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Are Your Bones Getting Enough Sleep?
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dreamstime_xs_29417694Sleep problems and insomnia plague many Americans. However, women going through menopause can experience amplified sleep problems due to shifting hormone levels. Menopause is characterized by a decrease in the production of the hormones estrogen and progesterone, but melatonin, another important hormone particularly critical to sleep, decreases as we age as well.  Melatonin is well known for regulating your natural sleep-wake cycles, but research has shown that melatonin may also have a positive effect on your bones.

Bone remodeling, the laying down of new bone in conjunction with the removal of old bone, is controlled by different growth factors, minerals, cytokines and several hormones.  One of the hormones active in the formation and re-absorption of bone is melatonin.

The production of melatonin affects your bones is several ways:

  • Increases osteoblast production (cells that make new bone)
  • Inhibits osteoclast production (cells that break down bone)
  • Regulates bone metabolism through its interaction with estrogen, calcitonin and parathyroid hormones (system hormones that impact bone re-modeling)
  • Has antioxidant properties that protect bone against free radical damage

Melatonin is a hormone released by the pineal gland in the brain with the darkness of night.  Levels of melatonin begin to rise in the evening, remain high for most of the night, and then drop off in the morning hours. Melatonin is an essential nighttime hormone needed to aid in sleep and staying up late at night or having inconsistent sleep-wake schedules can keep our body from producing melatonin.  In postmenopausal women, it has been shown that going to bed at a later time, not getting enough sleep at night, and excessive daytime napping is associated with low bone mineral density.

A recent study suggests that supplemental melatonin can increase bone mineral density in the leg and the spine in post-menopausal women with early onset of bone loss (osteopenia). One year of supplementation with 3 mg of nightly melatonin resulted in improved bone mineral density in the neck of the femur in the hip as well as the inner bone thickness in the lumbar spine vertebrate.  This study showed an added bonus of decreased fat mass and improved lean body mass as well. Although melatonin alone may assist in more restful sleep and aid in bone building, there may be even greater benefits when combined with other bone healthy nutrients.

This past January a study was published showing that melatonin in combination with strontium citrate, vitamin D3 and vitamin K2 (MSDK) had a positive increase in bone mineral density.  In this study, 22 women with osteoporosis saw a significant improvement in the bone mineral density of the neck of the femur and lumbar spine after one year of supplementation of melatonin, strontium, vitamin D3 and vitamin K2.  This combination of nutrients was shown to reduce bone turnover and normalize the bone remodeling process. The acquired increase in bone mineral density in this study was also associated with a lower risk for a major osteoporotic fracture. Although this study was small in number, the results support the use of the combination of melatonin, strontium citrate, and vitamins D3 and K2 for the prevention or treatment of osteopenia or osteoporosis.

If you have osteoporosis, there is a good chance that you are taking a supplement with vitamins D3 and K2, and perhaps even strontium. In light of this study, if you are struggling to maintain or boost bone density, you may choose to add melatonin as well.   Although there is no data regarding the amount of melatonin needed to produce positive effects on bone, adding 3 mg of melatonin appears to be a safe and effective way to improve your sleep and strengthen your bones.

However, as with any supplement or medication, there is always a chance for intolerance or potential side effects. Side effects of melatonin are uncommon but can include drowsiness, headache, dizziness, short-lived depression, stomach cramps or nausea.  Some people have reported side effects such as vivid dreams or nightmares when taking melatonin. Although melatonin appears to be safe when used short-term, there is a lack of long term studies so it is unknown if it’s safe for extended use.  Consult with your physician first if you are considering adding melatonin to your supplement regime. If you are hesitant about taking a melatonin supplement, there are ways to increase your melatonin production naturally as well.

 

6 Natural Ways to Boost
Your Melatonin Levels

 

1. Improve your sleep patterns to boost melatonin levels at night by going to bed at a regular time

2. Make sure your bedroom is dark and free from artificial light from TV’s, mobile phones, bright alarm clocks, etc.

3. Make sure you get plenty of sunshine during the day to help promote a regular circadian rhythm

4. Be mindful of electromagnetic fields in your bedroom that can disrupt the production of melatonin. EMFs can be generated from anything that has electricity, as well as cordless phone bases, cell phones and other wireless communication devices

5. Incorporate foods that naturally contain melatonin or aid in production of melatonin into your evening meal or as a night time snack:

  • Tart Cherries
  • Orange Bell Peppers
  • Tomatoes
  • Bananas
  • Barley
  • Rice
  • Oats
  • Walnuts
  • Almonds
  • Pineapples
  • Turkey and chicken

6. Ensure that you are getting enough of these micronutrients which are important in the production of melatonin: Zinc, Magnesium, Vitamin B6 and Folic Acid.

Although foods contain significantly smaller amounts of melatonin than most supplements, incorporating a variety of foods that support production of melatonin into your daily diet may be enough to boost your melatonin levels allowing you to sleep better and aid in building strong, healthy bones.

Beyond bone health, low melatonin levels have also been linked to a variety of other conditions, including Alzheimer’s, cardiovascular disease, certain cancers and endocrine/metabolic disorders such as diabetes.

If you are struggling with getting a good night’s sleep, try adding a melatonin supplement into your evening routine.

My favorite melatonin brands are as follows and all can be purchased through Amazon:

Designs for Health: One dose consists of 3 mg of melatonin combined with vitamin B6, which strengthens melatonin biosynthesis.
Life Extensions: This supplement provides a smaller dose for those who want to start out slow, but is also time released which provides a steady supply of melatonin throughout the night.
Source Naturals: This supplement contains 1 mg sublingual tablets so you can better regulate how much you need. Additionally, the sublingual form is absorbed directly into the bloodstream, bypassing the liver and allowing for quick entry into the system.

Contact me TODAY to see if melatonin could help you and your bones get a good nights sleep!

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References:

1. Wang, K., Wu, Y., Yang, Y., Chen, J., Zhang, D., Hu, Y., . . . Liu, C. (2015, June). The associations of bedtime, nocturnal, and daytime sleep duration with bone mineral density in pre- and post-menopausal women. Retrieved June 19, 2017, from https://www.ncbi.nlm.nih.gov/pubmed?term=the associations of bedtime%2C nocturnal%2C and daytime sleep duration with bone mineral density in pre and post-menopausal women&cmd=correctspelling
2. Amstrup, A. K., Sikjaer, T., Heickendorff, L., Mosekilde, L., & Rejnmark, L. (2015). Melatonin improves bone mineral density at the femoral neck in postmenopausal women with osteopenia: a randomized controlled trial. Journal of Pineal Research,59(2), 221-229. doi:10.1111/jpi.12252
3. Melatonin‐micronutrients Osteopenia Treatment Study (MOTS): a translational study assessing melatonin, strontium (citrate), vitamin D3 and vitamin K2 (MK7) on bone density, bone marker turnover and health related quality of life in postmenopausal osteopenic women following a one‐year double‐blind RCT and on osteoblast‐osteoclast co‐cultures
4. Liu, J., Huang, F., & He, H. (2013). Melatonin Effects on Hard Tissues: Bone and Tooth. International Journal of Molecular Sciences,14(5), 10063-10074. doi:10.3390/ijms140510063
5. Maria, S., & Witt-Enderby, P. A. (2014). Melatonin effects on bone: potential use for the prevention and treatment for osteopenia, osteoporosis, and periodontal disease and for use in bone-grafting procedures. Journal of Pineal Research,56(2), 115-125. doi:10.1111/jpi.12116

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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