Boost Your Bones, Boost Your Brain: Proven Strategies to Prevent Osteoporosis and Enhance Cognitive Health with Kevin Ellis

In this Episode

01:41 – The connection between Alzheimer’s and bone health

02:39 – Kevin’s journey with early osteoporosis

07:06 – Osteoporosis testing and diagnosis

20:45 – Gut health’s role in bone strength

22:44 – Best exercises to prevent fractures

27:52 – Simple dietary changes for bone health

34:02 – Essential nutrients for strong bones

40:24 – How stress weakens bones and brain

43:25 – Steps to improve your health

47:35 – Emerging research in bone health optimization

52:19 – Top takeaways from today’s conversation

Resources:

– Top Supplements for Alzheimer’s Guide 

Connect with Kevin Ellis:

– Website 

– Facebook 

Connect with Dr. Josh Helman, MD:

– Instagram 

– Facebook 

– LinkedIn 

– TikTok 

– YouTube 

– Others 

Disclaimer: Please remember that this podcast is for informational purposes only and is not intended as medical advice. Always consult your doctor or healthcare professional before making any changes to your treatment plan.

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READ THE COMPLETE BLOG POST HERE:

Proven Strategies to Prevent Osteoporosis and Enhance Cognitive Health

Are you worried about osteoporosis and how it might affect not just your bones but also your brain health? You’re not alone. Research shows a clear link between osteoporosis and cognitive decline, making bone health more important than ever.

In this conversation with Kevin Ellis, aka Bone Coach, we dive deep into the strategies you can use to strengthen your bones, prevent fractures, and even support your brain function. If you’re dealing with osteoporosis or just want to be proactive, this guide is packed with actionable insights to help you take charge of your health.

Key Takeaways from Today’s Discussion:

• Osteoporosis and Alzheimer’s are connected (02:00)
  Research indicates that individuals with Alzheimer’s have a higher risk of hip fractures and lower bone mineral density.
  
  

• Early diagnosis is critical (06:00)
  Bone scans (DEXA) and bone turnover markers can help detect osteoporosis before it leads to fractures.
  
  

• Exercise strengthens bones and brain (22:00)
  Resistance training, impact exercises, and strength training are essential for bone density and cognitive function.
  
  

• Diet plays a major role (27:00)
  Anti-inflammatory foods, protein, and key minerals like magnesium, vitamin K2, and omega-3s are vital for bone health.
  
  
• Stress and sleep impact bone health (40:00)
  Chronic stress and poor sleep can accelerate bone loss and cognitive decline.

In-Depth Discussion

The Connection Between Osteoporosis and Brain Health

You might think osteoporosis only affects bones, but research tells a different story. Alzheimer’s patients have a higher risk of fractures and lower bone density, making it clear that brain and bone health go hand in hand.

Why? Because both conditions share risk factors like inflammation, oxidative stress, and nutrient deficiencies. This means that what’s good for your bones is also good for your brain. By improving your bone health, you’re also taking steps to protect your cognitive function.

How to Diagnose and Monitor Bone Health

Most people don’t think about their bone health until a fracture happens, but by then, it’s often too late. Early testing and monitoring can help prevent osteoporosis before it leads to serious problems.

Here’s what you need to do:

1. DEXA Scan – This measures bone mineral density and helps diagnose osteoporosis.
2. Bone Turnover Markers – Tests like serum CTX and P1NP show whether your body is breaking down bone faster than it’s building it.
3. Trabecular Bone Score (TBS) – An advanced add-on to the DEXA scan that provides insight into bone quality, not just density.
4. Vitamin D and Calcium Levels – Testing your nutrient levels helps ensure your body has the right building blocks for strong bones.

If your doctor refuses to order a bone density scan, advocate for yourself or look for direct-to-consumer testing options.

The Best Exercises for Stronger Bones

Exercise is one of the most powerful tools for preventing osteoporosis. But not all workouts are created equal when it comes to bone health. You need two types of exercise:

1. ✅ Weight-Bearing Activities – Walking, dancing, hiking, and even gardening can put stress on bones and stimulate growth. ✅ Resistance Training – Lifting weights, using resistance bands, and bodyweight exercises like squats and deadlifts help strengthen muscles and bones.
2. Important Tip: Walking alone is not enough. While it’s great for overall health, strength training and impact exercises provide the stimulus your bones need to stay strong.

The Bone-Boosting Diet

Your diet is a key factor in bone health. Here are the top nutrients and foods you should prioritize:

🥦 Calcium & Magnesium – Found in leafy greens (like arugula), sardines, and almonds. 🐟 Omega-3 Fatty Acids – Found in wild-caught fish like salmon and sardines. 🦴 Vitamin K2 – Ensures calcium goes to your bones instead of your arteries. 🍊 Vitamin C – Essential for collagen production, which forms the foundation of strong bones. 🥩 Protein – Your bones are 50% protein by volume, so getting enough protein is non-negotiable.

Avoid processed foods, excess sugar, and inflammatory oils, which can contribute to bone loss.

The Role of Stress and Sleep in Bone Health

Chronic stress and poor sleep can significantly weaken bones by increasing cortisol levels, which interfere with bone-building cells.

Actionable Tips to Reduce Stress & Improve Sleep:

🔹 Practice meditation, prayer, or deep breathing for a few minutes daily. 🔹 Get at least 7-9 hours of quality sleep per night. 🔹 Reduce screen time before bed to improve melatonin production. 🔹 Engage in relaxing activities like yoga or spending time in nature.

Supplements for Bone Strength

While food should always come first, supplements can fill in the gaps when needed. Here are the most important ones:

💊 Vitamin D3 – Essential for calcium absorption (check your levels before supplementing!). 💊 Magnesium – Crucial for calcium metabolism and bone formation. 💊 Vitamin K2 – Helps direct calcium to the bones, not the arteries. 💊 Collagen – Supports the protein matrix of bones. 💊 Boron & Zinc – Play a role in bone metabolism and strength.

🚨 Caution: Avoid taking too much calcium in supplement form, as excess amounts can deposit in arteries instead of bones. Focus on food sources first.

Conclusion: 

Your bones and brain are deeply connected, and taking steps to prevent osteoporosis can also support cognitive health. The good news? You CAN build stronger bones at any age.

Key Takeaways: ✔ Get tested early and monitor your bone health regularly. ✔ Prioritize weight-bearing & resistance training exercises. ✔ Eat a bone-friendly diet rich in key nutrients. ✔ Manage stress and improve sleep to support bone formation. ✔ Use supplements strategically, but focus on whole foods first.

💡 Take Action: Want expert guidance? Visit BoneCoach.com for free resources, coaching programs, and personalized support.

❓ What’s one step you’re taking today to improve your bone health? Share in the comments below!