Susan Brady - Nurtured Bones

An Apple a Day May Help Keep Osteoporosis at Bay

by Susan Brady | Oct 15, 2024 | Nutrition

Fall is here, bringing with it the perfect time to enjoy crisp, juicy apples. Recently, I received a basket of apples from a friend, and it got me thinking about the old saying, “An apple a day keeps the doctor away.” Did you know this phrase may hold even more truth when it comes to bone health? Recent research shows that apples may play a vital role in strengthening bones and potentially reducing the risk of osteoporosis.

Unique Bone-Building Compounds in Apples

Apples are rich in a flavonoid antioxidant called phloridzin, a compound found exclusively in apples, especially in their peels. Phloridzin has been linked to improving bone density and reducing bone breakdown in postmenopausal women, who are at higher risk for bone loss and osteoporosis. A study in France demonstrated that phloridzin may help protect postmenopausal women from osteoporosis by improving inflammation markers and increasing bone density.

Nutrient Profile Supporting Bone Health

Apples are packed with essential nutrients that contribute to bone health:

Vitamin C: Crucial for collagen production, which is essential for bone structure.
Boron: A trace mineral that helps metabolize important nutrients like calcium, magnesium, and vitamin D, which are vital for bone health.
Potassium: Helps regulate fluid balance and lower blood pressure, both of which impact bone health by reducing calcium loss from bones.

Polyphenols in Apples Help Strengthen Bones

Apples are one of the best fruit sources of polyphenols, powerful antioxidants that have been shown to increase the production of osteoblasts—the cells responsible for forming new bone. This can help maintain bone mass and strength, making apples an excellent addition to a bone-friendly diet.

How Apple Polyphenols Reduce Inflammation and Improve Bone Health

Recent research in animals has shown that polyphenols, natural compounds found in apples, can help improve bone health. They do this by increasing bone density and volume, which is especially important for people dealing with obesity caused by high-fat diets. These apple compounds also reduce inflammation by lowering certain harmful chemicals in the body, like TNF-α and IL-6, which can weaken bones. Additionally, apple polyphenols help balance important proteins involved in bone formation, supporting the growth and maintenance of healthy bones.

How to Maximize the Bone-Building Benefits of Apples

To make the most of apples for your bones, try the following:

Choose Polyphenol-Rich Varieties: Opt for apples high in flavonoids and polyphenols, such as Pink Lady, Rome Beauty, Cortland, Golden Delicious, Fuji, and Red Delicious.
Eat Apples with the Skin On: The peel contains most of the phloridzin and polyphenols, so be sure to eat apples whole to reap the maximum bone-health benefits.
Pair Apples with Other Bone-Healthy Foods: Incorporate apples into a balanced diet that includes other nutrient-dense, bone-friendly foods like leafy greens, vitamin K2 rich cheeses, like Gouda cheese, nuts and seeds, and lean proteins.

How Apples Support Gut Health and Bone Health

Apples are also rich in fiber, especially pectin, which acts as a prebiotic to nourish healthy gut bacteria. A healthy gut is crucial for proper nutrient absorption, particularly calcium and magnesium—both essential for maintaining strong bones. By promoting gut health, apples indirectly support bone health, making them a valuable part of a bone-building diet.

Final Thoughts: An Apple a Day for Strong Bones

The old adage “an apple a day keeps the doctor away” may have a new twist—an apple a day may help keep osteoporosis at bay. From unique compounds like phloridzin to essential nutrients like vitamin C and boron, apples are a delicious and effective way to support bone health.

So, as you enjoy this fall’s bounty of apples, remember that you’re not just indulging in a seasonal treat—you’re also boosting your bone health. Whether you’re snacking on a crisp Pink Lady or adding Rome Beauty slices to a salad, you’re taking a step toward stronger bones.

Click Here for may favorite Fall Apple Salad!

The Power of Anthocyanins: Strengthen Your Bones and Reduce Osteoporosis Risk

by Susan Brady | Sep 2, 2024 | Nutrition

In the world of nutrition, few compounds are as vibrant and powerful as anthocyanins! These naturally occurring pigments are responsible for the deep red, purple, and blue hues found in many fruits and vegetables. But anthocyanins offer more than just eye-catching colors—they provide a wide range of health benefits, including supporting overall health and promoting strong bones.

What Are Anthocyanins?

Anthocyanins are a type of flavonoid, a class of compounds with antioxidant properties. They are found in high concentrations in the skins of deeply colored fruits and vegetables. These pigments not only give plants their vibrant colors but also protect them from environmental stressors like UV radiation and pests. When consumed by humans, anthocyanins provide powerful health benefits, including reducing inflammation, combating oxidative stress, and supporting overall health……and bone health!

