by Susan Brady | Aug 16, 2017 | Nutrition
Would you like coffee or tea? Green tea please.
Who doesn’t like to start the day with their hands wrapped around a hot beverage breathing in the nurturing aroma? Tea and coffee are two of the most popular beverages in the world. Beverages that many of us long for in the mornings, and perhaps even throughout the day. Women with osteoporosis often shy away from coffee and tea because the caffeine in these beverages has been reported to decrease bone mineral density, disrupt calcium absorption and increase the risk of bone fracture. Yet, coffee and tea contain many bio-active compounds that actually can benefit bone health. Let’s look at the latest research to determine if having a cup of one of these warm beverages will do harm to your bones or your body.
Although coffee has been shown to be beneficial for various health conditions, the effect of coffee on osteoporosis is still conflicting.
Coffee intake is known to have potential benefits on prevention of type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, cardiovascular disease and cancers,[1] and recently, it was found that higher coffee consumption is associated with longer telomeres, a positive marker for aging.[2] Coffee contains a complex mixture of both health promoting and health compromising compounds. Coffee is a source of anti-oxidants, is rich in vitamin B3, magnesium, and potassium and also contains a common polyphenol called chlorogenic acid, which has been shown to have antioxidant and anti-inflammatory activities. Because oxidative stress is a risk factor for age-related bone loss, the beneficial effects of consuming foods and drinks with a high antioxidant content may help to prevent bone mass density loss. Studies have both shown coffee to be detrimental to bone health[3] as well as having protective benefits in postmenopausal women.[4] In one study women drinking more than 4 cups of coffee a day had a 2-4% lower bone density than women who only drank 1 cup of coffee or less a day. However, in another study, moderate coffee consumption was seen to have protective benefits on bone health. The most notable difference between these two studies was the amount of coffee consumed, over 4 cups of coffee a day in the study showing lower bone density compared to only 2-3 cups of coffee or less in the other.
Caffeine is the most widely known compound in coffee and could be the culprit leading to observed bone loss. A daily intake of 330 mg of caffeine, equivalent to 4 cups of coffee, or more has been associated with a modestly increased risk of osteoporotic fractures. [5]
Caffeine affects our bones in several different ways:
- Increases urinary excretion of not only calcium, but other valuable bone building nutrients
- Can cause gastric distress, interfering with digestion and reducing the absorption of nutrients.
- Can cause elevated cortisol level. The caffeine content in just 12 ounces of coffee can increases blood cortisol levels by 30% in one hour!
Some good news for tea drinkers.
Tea is also a rich source of flavonoids and there is strong evidence that tea consumption is associated with higher bone mineral density.[6] [7] The benefits of tea appear to also be associated with the anti-inflammatory, antioxidant and phytoestrogen compounds in tea as well as providing nutrients such as chromium, manganese, zinc and selenium. Tea does have caffeine, but less than the amount in coffee. An 8 ounce cup of tea provides 15-57mg of caffeine whereas a cup of coffee provides 80-135mg of caffeine. Because of the tannins in tea, caffeine uptake into the blood stream is slower so you don’t get the same cortisol rush as you do with coffee and it returns to normal more quickly.
However the #1 hot bone beverage is green tea.
Green tea has been shown to contain a group of chemicals that can stimulate bone formation and help slow its breakdown giving it the potential to help in the prevention and treatment of osteoporosis. Epigallocatechin gallate (EGCG), the most abundant flavonoid in green tea, enhances bone remodeling by suppressing the activity of two key enzymes that play a role in breaking down bone. EGC, epigallocatechin, a predominant catechin in green tea, has been shown to significantly raise bone mineralization. Other catechins in green tea also provide this beverage with anti-oxidant and anti-inflammatory properties to enhance bone health. [8] [9] [10]
Like the caffeine content in coffee and tea, the amount of EGCG in green varies as well, averaging between 20 and 80 mg/cup. Loose green tea has more EGCG than the tea bags. Naturally brewed green tea also contains approximately 84 mg of caffeine.
