by Susan Brady | Jul 27, 2017 | Healthy aging
If you’re like me, you remember having to participate in the yearly Presidential Physical Fitness Test back in your youth, which tested students in sit-ups as well as other exercises that tested strength, flexibility and endurance. The sit-up test was used to measure the strength and endurance of the abdominal muscles. For many years, sit-ups were seen as the golden ticket to stronger abs….and as a fitness-crazed teenager, I often did 500 sit ups a day! No doubt this likely contributed to my back pain and injuries as an adult! Although abdominal muscle strength is essential for back support, posture and stability, sit-ups are not only ineffective, but also can actually be detrimental to people with spinal injuries or osteoporosis. Sit ups only work one of the necessary muscles to maintain over abdominal strength and back health. Furthermore, the strong abdominal flexion movement that occurs when preforming a sit up can damage spinal ligaments, discs and vertebrates.
Thank goodness exercise has evolved to include safer and more effective ways to strengthen your abdominal muscles as well as all the muscles that are important in providing back support, posture, stability and balance, better known as your core muscles. Your core muscles are a group of muscles often described as a muscular box surrounding the spine: the abdominal muscles in front, the spinal and buttock muscles in the back, the hip and pelvic muscles below and the diaphragm at the top. The core muscles must all work together in order to protect the spine and provide stability with daily activities as well as when doing sports and recreational activities. Although strong core muscles are important for reducing risk of spinal injury in everyone, the added benefit of enhancing posture and balance makes maintaining strength in these muscles particularly important for women with osteoporosis.
One of my favorite exercises to strengthen the core muscles is abdominal planks. The plank not only activates the abdominal and lumbar spine muscles, but also the gluteal (buttock) and leg muscles as well as the muscles in the arms and shoulders. Activation of the abdominal and lumbar spine muscles are enhanced in exercises that also require simultaneous activation of the shoulders and glutes. Planks strengthen the core muscles through what is called an isometric contraction, a muscle contraction that does not result in movement. Although the muscles are contracting, the spine doesn’t move. Through isometric contraction, planks train the core muscles in the way they are supposed to work, allowing the muscles to provide stability, proper posture and correct spinal alignment. Movements that involve dynamic spinal flexion, such as a sit up, can increase risk for injury to spinal ligaments and discs as well as the risk for vertebral compression fractures in women with osteoporosis.
Even though planks are a great way to strengthen your core, it is essential to do them safely and correctly. In order to experience the benefits of performing planks without putting yourself at risk for injury, it’s first important to work toward creating a well-aligned plank pose.
Steps to performing and progressing a PLANK safely
- Learn to contract the core muscles while maintaining normal spine alignment:
- Bracing the stomach muscles co-activates the abdominals along with other deeper, internal core muscles. Think about tighten up your stomach as if you are protecting yourself against someone “punching you in the stomach!”
Try not to activate the muscles by pulling in or puffing out your stomach, just tighten them so no movement occurs in the spine.
- Practice bracing your muscles and holding for 10 seconds 5 times several times a day to get the technique down prior to starting the exercises below.
- When performing the exercises below, focus on endurance of the core muscles first by holding the positions for up to 30 seconds and repeating 3-5 times.
- Once strength and stability can be maintained, challenge the core by adding arm and leg movements.
* It is important that you brace your stomach muscles prior to performing all exercises.
3 variations of the PLANK
Counter Plank: Great beginner plank pose and also good for people who can’t get down on their hands and knees.
- Make sure you are wearing shoes so your feet don’t slip!
- Place your hands on the counter, walk your feet back until your body is extended, your shoulders are in line with hands and your back is flat
- Gently brace your lower abdominal muscles without allowing your back to curl or arch and hold this position for 10-30 seconds and perform 3-5 times.
- As you get stronger you can alternate raising your knees to your chest as in a marching motion. March for 30 seconds and perform 3-5 times.
- While holding this position, you can also extend one of your legs behind you. Hold for 10 seconds and then switch and extend your other leg. Perform 5 times on each leg. Be sure not to lift the extend leg up so far that your back arch.
Quadruped Plank: You may want to start this exercise by first just alternately reaching the arms straight out in front, then alternate lifting the legs straight out to the back to build strength and stability before lifting the arm and leg together.
