
Our bones are living tissues that are constantly being replaced and rebuilt by the body. This dynamic process of building bones primarily occurs when we’re young; Indeed, 90% of our adult bone matrix is accumulated by age 19 (with the remainder of accumulating by age 30). As we enter our 40s, however, bone removal starts to outpace formation, leading to a potential deficit if we don’t actively address it. Furthermore, menopause often causes bone loss to speed up, leading to the serious thinning of our skeleton and osteoporosis.
Osteoporosis is when the body absorbs more bone tissue than it replaces. This causes the bones to lose their density as the architecture of the bone breakdowns and they become porous and weak.
Estimates indicate that half of all women and 20% of men over 50 years of age will experience an osteoporosis-related fracture, with hip fracture being the most devastating of these incidents. Indeed, twenty percent of those suffering with osteoporosis die within a year after sustaining a broken hip.
While it may not be possible to regain peak bone mass, we can slow down the process of bone loss (and even reverse loss of bone density) by adopting lifestyle changes and developing good habits that promote strong bones. Indeed, bones have the ability to regenerate as part of their healing mechanism after an accident or trauma, including musculoskeletal growth and remodeling throughout adulthood into old age.
TCM’s perspective on bones and bone loss – focus on the Kidneys
Since ancient times, Traditional Chinese Medicine (TCM) has been used in the to treat bone diseases and promote bone healing by focusing on the source of poor bone health. Chinese medicine asserts that the growth, development and repair of our bones is the domain of the Kidneys. The Kidney’s primary duties include building bones, controlling human growth and development, and generating marrow to fill the brain. In addition, the Kidney system also supports the flow of vital energy (Qi) and Blood throughout the skeleton and body, nourishing our bones so they remain their healthiest at every age.
Chinese medicine focuses on 3 vital substances known as “The Three Treasures” that form the foundation for understanding the human body and guide the healing practices of TCM. They are:
Vital Energy (Qi)
Essence (Jing)
Spirit (Shen)
Jing is regarded the Essence of life because it nourishes, fuels and cools the body. It is also believed to reside in the Kidneys. As Jing diminishes with age, there is a loss of Kidney Qi (Vital Energy) as well as Blood stagnation, resulting in lower bone density.
Preventing bone loss, weakness and degeneration requires the preservation of our Kidney Jing which is in limited supply and cannot be replenished over time. Through lifestyle, diet and herbs, however, we can help to conserve our supply of Jing Essence (thereby slowing its decline) as well as tonify Kidney Qi, which will assist in bone repair.
Supporting proper Blood flow is also essential to remove any stasis that may block the production of new bone. Improving circulation boosts Blood and oxygen supply to the bones, which improves bone nutrition, and ultimately, bone density. This is one of the reasons why exercise is so effective in supporting the treatment osteoporosis.
A weakness in the Kidney system corresponds to weakened bone health and lower mineral density in the bones. As we age, our Kidneys naturally become weaker and burdened with toxins. Beginning at around 50 years of age, women are at risk of experiencing a substantial decline in bone mineral density. Post-menopausal women experience both bone loss and Kidney weakness.
While Kidney energy (Qi) naturally declines in all of us as we age, this happens more rapidly in some people depending on their constitution and lifestyle. If our parents had weak Kidney Qi, then we will tend to have weak Kidney Qi as well. And if we overwork with little rest, take recreational drugs, or use up too much sexual energy, we will further weaken our Kidney Qi.
Western medicine’s view of bones
Osteoporosis is defined as a skeletal disorder that is characterized by poor bone mineralization or micro-architecture, reduced bone mineral density, and/or diminished bone growth. This asymptomatic illness typically goes untreated till it emerges as fractures of the spine, wrist, pelvis, proximal humerus, and/or hips, which commonly necessitates hospitalizations.
There are two types of osteoporosis: Primary and Secondary. Primary osteoporosis is frequently linked to advanced age and a lack of sex hormones. The ongoing degradation of the bone’s matrix causes age-related osteoporosis. Furthermore, the decline in estrogen levels as women age leads to more pronounced osteoporosis.