Summary
- If you LOVE your cup of Joe in the mornings, drinking one cup will probably not negatively impact your bone health. But because coffee is also a highly acidic, you will need to sip your coffee while eating lots of alkaline foods that will balance out the acid. Such as a green smoothie, a large bowl of oatmeal with nuts and berries, or a bowl of fruit sprinkled with nuts. Adding milk or cream to your coffee, doesn’t do the trick, as dairy products are acid forming in the body as well.
- Drinking tea in moderate amounts may be beneficial to bones, however be aware of the stimulating and diuretic effects of the caffeine. Black tea also is a mildly acidic food and should be paired with an alkaline snack or meal.
- Because of the abundant polyphenols in green tea, it is the clear winner for optimizing bone health. The bitter taste of green tea can be mellowed by adding a slice of ginger, a wedge of lemon or a little raw honey. Green tea, as well as herbal teas, are alkaline in nature and don’t disturb the delicate acid-alkaline balance in our body. Again, take caution with excess intake of caffeine.
When consuming any caffeinated beverage it is important to increase your water intake to prevent dehydration. Also be sure that you are supplementing appropriately to counter act the potential loss of minerals in the urine. Although it appears that caffeine intake of less than 75 mg a day will not harm your bones, everyone has different sensitivities and tolerances. If you are someone that gets stomach upset from drinking a caffeinated beverage or gets the jitters, my advice would be to steer clear of all the above.
You can also get decaffeinate brands of coffee, tea and green tea. The decaffeinated process does remove some of the beneficial phenols and catechins, but not all of them.
Contact Nurtured Bones to learn more about the foods and beverages that can boost your bone health and other natural ways to manage osteoporosis safely and effectively.
References:
1. Gomez-Ruiz JA, Leake DS, Ames JM. In vitro antioxidant activity of coffee compounds and their metabolites. J Agric Food Chem. 2007;55:6962–9.
2. Liu, J. J., Crous-Bou, M., Giovannucci, E., & Vivo, I. D. (2016). Coffee Consumption Is Positively Associated with Longer Leukocyte Telomere Length in the Nurses Health Study.
Journal of Nutrition,146(7), 1373-1378. doi:10.3945/jn.116.230490
3. Hallström⁎, H., Wolk, A., Glynn, A., Warensjö, E., Byberg, L., & Michaëlsson, K. (2012). Coffee consumption in relation to osteoporotic fracture risk and bone mineral density: A prospective longitudinal cohort study.
Bone,50. doi:10.1016/j.bone.2012.02.093
4. Choi, E., Choi, K., Park, S. M., Shin, D., Joh, H., & Cho, E. (2016). The Benefit of Bone Health by Drinking Coffee among Korean Postmenopausal Women: A Cross-Sectional Analysis of the Fourth & Fifth Korea National Health and Nutrition Examination Surveys.
Plos One,11(1). doi:10.1371/journal.pone.0147762
5. Coffee, tea and caffeine consumption in relation to osteoporotic fracture risk in a cohort of Swedish women.
Osteoporosis International: A Journal Established As Result Of Cooperation Between The European Foundation For Osteoporosis And The National Osteoporosis Foundation Of The USA [Osteoporos Int] 2006; Vol. 17 (7), pp. 1055-64.
Date of Electronic Publication: 2006 May 04.
6. Tea and bone health: Findings from human studies, potential mechanisms, and identification of knowledge gaps. (n.d.). Retrieved August 15, 2017, from http://www.tandfonline.com/doi/full/10.1080/10408398.2014.1001019
7. Guo, M., Qu, H., Xu, L., & Shi, D. (2017). Tea consumption may decrease the risk of osteoporosis: an updated meta-analysis of observational studies.