- When on your hands and knees, make sure your shoulders are lined up over your hands and your hips lined up over your knees.
- Brace your abdominal muscles and reach your right arm and left leg straight out in front and back. Hold 5 seconds. Perform 5 reaches to each side.
- Be sure not to lift your arm or leg up so high that your back arches.
Full Plank
- This exercise is done on your elbows placed in line with your shoulders.
- Walk your feet out to make a straight line your body, like a plank!
- Keep your back straight at all times and be sure not to allow your back to arch or bend.
- Brace your abdominal muscles and hold for 10-30 seconds, 3-5 times.
- Once you able to perform this exercise with good strength and form, you can try maintaining the plank position and alternately reaching one leg back at a time and holding for 5-10 seconds.
The most important thing with any exercise is to find YOUR appropriate starting level. I always recommend that you start with the basic exercises first to ensure proper abdominal bracing, alignment and form before gradually increasing to the more challenging positions.
As with any exercise, STOP if you experience pain or discomfort. Always consult your physician before starting any exercise program.
Contact me to learn more about safe and exercises to help you strengthen your bones and perfect your balance and posture.
by Susan Brady | Jul 20, 2017 | Nutrition
What are you going to eat today?
You probably woke this morning thinking about all the important things you have to do today. Some of you will be thinking about decisions involving your work, and others about family or friends. But the truth is, the most important decision you are going to make today is WHAT YOU ARE GOING TO EAT! There is no doubt that the food we consume on a daily basis has a profound effect on our health…..and our bones!
The food you eat along with lifestyle, stress and other environmental factors all have a significant effect on your genes, and therefore your health and longevity. Remembering back to Biology 101, a gene is a segment of your DNA that we acquire from our parents. These genes are responsible for our physical traits, our biochemistry and, to some extent, even our behaviors. Some genes may also carry the risk of certain diseases and disorders that are passed on from parents to children. Although it was once thought that your genes were hard wired, there is now growing evidence that your genes have some give. Epigenetics, a rising new field in the study of genetics focuses on how the activation of a gene can be influenced by diet or environment, yet the gene itself doesn’t change. Experts explain that genes can be switch on and off, like a light switch that can turn on and off a light. In very simplistic terms, your genes for disease and health can be switched on and off by the quality of the food you eat, stress, lifestyle and environmental toxins.
Several genes that have been identified for a wide variety of cancers, including bladder, breast, colorectal, endometrial, esophageal, head and neck, liver, lung, prostate, and thyroid. And guess what? Researchers have also located several genes associated with determining bone mineral density, bone strength, bone thickness as well as risk of fracture.
OK, so say you have a gene for osteoporosis, or any disease, what can you do about it?
The good news coming out of the field of epigenetics is that your genes don’t control your health, you do! You can influence the expression of your genes on a regular basis, depending on the foods you eat, the air you breathe, the lifestyle you live and the thoughts you think.
How? By preventing damage to your cells!
Anything that causes harm or stress to the body can damage a part of the cell called the mitochondria (Biology 101: the organelle which produces energy in the cell). Damage to the mitochondria can result in turning on the genes that have the potential to cause osteoporosis, disease or cancer. So it is the damage to the mitochondria, not the presence of a disease carrying gene that results in the development of that illness. Even if you inherited a gene for osteoporosis or any disease or cancer, a healthy mitochondria can keep those genes inactive.
So how do you keep your mitochondria healthy and disease in check?
Promote balanced Methylation
Methylation is a key biochemical process that is essential for the proper function of almost all of your body’s systems. It occurs billions of times every second and, in simple terms, it helps to repair and keep your DNA in good “working” condition. Proper methylation keeps our mitochondria and our DNA healthy and is one of the most common epigenetic signaling tool that cells use to lock genes in the “off” position. As we age the methylation processes in our bodies start to slow down leading to less control over gene function, damage to our cells and increased potential for disease. A breakdown in methylation puts you at higher risk for many diseases, including osteoporosis. Recent research indicates that DNA methylation plays an important role in bone metabolism as well as bone mineral density.
Luckily, there are several ways to balance your methylation and keep your cells healthy!
5 Ways you can Balance Methylation and Prevent Damage to your Cells
- Eat a diet rich in nutrients that support proper methylation.