Secondary osteoporosis is related to disorders or medicines that damage bone cells. Continuous utilization of selective serotonin receptor inhibitors, glucocorticoids, androgen deprivation therapy, proton pump inhibitors, thiazolidinedione, calcineurin inhibitors, heparin, and various chemotherapies, such as methotrexate, are often associated with osteoporosis. Men on androgen-deprivation therapy (ADT) for prostate cancer also have a higher likelihood of osteoporosis.
From a Western medical standpoint, there are 3 essential things we need to combat osteoporosis:
Calcium for building and maintaining bone structure
Vitamin D to absorb calcium, support growth and maintenance of the skeleton, and regulate calcium levels in the blood
Exercise to maintain and improve bone density by placing extra strain on them via weight bearing exercises or progressive resistance training
The principal medicinal treatment approaches for bone loss illnesses such as osteoporosis include hormone replacement therapy (HRT) and bisphosphonates (a class of prescription drugs that slow down bone loss).
Nourish our bones by nourishing the Kidneys
In Chinese Medicine, diet is an essential means of healing and maintaining the body’s balance. Food is the basis of health and finding the right types of food for your body type can help you maintain vibrant health and wellness. Food to strengthen Kidney function and supplement bone health include:
Vegetables: sweet potatoes, parsnips, onions, pumpkin, carrots, yams, black beans and dark leafy greens
Nuts and seeds: black sesame seeds, walnuts
Spices: ginger, licorice
Meat: beef, tuna, anchovies and fish
In addition, bone broth is especially important as it is rich in minerals that help build and strengthen bones.
Preventing bone loss as you age
Adopting new habits and behaviors that support a bone-health lifestyle are crucial to keep our bones strong and stable as we age. These include:
Moving and Weight Bearing Exercises
Exercise is one of the best medicines for our bones. According to TCM, exercise promotes blood circulation and removes the stagnancy of Blood and Qi, which in turn supports the body to produce new bones. The modern advice of physical activity and weight bearing exercises to help new bone tissue to form and bones stay strong has been a mainstay of Chinese medical advice for centuries.
There are four key types of exercise that not only help prevent fractures but can actually stimulate new bone growth. These are the foundational elements that can make a real difference to bone health:
1. Strength Training
When we lift weights or use resistance, we create stress on our bones. This stress signals the body to repair and strengthen the bone tissue, ultimately making bones denser and more resilient over time.
2. Balance Training
Falls are one of the biggest threats to bone health, especially as we age. By improving your balance, you reduce the risk of falls and protect your bones.
3. Posture Exercises
Good posture plays a crucial role in protecting the spine and reducing potential stress on the vertebrae. Poor posture can increase the risk of fracture for those with osteoporosis.
4. Impact Exercises
These exercises provide a signal to your bones that helps encourage them to grow stronger. Functional training and impact exercises have been shown to improve bone density and reduce the risk of fractures. Together, these exercise types work to create a well-rounded approach to bone health.
Watch your calcium intake
The recommended daily dose of calcium for women age 50 and older is 1,200 milligrams. Aside from milk or dairy products, including more dark leafy vegetables in your diet will help you reach this recommended daily allowance. If your diet doesn’t give you enough calcium, make sure to supplement your calcium intake.
Get enough Vitamin D and K2
Vitamin D is the key to the absorption of calcium. Since it may be difficult to get enough Vitamin D from food alone, make sure to expose yourself to sunlight for 30 minutes a day to get a healthy dose of Vitamin D. In addition, Vitamin K2 helps deposit calcium onto bone.
Cut down on soft drinks and quit smoking
Studies have shown that the phosphorus in soft drinks may lead to lower bone density. Smoking is not just bad for your health, it also reduces the level of estrogen in your body, which leads to faster bone loss and an earlier onset of osteoporosis.