Nutrition Research,42, 1-10. doi:10.1016/j.nutres.2017.02.010
8. Functions and Mechanisms of Green Tea Catechins in Regulating Bone Remodeling. (n.d.). Retrieved August 15, 2017, from http://www.bioportfolio.com/resources/pmarticle/611946/Functions-and-Mechanisms-of-Green-Tea-Catechins-in-Regulating-Bone-Remodeling.html
9. The Place of Green Tea in the Prevention of Osteoporosis … (n.d.). Retrieved August 15, 2017, from https://www.bing.com/cr?IG=6C7FFCE32DD44B3B89B309884D7665FB&CID=05C8007BABF6669827F10AA4AAF067AB&rd=1&h=4ojmikgXgk1xGMt2ebPGl6u7TRrbkB3sCd4UjsD00Zo&v=1&r=https%3a%2f%2fwww.researchgate.net%2fpublication%2f279218668_The_Place_of_Green_Tea_in_the_Prevention_of_Osteoporosis_in_Women&p=DevEx,5061.1
10. Green Tea could Naturally Prevent and Treat Osteoporosis, Scientists Say. (n.d.). Retrieved August 15, 2017, from http://www.naturalnews.com/027194_tea_green.html
by Susan Brady | Aug 3, 2017 | Healthy aging
This week, Lisa Jackson, a friend and colleague, provides insight into the power of yoga for bone health.
Yoga provides a framework for healthy living. Western yoga studios and gyms often focus solely on the asana, the physical practice. Yet the tools of yoga provide so much more. Tools like pranayama (breathwork) and meditation.
Our current addiction to computers and handheld devices promote repetitive flexion of the spine and internal rotation of the shoulders, forcing the head forward, adding extra strain to the spine. This is called kyphosis.
His 12-pound head becomes a 32# weight due to the gravitational pull when it protrudes over his body. This stretches out his back muscles, shortens and weakens his chest muscles, and inhibits his breathing and digestive system. Opposites heal. A yoga practice to strengthen the back and neck muscles and stretch his chest muscles will improve breathing, digestion, cellular energy and renewal. Low intensity, back-strengthening exercises are associated with improved quality of life for people with osteoporosis. Didn’t Mother always tell us to stand up straight?
Becoming mindful of daily repetitive movements gives you the opportunity to form new habits. Yoga is all about finding that healthy balance. This is a key concept found in the sutras. Sthira and sukha, translated to (finding the balance between) effort and ease.
No two bodies are alike. I often talk about bio-individuality in my coaching and functional medicine practice and the importance of a personalized plan to uncover the root cause of discomfort for your unique body. This is also true for a yoga practice. Unfortunately, some gyms and studios only offer hard-core physical practices that are rapid, and repetitive. This is not only challenging and difficult for those with osteoporosis, but may be dangerous.
The “no pain, no gain” mentality is counterproductive. The body (and bone growth) responds to gentle light force. Too rapid and too forceful the body will fight back with an inflammatory response. Worse yet, could fracture brittle bones. Yoga is a very individualized practice; one that begs to be experienced. It is important to listen to what your body needs in the present moment. What feels good and what doesn’t? This not only keeps you grounded, it helps you to cultivate discernment, focus, and a healthy relationship with yourself. By being present with yourself helps to let go of stress, release emotions and even pain. A healthy yoga practice is safe, produces feel good hormones and endorphins, and builds healthy bones.
Our bodies are self-healing and self-repairing. The body miraculously responds to messages given. The body needs movement and the appropriate amount of force to mechanically message building new bone. Inactivity causes bone loss.
Case in point, without gravity, astronauts lose bone density and strength.
Here’s the science. “The microarchitecture of the trabecular bone (inner bone where growth occurs) is constantly remodeling based on the demands placed upon it. This remodeling enables bone to optimally withstand loads associated with habitual use.” (1)
In other words, “ Use it or lose it!”
