Our Blogs

Building Strong Bones: Nutrition, Exercise, and Your Genes

Maintaining optimal bone health is essential for reducing the risk of fractures, osteoporosis, and related complications. According to the CDC, osteoporosis impacts about 13% of U.S. adults 50 and over, while low bone mass impacts about 43% of the adult population 50 and older. 

While exercise and nutrition greatly impact bone mineral density (BMD), the role of genetics, particularly genetic variants, is often overlooked. These variants significantly influence BMD and the effectiveness of interventions designed to strengthen bones. Insights from genetic testing paired with supportive nutrition and exercise can provide the best care to your patients to help them reduce the risk of low BMD or osteoporosis. 

Bone Mineral Density and SNPs

Bone mineral density refers to the amount of calcium and other minerals present in bone tissue, and it is the most commonly used measure of bone strength. Bone mineral density is influenced by both environmental factors (including nutrition and exercise) and genetic variations. 

Osteoporosis, reduced bone density, is common in older adults and leads to increased fracture risk due to an imbalance between bone formation and resorption. This can be caused by disturbances in the balance of osteoblasts, osteoclasts, and osteocytes, which are key bone cells that work together through extracellular signaling to regulate bone remodeling.

One SNP that has garnered attention in bone health research is P2RX7. This gene is involved in the regulation of bone formation and resorption as well as regulating the immune system. Variations in this gene affect the balance between osteoblasts (cells that build bone) and osteoclasts (cells that break down bone), potentially increasing susceptibility to osteoporosis.

Research has shown that individuals with specific P2RX7 variants may have altered bone metabolism, exacerbated during periods of inflammation, leading to osteoporosis. Understanding these genetic factors allows healthcare professionals to tailor prevention and treatment strategies more effectively.

Nutrition to Support Bone Health

For individuals with a genetic predisposition to low bone mineral density, a diet focused on nutrients to support bone health is vital for building and maintaining strong bones. Key nutrients include:

• Calcium, the main ingredient in bones, helps to maintain bone mass. Low calcium intake has been linked to an increased risk of osteoporosis, especially in individuals with a genetic susceptibility.

• Vitamin D helps the body absorb calcium and regulate blood levels of calcium and phosphorous. Vitamin D deficiency is common in those at risk for osteoporosis. Some studies suggest that genetic variations in the vitamin D receptor may further affect calcium metabolism and bone density.

• Magnesium is a mineral component of bone structure and supports a balance of osteoblast and osteoclast activity for proper bone remodeling. It’s also necessary for the activation of vitamin D and calcium. 

• Vitamin K plays a role in bone protein synthesis by regulating bone reabsorption.  

• Protein: Adequate protein intake is necessary to support bone density by promoting the function of osteoblasts and creating fibers that act as the foundation for bone growth. Protein also aids in the repair and maintenance of bone tissue.

• Phosphorous, Boron, Manganese, Cooper, and Zinc are other nutrients that are known for their role in supporting bone health. 

Exercise for Bone Strength

Regular weight-bearing and resistance exercises are proven to enhance bone strength and support healthy bone remodeling through mechanical stress. Mechanical strain from exercise regulates bone formation by triggering osteocytes, which detect and transmit mechanical signals to other bone cells. These signals lead to increased bone turnover and deposition by coordinating the activities of osteoblasts, osteoclasts, and the extracellular matrix. 

For patients with low BMD or a genetic risk of osteoporosis, the following exercises are beneficial, although it is essential to first assess someone’s fitness level and ability to perform any of these exercises safely. 

• Resistance training: Lifting weights or using resistance bands helps stimulate osteoblast activity, promoting bone formation and increasing bone density.

• High-impact exercises: Activities like jogging, jumping, or playing sports increase bone mass by putting stress on bones, encouraging them to grow stronger.

• Balance training: Balance and coordination through activities like yoga or tai chi may not help improve bone mass, but they can help prevent falls and fractures.

Summary

Low BMD and osteoporosis are complex conditions influenced by both genetics and lifestyle factors. Variants like those in the P2RX7 gene play a role in bone metabolism, contributing to individual risk. Combining genetic insights with targeted nutrition and regular exercise, such as resistance and high-impact training, can provide a personalized and effective approach to maintaining strong bones and reducing the risk of fractures and osteoporosis.

At Scylex, we offer comprehensive genetic testing to help healthcare professionals identify key SNPs that influence bone health. Our testing services can enhance your ability to personalize care and support patients at risk for osteoporosis.