- Dark leafy greens like spinach, kale and beet greens. Cruciferous vegetables like collard greens, bok choy, broccoli, cauliflower and cabbage. Sulfur containing foods like garlic and onions. All these food are among the most abundant sources of the nutrients needed for optimal methylation.
- Foods high in B vitamins are also important in the methylation process as well supporting healthy DNA. Healthy food sources of B vitamins include leafy greens, asparagus, lentils, beans, almonds, walnuts, sunflower seeds, fish, chicken, turkey and eggs.
- Take probiotics or eat foods that support a healthy gut like yogurt, kefir, or fermented foods to help absorb your B vitamins
Avoid/minimize alcohol, caffeine and foods high in sugar which can all deplete B vitamins
- Avoid processed and cans foods which are a poor source of nutrients
- Reduce stress and practice stress relaxation techniques
- Move your body through exercise every day
Even if you had a hard time understanding the biology behind this post, I hope you gained some understanding about how you actually DO have control over your genetic traits. The underlying message is that even if your mother, grandmother, sister or aunt has/had osteoporosis, or any disease, you are not destined to be crippled with it. You are in control of your health and have a tremendous amount of control over how your genes are turned on and off. Changing your diet and lifestyle is the first step to controlling your genes and keeping your bones and body healthy!
Contact Nurtured Bones to aid you in your quest to overcome a genetic trait for osteoporosis and to help you manage your bone loss through effective safe and natural methods.
1. Qin, L., Liu, Y., Wang, Y., Wu, G., Chen, J., Ye, W., . . . Huang, Q. (2016). Computational Characterization of Osteoporosis Associated SNPs and Genes Identified by Genome-Wide Association Studies. Plos One,11(3). doi:10.1371/journal.pone.0150070
2. Liu, Y., Zhang, X., Chen, L., Lin, X., Xiong, D., Xu, F., . . . Liao, E. (2016). Epigenetic mechanisms of bone regeneration and homeostasis. Progress in Biophysics and Molecular Biology, 122(2), 85-92. doi:10.1016/j.pbiomolbio.2016.01.005
3. Reppe, S., Lien, T. G., Hsu, Y., Gautvik, V. T., Olstad, O. K., Yu, R., . . . Gautvik, K. M. (2017). Distinct DNA methylation profiles in bone and blood of osteoporotic and healthy postmenopausal women. Epigenetics,00-00. doi:10.1080/15592294.2017.1345832
4.. DNA methylation and its role in bone formation and resorption. (2012). BoneKEy Reports, 1(2). doi:10.1038/bonekey.2012.45
by Susan Brady | Jul 13, 2017 | Healthy aging
Although the decline in estrogen that occurs during menopause is the most influential factor for the development of osteoporosis, there are several other mechanisms that contribute to bone loss as we age. One prominent mechanism is through a process called oxidative stress.
What the heck is oxidative stress? Oxidative stress, simply put, is the damage caused to a cell through oxidation; the interaction the between oxygen molecules and the substances they come in contact with, such as metal or living tissues. When a freshly-cut apple turns brown, the fender of your car becomes rusty or a copper penny turns green you are witnessing oxidation.
Here are just some of the diseases that are caused by oxidative stress:
• Heart Disease
• Cancer
• Arthritis
• Lung Disease
• Fibromyalgia
• Diabetes
• Neurodegenerative Diseases like Parkinson’s and Alzheimer’s
• Autoimmune Diseases
• Eye Diseases like Macular Degeneration
Oxidative stress also contributes to bone loss in both women and men!
It is thought that oxidative stress activates osteoclast production, increasing bone breakdown, while suppressing the osteoblast cells that initiate bone formation.
Many of us are familiar with the term “antioxidants” as nutrients in food that have beneficial health effects. Antioxidant nutrients inhibit oxidation and protect our tissues from the damage caused by oxidative stress. Vitamin C is one of our most powerful antioxidant nutrients.
Studies have shown that vitamin C can reduce oxidative stress, prevent bone loss and reduce fracture risk. It has been shown that not only is dietary intake of vitamin C positively associated with bone mineral density in postmenopausal women, but that an inadequate vitamin C intake could actually increase the risk of osteoporosis. The Framingham Osteoporosis study also noted that women whose diets provided the most vitamin C had significantly fewer fractures than women whose diets provided the lowest amount of vitamin C. Beyond its importance as an antioxidant, vitamin C is also important in collagen formation which helps to build a strong bone matrix and supports the development of osteoblasts, bone building cells.