Muscle strength is also protective against fractures, which is the most common and serious side affect of osteoporosis. Inactivity and limited spinal movements weaken the internal trabecular structure of the vertebrae and result in greater risk of vertebral fractures.
The discs between the vertebrae are avascular. Like the lymphatic system, they require movement. It is the change in pressure that pushes needed nutrients in and expel waste products. Without movement the nucleus, the center of the disc, lose valuable proteins. We need protein to build all tissue.
Many people dangerously take extra calcium supplements, unaware that you need other vital nutrients (like vitamin D, K, magnesium) and weight-bearing exercise to move calcium into the bones. Without exercise, the body will deposit the calcium in unwanted places, like the kidney and arteries.
Everything in the body is interconnected. The health of our lymphatic system is also important to bone health. Our lymphocytes, white blood cells and red blood cells are made inside the bone marrow. This is important to know if you have lymphoma or a blood disorder. Without vital movement, it is impossible to move essential nutrients inside the bone and remove toxic waste. Can you see why this might be important to all new cell growth?
Without blood cells we cannot deliver oxygen to tissues. Cancer cells grow in an anaerobic environment, i.e. without oxygen. Which explains a most essential tool of yoga, breathwork. Pranayama means life force. Breathwork is vital for cellular energy and bone growth.
I love getting scientific reinforcement for why my yoga and yoga dance are so essential to my wellbeing J Can you sing, “Everybody Dance Now!” This helps to build new bone! How exciting is that?
Falling is the highest risk factor for fractures. Balancing postures help keep balance as we age.
Weight bearing and strength building exercises can help prevent and stop the progression of osteoporosis.
Meditation is also a powerful tool of yoga. This practice messages the body that you are safe to relax and repair, (or rest and digest, or mate and ovulate, depending on your goals!)
We need to message the body to stimulate the parasympathetic nervous system (PNS) for the growth of healthy bones and tissues. This puts the body in an anabolic (growth) state versus a catabolic (breaking down) state. Most of us live in a constant state of fight or flight, sympathetic nervous system overdrive.
You cannot build bone, digest food, lose weight, or heal and repair, when your body thinks you are running for our life. See the picture from my book below:
Fortunately, we can flip this switch from SNS overdrive to PNS with simple tools like deep belly breathing and meditation. This is why I coach my clients to do a simple breath exercise before each meal. I’ve coached clients to overcome anxiety and dis-ease via breathwork, meditation, and by addressing gastrointestinal issues that interfere with hormone and neurotransmitter production.
The Pancha Maya Kosha Model integrates all of our layers: physical, energetic (breath), mental-emotional, intuitive, and spiritual body for healing the whole being.
Need further proof? See my idol, the world’s oldest yoga teacher, Tao Porchon-Lynch. She is 99 years young, doesn’t take medicine, and has no dis-ease. She practices yoga every day.
People have always asked me what’s my secret. “Yoga and Carpe Diem Dance are two important arsenals that could be your secret weapon too!
Contact me if you are interested in exploring yoga or Carpe Diem Dance at a deeper level.
Lisa
About Lisa Jackson, RN, CHC, RYT-500, FDN-P, AFMC
Lisa is an author, inspirational speaker and functional medicine coach and yoga teacher with a mission to inspire, educate and empower clients towards optimal wellbeing.
Lisa’s book, Savvy Secrets: Eat Think and Thrive outlines her seven-step process towards optimal health that is fun and transformational.
Lisa is Founder of Carpe Diem Wellness and the Wellness Inspired Network, and part of the New Self Health Movement, Functional Forum and Evolution of Medicine. When she is not coaching, speaking or writing, you can find her practicing yoga and joyfully sharing Carpe Diem Dance.
Need more information on how to keep your bones strong and healthy?
References
- International Journal of Yoga Therapy—No.23 (1) 2013 Yoga, Vertebral Fractures, and Osteoporosis: Research and Recommendations
