In this special Walk Don't Run to the Doctor episode, Miles Hassell MD tackles one of the most important, yet misunderstood health topics: osteoporosis and fracture prevention. Rather than focusing on numbers from a Dexa scan or quick prescriptions, this episode empowers you with real, actionable steps to build stronger bones and improve your long-term health with evidence-based lifestyle tools.

You'll learn why lifestyle choices—good food you make at home, sunlight, and movement—often outperform medications in maintaining bone health. The discussion blends current research, humor, and critical thinking to help you take control of your health journey.

Key Takeaways

1. Focus on Fracture Prevention, Not Numbers Osteoporosis is less about bone density scores and more about preventing fractures through lifestyle and strength.

2. Exercise Builds Resilience Weight-bearing activity, balance training, and even ping pong can significantly reduce fall and fracture risk.

3. The Power of Diet A Mediterranean-style diet—rich in vegetables, whole grains, olive oil, nuts, and moderate animal protein—reduces hip fracture risk by nearly 30% with no side effects.

4. Supplements ≠ Food Calcium and vitamin D supplements rarely prevent fractures and can have risks; real food sources work better.

5. Sunlight Matters Safe, regular sun exposure helps maintain healthy vitamin D levels—key for bones, mood, and longevity.

6. Ultra-Processed Foods Harm Bone Health Cooking real food at home supports your microbiome, muscle mass, and bone strength—while saving money and improving quality of life.

7. Small Habits, Big Gains Moderate alcohol intake, protein with every meal, and lifelong movement can transform bone and overall health.

Get your copy of Good Food Great Medicine, 4th ed.: https://a.co/d/1D6hIYM More references can be found at www.GreatMed.org Would you like Dr. Hassell to answer your question on the air? Contact us! Phone/text: 503-773-0770 e-mail: [email protected] EIN: 88-326-7056 Write us a letter. We love to hear from you. This podcast is sponsored by our generous listeners. Send questions, comments, and support to: GreatMed.org 4804 NW Bethany Blvd., Suite I-2, #273 Portland OR 97229