This month’s bulletin kicks off with a study that digs into one of the genetic differences associated with having XX vs XY chromosomes. You’ll learn about an epigenetic modulator that may be the focus of the next generation of osteoporosis medications.
Then, we’ll look at a study that compared a variety of combinations of sleep quality and physical activity levels to the risk of early death due to cardiovascular disease or other causes. You’ll learn how to counteract the deadly effects of poor sleep that also negatively affects your bone health.
Finally, we’ll review a study that asked working adults to do video-guided yoga three times a week. This practice had heartening effects on participants' stress levels and cognitive function– and best of all, these benefits are easy to get yourself.
New Epigenetic Manipulation Found To Preserve Bone Mass
Scientists at the Van Andel Institute in Grand Rapids, Michigan have identified an epigenetic modulator that is essential for the function of osteoclasts.
An epigenetic modulator is a compound that triggers the execution of certain instructions in DNA. DNA (Deoxyribonucleic acid) is the molecule that carries genetic information– a set of instructions for the construction of the cells in your body.
Osteoclasts are the cells responsible for resorbing old or damaged bone, to make way for new bone to be created by osteoblasts.
The focus of this new study was the epigenetic modulator KDM5C. To assess its effects, researchers observed the bones of laboratory mice that did not have KDM5C.
“The researchers found reducing KDM5C disrupted cellular energy production in osteoclasts, which slowed down the recycling process and preserved bone mass. Importantly, KDM5C is linked to X chromosomes, which means it is more active in females than in males.
“Lowering KDM5C levels is like flipping a switch to stop an overactive recycling process. The result is more bone mass, which ultimately means stronger bones,” [Van Andel Institute Associate Professor Connie M.] Krawczyk said.”1
The researchers proposed that KDM5C is one reason why women experience more bone loss than men. They also conclude that KDM5C is a potential target for osteoporosis treatment.
Further study may reveal that particular changes in diet, exercise, or other behaviors have a natural impact on KDM5C levels. That information would be incredibly valuable, and provide another path to creating sustainable improvements to bone health.
However, it is far more likely that Big Pharma will fund further research to develop drugs that artificially inhibit KDM5C. That will simply add another drug to the osteoporosis market– and with it will come new and most likely undesirable side effects.
There’s no need for such a drug when we already have effective natural interventions. Behaviors that help regulate KDM5C could become part of a drug-free approach to maintaining a healthy bone remodeling cycle.
Reserachers have identified an epigenetic modulator called KDM5C that is linked to X chromosomes. They found that reducing KDM5C inhibited energy production in osteoclasts, thereby slowing the resorption of bone. KDM5C is likely to be targeted for the development of future osteoporosis drugs.
Exercise Can Regain The Lifespan That Bad Sleep Cuts Short
An international cohort of scientists conducted a study on the association of sleep patterns and physical activity with cardiovascular disease and cancer mortality.
The study included 341,248 adult participants over seven years. The participants reported their sleep duration and disturbances, as well as their physical activity (PA) levels.
The researchers grouped participants according to their PA levels, sleep length, and quality. Then they compared the different combinations of PA levels and sleep duration and quality to participants' incidence of cardiovascular disease and death.
”As you’d expect, the participants least likely to die also exercised the most and slept the “normal” amount (6 to 8 hours a night, as defined by the study).
Compared to that group, those who exercised the least and slept less than 6 hours were 2.5 times more likely to die during those 7 years. Less active folks who got the recommended sleep were 79% more likely to die, and the risk was slightly higher than that for those who logged more than 8 hours a night.
But those risks disappeared for short- or long-sleeping participants who logged at least 150 minutes a week of moderate to vigorous activity. That’s 30 minutes of exercise 5 days a week.
“Exercise fights inflammatory and metabolic dysregulations and abnormal sympathetic nervous system activity,” said study author Jihui Zhang, Ph.D., of the Affiliated Brain Hospital of Guangzhou in China. Those problems are associated with cardiovascular diseases and other potentially fatal conditions. “2
These results underscore the immense importance of both behaviors. Sleep and exercise are fundamental to maintaining your health and living a long and healthy life.
Evidently, physical activity has such a powerful impact on your body that regular exercise can counteract some of the most severe consequences of unhealthy sleep habits. This is essential, potentially life-saving information for everyone who struggles to get a good night’s sleep.
Regular exercise and sound sleep are also foundational to building and maintaining strong and healthy bones.
Researchers gathered data on 341,248 adult participants' physical activity levels and sleep duration and quality. Then they compared different combinations of physical activity (PA) levels and sleep duration and quality to the participants' mortality outcomes over seven years. They found that getting 150 minutes of exercise each week could compensate for the early death risk associated with poor sleep. Those who slept well and exercised often were least likely to die early.
At-Home Yoga Found To Reduce Stress And Improve Memory
Researchers at the University of Illinois-Champaign have found that practicing yoga at home reduced anxiety and improved short-term memory among working adults.
The scientists enrolled 86 participants in an eight-week moderate-intensity at-home yoga program. They completed questionnaires about their physical activity and stress levels and received a cognitive assessment. Then they each did a guided 50-minute yoga session three times a week, first on Zoom sessions guided by an instructor, and then self-guided with an instructional video.
The researchers found that not only did participants report lower stress levels than a control group that did not do yoga, but they also had higher scores on working memory tests.
“The team wanted to see if doing activity with multiple sequences like yoga would help improve working memory, similar to how learning a dance would.
“Having to move through multiple active postures, as opposed to static holds, should theoretically improve attentional abilities or inhibition control,” says [study co-author Sean] Mullen. “Going through the flow could potentially improve spatial memory… The reductions in anxiety and improvements in short-term working memory suggest that it is possible to practice moderate-intensity yoga at home and still reap the benefits of reducing stress and anxiety without compromising safety.”3
Yoga is also an excellent practice for building the strength of your muscle and bone. It’s one of the many offerings available on Save Institute’s online workout platform SaveTrainer.
If you have been feeling unsure about the efficacy of doing a video workout, this study should lay your fears to rest. The ability to do a workout routine you enjoy, led by a trained professional, whenever and wherever you want helps you build a sustainable and effective exercise habit.
A study found that an eight-week moderate intensity at-home video-led yoga intervention reduced anxiety and improved short-term memory among 86 working adults. Video workouts are an excellent and effective option for taking advantage of the benefits of yoga and other forms of exercise.
What This Means To You
You have the tools to build a life filled with bone-healthy habits. You won’t need Big Pharma’s next generation of drugs that alter your epigenetic modulators, because you can make changes right now to achieve the same goals without the side effects or the pharmacy bill.
The Osteoporosis Reversal Program lays out a plan with many components because there are many behaviors that impact your bone health and your well being. From improving your sleep to understanding how your bones work to doing the right amount of the right type of exercise– the ORP provides the know-how to live a bone-healthy life.
Best of all, when you’re not worried about bone loss, you get to use your body to do all the things you love– that’s good for you too!