Considering the importance antioxidant role vitamin C plays in keeping you healthy as well as all the ways it supports strong bones, we should all make sure we are getting enough vitamin C every day. Foods rich in vitamin C include vegetables like peppers, broccoli and Brussels Sprouts and fruits such as papaya, strawberries, pineapples and oranges.
Try this wonderful summer salmon salad which is rich in vitamin C and numerous other bone building nutrients!
Summer Citrus Salmon Salad
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Salmon Marinade
2/3 cup freshly squeezed orange juice (squeeze a full cup to use in both the marinade and the dressing below)
2 tablespoons of RAW honey
3 small cloves garlic, minced
1 tablespoon of fresh thyme, minced
2 teaspoons finely grated orange peel
4 WILD caught salmon fillets, or a 16 oz wild salmon fillet
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Salad
8 ounces of organic mixed salad greens or spinach
½ red bell pepper, thinly sliced
½ yellow or orange bell pepper, thinly sliced
1 shallot, thinly sliced crosswise into rings
Citrus Vinaigrette
2 tablespoons extra virgin olive oil
1 tablespoon white wine vinegar
1/3 cup freshly squeezed orange juice
1 SMALL garlic clove, minced
Freshly ground sea salt and pepper to taste
Preparation:
Whisk or blend marinade ingredients together and place in baking dish. Add salmon, flesh side down in the marinade and marinade for 1-4 hours.
When marinating is complete, pour off marinade and cook salmon (flesh side up) at 350 degrees for 20-25 minutes, depending on your desired level of “doneness.”
Prepare citrus vinaigrette by whisking or blending all ingredients.
Prepare salad by tossing ingredients.
Divide salad on plates, drizzle with vinaigrette. When salmon is cooked to your liking, place salmon on top of salad and serve!
References:
1. Kim, Y. A., Kim, K. M., Lim, S., Choi, S. H., Moon, J. H., Kim, J. H., . . . Shin, C. S. (2015). Favorable effect of dietary vitamin C on bone mineral density in postmenopausal women (KNHANES IV, 2009): discrepancies regarding skeletal sites, age, and vitamin D status. Osteoporosis International,26(9), 2329-2337. doi:10.1007/s00198-015-3138-6
2. Sahni, S., Hannan, M. T., Gagnon, D., Blumberg, J., Cupples, L. A., Kiel, D. P., & Tucker, K. L. (2009). Protective effect of total and supplemental vitamin C intake on the risk of hip fracture—a 17-year follow-up from the Framingham Osteoporosis Study. Osteoporosis International,20(11), 1853-1861. doi:10.1007/s00198-009-0897-y
3. Pizzorno, L., & Wright, J. V. (2011). Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life–Naturally. Lanham: Axios Press.
by Susan Brady | Jul 10, 2017 | Digestion
Hope you had a wonderful 4th of July holiday week and got a chance to be active outdoors! If you were inspired by the beautiful weather to exercise a little harder or longer than usual, your may have ended up like me with a sore and inflamed knee!
Inflammation, what we commonly think of as the swelling, redness, heat, and pain that often accompany injuries, is one of our body’s most important mechanism to healing an injury or a cut. The inflammatory reaction triggers our immune system to fight infection and clean up damaged tissue while initiating the healing process. This acute inflammatory process, due to direct injury or infection, generally lasts a few days and is the body’s way of healing naturally. However, it is also possible to develop chronic inflammation, not related to injury or infection, which causes continual low level inflammation throughout the body. This type of inflammation can result in damage to healthy tissue leading to many diseases, including……osteoporosis!
Chronic inflammation has been found to be a culprit in a wide array of health conditions including cardiovascular disease, diabetes mellitus, dementia and age-related macular degeneration. There is mounting evidence that suggests chronic systemic inflammation contributes to osteoporosis and fracture risk in adults as well.