Address chronic inflammation and stress
While there are many factors that influence our health, the one that is increasingly believed to influence it the most is inflammation. Inflammation causes a constant immune response within the body, which hinders circulation and blocks the nutrients going to our tissue. Stress is one of the main causes of low-grade chronic inflammation. Increased stress can cause an increase level of inflammation that stimulates the destruction of osteoblasts the cells that build bone. Some ways to help decrease inflammation include:
Exercise – Increases circulation and decreases inflammation
Meditation – Calms the mind and mitigates stress
Get sufficient rest
One of the most important ways to preserve your Jing Essence is by getting adequate rest. The worst thing we can do is burn the candle at both ends, which is a perfect metaphor for how we deplete our Kidney Jing.
Stay hydrated
Water is the element of the Kidneys, and staying hydrated is essential to Kidney function, supporting not just our bones but overall health.
How acupuncture and Chinese herbal medicine can help build strong bones
Acupuncture has the potential to address bone health by directly accessing the Kidney network. Furthermore, it helps promote bone health by boosting Blood and Qi circulation, calming the mind and nervous system, and promoting balance.
Some of the most common acupuncture points for osteoporosis include:
BL23: Shenshu, on the urinary bladder meridian, located to the right of the spine in the lower back
ST36: Zusanli, on the stomach meridian, located below the knee
BL20: Pishu, on the urinary bladder meridian, below BL18, in the middle back
BL11: Dazhu, on the urinary bladder meridian, located between the spine and the top of the shoulder right blade
CV4: Guanyuan, on the conception vessel meridian, located below the navel
GV4: Mingmen, on the governing vessel meridian, located on the lower spine
SP6: Sanyinjiao, on the spleen meridian, located above the ankle bone on the inside of the leg
KI3: Taixi, on the kidney meridian, located in a depression between the bony bump on the inner ankle and the Achilles tendon
BL18: Ganshu, on the urinary bladder meridian, located to the right of the spine in the middle back
GB39: Xuanzhong, on the gallbladder meridian, located above the bone on the outside of the ankle
Traditional Chinese Medicine has developed time-proven herbal remedies and formulas that strengthen health and longevity. Numerous kidney-nourishing herbs have a long history of restoring bone strength and tonifying Kidney Qi, and are prescribed to treat bone-related disorders including osteoporosis (usually within a medicinal formula that contains several herbs).
Chinese tonic herbs that are used to strengthen the Kidneys, tonify Qi, and help regenerate new bone include:
Yin Yang Huo (Epimedium) is a very common herb found in most osteoporosis formulations to tonify the Kidneys. Studies have shown that Yin Yang Huo increases the number of osteoblastic cells, while decreasing osteoclast production and increasing osteoclast destruction. This increased ratio of osteoblasts improves bone formation and bone mineral density.
Gu Sui Bu (Drynaria Rhizome) is an herb that tonifies the Kidneys and supports the bones. Studies have shown that Gu Sui Bu decreases inflammation and decreases osteoclast function, thus decreasing bone re-absorption and improving bone mineral density.
Du Zhong (Eucommia Root) has a function very similar to that of Yin Yang Huo, strengthening the Kidney and bones. Studies have shown that Du Zhong improves the number of osteoblasts and decreases the number of osteoclasts, thereby improving bone density.
Rou Cong Rong (Herba Cistanches) is another herb that tonifies the Kidneys. Rou Cong Rong has been found to improve bone density.
Shan Zhu Yu (Cornus Fruit) and Wu Wei Zi (Shisandra Fruit) are two Chinese herbs that nourish Kidney Qi.
For convenient nourishment, tonic soups are one of the best ways to regularly strengthen the Kidneys and bones. Two of the most popular include Rehmannia Eight Treasure Soup (Ba Zhen Tang) and Six Combination Soup (Lok Mei Soup) to tonify the Kidney system, Qi and Blood.
Identifying osteoporosis early is essential to helping prevent bone deterioration. You can start by ensuring you’re doing your very best to exercise, manage stress, eat right and take the right combination of vitamins and herbs to help your body build stronger bones.
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