osteoporosis in males?
16:04 What are the symptoms of osteoporosis and at what age should you get checked?
21:40 Some chilling statistics about osteoporosis
23:10 Common myths about the effects of calcium and vitamin D on osteoporosis
27:50 What is the latest science on vitamin D supplementation?
34:10 Can vitamin D and calcium ensure children’s bone density is healthy?
34:55 Osteoporosis treatment options, including new drugs
37:20 The impacts of HRT on bone density
39:30 What are the downsides to some of these treatments?
43:00 Does physical activity help to prevent fractures?
44:30 Lifestyle impacts: diet and nutrition
49:40 Can exercise make your bones stronger?
55:20 Ideal exercises to prevent osteoporosis
57:10 Cyrus and Tim’s top 3 actions to improve bone health
59:10 Summary
Mentioned in today's episode:
- Accumulation of risk factors associated with poor bone health in older adults, published in Archives of Osteoporosis
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
- Pregnancy Vitamin D Supplementation and Childhood Bone Mass at Age 4 Years, published in JBMR Plus
- The role of calcium supplementation in healthy musculoskeletal ageing, published in Osteoporosis International
Books:
- Osteoporosis: A Lifecourse Epidemiology Approach to Skeletal Health by Prof Cyrus Cooper
Is there a nutrition topic you’d like us to explore? Email podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here.
Previous episodes
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125 - What to eat to avoid osteoporosis with Prof. Cyrus Cooper and Tim SpectorThu, 18 Apr 2024
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124 - The world's biggest intermittent fasting study - what we learned with Prof. Tim Spector & Gin StephensThu, 11 Apr 2024
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123 - The best exercise routine, according to your muscle clocks with Professor Karyn EsserThu, 04 Apr 2024
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122 - 5 things you can do now to reduce dementia risk with Professor Claire StevesThu, 28 Mar 2024 - 0h
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121 - Three ways to prevent diabetes with Professor Naveed SattarThu, 21 Mar 2024 - 0h
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120 - The truth about SIBO with Dr. Will BulsiewiczThu, 14 Mar 2024 - 0h
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119 - Fitness routines for menopause with Dr. Stacy Sims - exercise for every stageThu, 07 Mar 2024
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118 - Coffee's hidden health benefits with James Hoffmann & Professor Tim SpectorThu, 29 Feb 2024
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117 - 9 longevity practices: Secrets of the blue zones with Dan BuettnerThu, 22 Feb 2024
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116 - The surprising truth about histamine intoleranceThu, 15 Feb 2024 - 0h
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115 - Beat stress with science: 4 key techniques for stress relief with Dr Rangan ChatterjeeThu, 08 Feb 2024
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114 - Mushrooms as medicine: Uncovering the health secrets of fungiThu, 01 Feb 2024 - 0h
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113 - What to eat for your health - according to scienceThu, 25 Jan 2024
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112 - The truth about the Mediterranean dietWed, 24 Jan 2024 - 0h
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111 - Does calorie counting improve your health?Tue, 23 Jan 2024 - 0h
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110 - The carnivore diet exposed: Healthful or harmful?Mon, 22 Jan 2024 - 0h
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109 - Does the paleo diet hold the secret to health?Sun, 21 Jan 2024 - 0h
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108 - Are low-fat diets bad for your health?Sat, 20 Jan 2024 - 0h
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107 - The keto diet uncovered: The truth about fat vs. carbsFri, 19 Jan 2024 - 0h
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106 - How to master healthy eating habits with James ClearThu, 18 Jan 2024
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105 - How to add a decade to your life with Andy GalpinThu, 11 Jan 2024 - 0h
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104 - Inflammation and your gut: Expert guidance to improve your healthThu, 04 Jan 2024
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103 - How to eat in 2024: 7 essential strategiesMon, 01 Jan 2024
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102 - 10 tips to help you live healthier: Part 2Thu, 28 Dec 2023 - 0h
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101 - 10 tips to help you live healthier: Part 1Thu, 21 Dec 2023 - 0h
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100 - Why unhealthy carbs are making you sick, and what to do about itThu, 14 Dec 2023
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99 - Could this diet solve your gut issues?Thu, 07 Dec 2023 - 0h
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98 - How body fat impacts health and agingThu, 30 Nov 2023 - 0h
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97 - Exercise myths busted: Practical steps to sustain your healthThu, 23 Nov 2023
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96 - We risked it all! Does ZOE work? Here's what our latest trial results showThu, 16 Nov 2023
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95 - How to prevent heart disease, according to scienceThu, 09 Nov 2023 - 0h
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94 - The surprising truth about lectinsThu, 02 Nov 2023 - 0h
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93 - Aging and longevity reimagined: Is mindfulness the secret?Thu, 26 Oct 2023 - 0h
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92 - Resistance training: How to stay strong as you ageThu, 19 Oct 2023 - 0h
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91 - The surprising link between dementia and oral healthThu, 12 Oct 2023 - 0h
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90 - Unlock longevity: Dr. Peter Attia's essential strategiesThu, 05 Oct 2023 - 0h
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89 - Cardio exercise: How much do you really need?Thu, 28 Sep 2023 - 0h
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88 - Gut microbiome testing: What can it reveal about your health?Thu, 21 Sep 2023
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87 - The shocking damage ultra-processed foods cause to your brainThu, 14 Sep 2023 - 0h
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86 - Food before exercise: What does science say?Thu, 07 Sep 2023 - 0h
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85 - Skin aging and acne: What you should doThu, 31 Aug 2023 - 0h
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84 - The great calorie deception: Are food labels misleading?Thu, 24 Aug 2023 - 0h
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83 - Antibiotics: The surprising truth about probiotics and what to do insteadThu, 17 Aug 2023 - 0h
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82 - Butter vs. margarine: What does science say?Thu, 10 Aug 2023 - 0h
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81 - Healthy aging: The surprising power of your social lifeThu, 03 Aug 2023 - 0h
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80 - Chronic diarrhea? Here's what to do | Dr. Will BulsiewiczThu, 27 Jul 2023 - 0h
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79 - The truth about organic food - according to scienceThu, 20 Jul 2023 - 0h
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78 - What’s the best natural sugar substitute?Thu, 13 Jul 2023 - 0h
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77 - Is dairy good or bad for you?Thu, 06 Jul 2023 - 0h
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76 - The truth about menopause supplementsThu, 29 Jun 2023 - 0h