Studies have linked a commonly used inflammatory marker called a C-reactive protein (CRP- measured in the blood) with decreased bone strength and an increased risk of fractures. There is also evidence that bone mineral density (BMD) may be influenced by chronic inflammation as well. Chronic inflammation may contribute to loss of bone mass and bone strength by affecting the bone remodeling process; the process where old bone is re-absorbed and new bone is laid down. Inflammation causes an increase in osteoclast (cells that break down bone) activity resulting in accelerated bone loss. Overtime, this will lead to a decrease in bone mass and result in weak and brittle bones more susceptibility to breaking.
Unlike acute inflammation which results from an injury or infection, chronic inflammation can result from daily living. Damaging lifestyle choices (smoking, excessive alcohol consumption), poor dietary habits, gastrointestinal distress, hormonal imbalances, stress, toxicity and even the aging process can all cause chronic inflammation. In fact, in a recent Harvard Women’s Health Watch reports on research out of Ohio State University where they found that women following a lower inflammatory diet had less bone loss than those eating a higher-inflammatory diet. Low-inflammatory diets are rich in unsaturated fats, fruit and vegetables, whereas diets that cause greater inflammation include baked goods, high sugar foods, fried foods and meat.
Luckily, there are steps you can take to limit inflammation’s damage to your bones and your body.
What can you do to extinguish the fire?
1. Avoid inflammatory foods:
Baked products that have partially hydrogenated oils
Vegetable oils such as corn, sunflower, safflower, soy
Fried foods such as French fries, potato chips
Soda, high sugar juices
Food or drink with artificial sweeteners or food additives, such as MSG and aspartame
Fatty red meat
Processed meats such as hot dogs, sausage, luncheon meats
Dairy products
2. Exercise Moderately
3. Find ways to reduce stress or perform stress reduction techniques
4. Rule out food allergies
5. Add these TOP ANTI-INFLAMMATORY FOODS into your diet:
Green leafy vegetables
Bok choy
Broccoli
Beets
Blueberries
Pineapple
Salmon
Nuts and seeds
Olive oil
Garlic
Green tea
6. Add these TOP ANTI-INFLAMMATORY HERBS to your diet:
Turmeric
Ginger
Cloves
Rosemary
Cinnamon
Sage
Holy Basil
If you don’t think you can add all those wonderful anti-inflammatory foods and herbs into your diet, you can also consider anti-inflammatory supplements.
My favorite is Zyflamend by New Chapter. Zyflamend is a blend of 10 different anti-inflammatory herbs including turmeric, ginger, rosemary, holy basil, green tea and oregano. Zyflamend has gone through several clinical tests for a variety of health problems with one study noting that Zyflamend reduced the formation of osteoclasts as well as other inflammatory proteins.
You can find Zyflamend at many natural food stores or click here to order online from Amazon.
References:
1. Apalset, E. M., Gjesdal, C. G., Ueland, P. M., Midttun, , Ulvik, A., Eide, G. E., . . . Tell, G. S. (2014). Interferon (IFN)–mediated inflammation and the kynurenine pathway in relation to bone mineral density: the Hordaland Health Study. Clinical & Experimental Immunology,176(3), 452-460. doi:10.1111/cei.12288
2. Barbour, K. E., Lui, L., Ensrud, K. E., Hillier, T. A., Leblanc, E. S., Ing, S. W., . . . Cauley, J. A. (2014). Inflammatory Markers and Risk of Hip Fracture in Older White Women: The Study of Osteoporotic Fractures. Journal of Bone and Mineral Research, 29(9), 2057-2064. doi:10.1002/jbmr.2245
3. Ishii, S., Cauley, J. A., Greendale, G. A., Crandall, C. J., Danielson, M. E., Ouchi, Y., & Karlamangla, A. S. (2013). C-Reactive Protein, Bone Strength, and Nine-Year Fracture Risk: Data From the Study of Womens Health Across the Nation (SWAN). Journal of Bone and Mineral Research,28(7), 1688-1698. doi:10.1002/jbmr.1915
4. Sandur, S. K., Ahn, K. S., Ichikawa, H., Sethi, G., Shishodia, S., Newman, R. A., & Aggarwal, B. B. (2007). Zyflamend, a Polyherbal Preparation, Inhibits Invasion, Suppresses Osteoclastogenesis, and Potentiates Apoptosis Through Down-Regulation of NF-k B Activation and NF-k B Regulated Gene Products. Nutrition and Cancer,57(1), 78-87. doi:10.1080/01635580701268295
