Rebuilding Bone Health with Dr. Keith McCormick: Insights from New Frontiers in Functional Medicine
Bone health is often underestimated until it becomes a pressing issue. For many, osteoporosis might seem like something that affects only older, sedentary individuals, but Dr. Keith McCormick’s personal story challenges that notion. In a recent episode of New Frontiers in Functional Medicine, hosted by Dr. Cara Fitzgerald, Dr. McCormick shares his battle with osteoporosis as a former Olympic athlete. His experience, paired with his deep expertise, highlights the need for a comprehensive approach to maintaining bone health that integrates nutrition, exercise, and even medications when necessary.
At 45, after a lifetime of athletic achievement, including participating in the 1976 Montreal Olympics, Dr. McCormick began suffering from fractures, a harrowing 12 breaks over five years. Despite his active lifestyle and seemingly perfect health, he was diagnosed with severe osteoporosis, with a T-score of -4.5. Instead of succumbing to a life of medication, Dr. McCormick immersed himself in understanding osteoporosis and regaining his bone health. Fast forward to today: at 69 years old, Dr. McCormick continues to compete in triathlons and maintains a robust life. His journey from frequent fractures to regaining bone strength underscores the need for a multifaceted approach to osteoporosis treatment.
The Role of Nutrition in Bone Health
One of the most important lessons from Dr. McCormick’s story is the role of nutrition in maintaining strong bones. While many people associate bone health with calcium intake, Dr. McCormick emphasizes that it’s not just about calcium—it’s about balance. Vitamin D, magnesium, and Vitamin K2 also play crucial roles in ensuring that calcium is absorbed and utilized effectively in the body. Without these co-factors, even a diet rich in calcium could fail to protect bone health.
In his practice, Dr. McCormick recommends a diet high in quality protein (1.2 grams per kilogram of body weight) to support bone density and muscle mass. He also advocates for avoiding foods that trigger inflammation, like gluten and dairy in sensitive individuals, as chronic inflammation can accelerate bone loss by overactivating osteoclasts—the cells responsible for breaking down bone tissue.
The Impact of Exercise on Bone Density
Dr. McCormick’s approach to bone health is not limited to what we eat; how we move matters just as much. Resistance training and weight-bearing exercises are essential for signaling to the body that strong bones are needed. High-impact exercises, such as running or jumping, provide mechanical stress that stimulates bone remodeling. Strength training, in particular, is critical because it not only builds muscle mass but also directly impacts bone density. For individuals with osteoporosis, Dr. McCormick stresses the importance of working with a trainer or physical therapist to ensure that exercises are performed safely and effectively, minimizing the risk of injury while promoting bone health.
The Importance of Early Detection
Another critical point from Dr. McCormick’s interview is the importance of early detection through DEXA scans. Bone density scans provide a snapshot of your bone health and can identify osteopenia or osteoporosis before fractures occur. Dr. McCormick advises that everyone, particularly athletes and those over 50, should get a bone density test to assess their risk. While bone density scans primarily measure bone mass, they don’t account for bone quality, which is equally important. For this reason, Dr. McCormick suggests also looking into trabecular bone score (TBS) testing to get a fuller picture of bone health.
Medications and Natural Approaches: Finding Balance
Though Dr. McCormick’s journey is rooted in natural methods like nutrition and exercise, he acknowledges that medications can play a role in osteoporosis treatment, particularly in severe cases. Medications like bisphosphonates and anabolic drugs can help prevent further bone loss, but they should be used in conjunction with lifestyle interventions rather than as a standalone solution. His stance is clear: medications are a short-term solution, and the real work lies in addressing the underlying issues that contribute to bone loss.
Key Takeaways
Dr. McCormick’s personal story and professional expertise offer a comprehensive view of bone health that goes beyond traditional advice. Here are a few key takeaways from his interview:
- Holistic Bone Health: Maintaining bone density requires more than just calcium—it’s a balance of proper nutrition, exercise, and sometimes medication.
- Early Detection is Key: Get a DEXA scan early to assess your bone health before fractures occur, and consider trabecular bone score (TBS) for a complete understanding of bone quality.
- Exercise for Strong Bones: Resistance training and weight-bearing exercises are essential for promoting bone density.
- Nutrition Matters: Focus on a diet rich in protein, Vitamin D, magnesium, and Vitamin K2, and manage inflammation to protect your bones.
For anyone concerned about their bone health or managing osteoporosis, Dr. McCormick’s story is a powerful reminder that there is hope. By taking a comprehensive approach—combining diet, exercise, and medical interventions when necessary—it’s possible to rebuild and maintain strong bones at any age.