How Anthocyanins Support Overall Health

1. Antioxidant Power: One of the most significant health benefits of anthocyanins is their antioxidant activity. Antioxidants help neutralize harmful free radicals in the body, which can cause cellular damage and contribute to chronic diseases like cancer, heart disease, and diabetes. By reducing oxidative stress, anthocyanins help protect cells and tissues, promoting overall health and longevity.
2. Anti-Inflammatory Effects: Chronic inflammation is a key factor in the development of many chronic diseases, including arthritis, heart disease, and neurodegenerative disorders. Anthocyanins have been shown to have potent anti-inflammatory effects, helping to reduce inflammation at the cellular level and protect the body from chronic disease.
3. Cardiovascular Health: Anthocyanins also support cardiovascular health by improving blood vessel function, reducing blood pressure, and lowering cholesterol levels. Their ability to enhance circulation and prevent the oxidation of LDL cholesterol (the “bad” cholesterol) makes them a valuable ally in maintaining heart health.

Anthocyanins and Bone Health
In addition to their general health benefits, anthocyanins also play a crucial role in supporting bone health. Here’s how:

1. Reducing Oxidative Stress on Bones: Oxidative stress is a significant contributor to bone loss and the development of osteoporosis, especially in postmenopausal women. Anthocyanins, with their strong antioxidant properties, help protect bone cells from oxidative damage, thereby reducing the risk of bone loss.
2. Anti-Inflammatory Support for Bones: Chronic inflammation can accelerate bone resorption, where bones are broken down faster than they are formed. The anti-inflammatory properties of anthocyanins help mitigate this process, promoting a healthier balance between bone resorption and formation.
3. Enhancing Bone Formation: Some studies suggest that anthocyanins may promote the activity of osteoblasts, the cells responsible for bone formation. By supporting osteoblast activity, anthocyanins contribute to the maintenance of strong, healthy bones.
4. Exercise Recovery: Anthocyanins may aid in exercise recovery by reducing muscle damage and inflammation. Faster muscle recovery allows for more consistent physical activity, which is crucial for bone health, especially in older adults. Regular exercise is one of the most effective ways to maintain and improve bone density.
5. Gut Microbiome: Recent research suggests that anthocyanins also positively influence the gut microbiome, which can indirectly benefit bone health. By acting as prebiotics, anthocyanins promote the growth of beneficial bacteria in the gut, leading to the production of short-chain fatty acids (SCFAs) like butyrate. These SCFAs help reduce inflammation, enhance gut barrier function, and improve nutrient absorption, including essential minerals like calcium and magnesium that are crucial for bone formation and maintenance.

Top Foods Rich in Anthocyanins
If you want to boost your intake of anthocyanins, consider adding the following foods to your diet:
• Blueberries
• Blackberries
• Cranberries
• Cherries
• Red Cabbage
• Eggplant
• Purple Grapes

Blueberries Are a One of My Top Foods for Bone Health
Among the foods rich in anthocyanins, blueberries stand out as particularly beneficial for bone health.

2023 research cited in the American Journal of Clinical Nutrition showed that moderate consumption of blueberries, especially in the form of freeze-dried powder, can help your body retain more calcium, which may contribute to improved bone mineral density. This effect is particularly notable in postmenopausal women, with the most significant benefits observed at lower doses. These findings suggest that consuming a moderate amount of blueberries could be beneficial for bone health, particularly in the lumbar spine region (L1-L4).

Now is the perfect time to add blueberries to your diet, as they are currently at their peak freshness and flavor. You can easily incorporate blueberries into your meals in a variety of ways. Start your day by adding a handful of fresh blueberries to your morning oatmeal, yogurt, or smoothie for a burst of flavor and nutrients. You can also toss them into salads for a sweet and tangy twist. For a simple and healthy snack, enjoy them on their own or mix them with other fruits and nuts.

Adding blueberries to your diet not only enhances your meals but also provides a rich source of antioxidants, vitamins, and fiber to support overall health and bone health.

Join me for my BONES Method™ Program where I will share all my top favorite foods for boosting bone health…..sign up here!

Balancing Omega-3 and Omega-6: Essential Fatty Acids for Strong Bones and Osteoporosis Prevention

by Susan Brady | Aug 22, 2024 | Nutrition

Maintaining strong bones involves more than just calcium and vitamin D; essential fatty acids, particularly Omega-3 and Omega-6 polyunsaturated fats, also play a critical role. Understanding the individual benefits, potential drawbacks, and the need for a balanced intake of these fats is crucial, especially concerning bone health and the prevention of conditions like osteoporosis.

Omega-3 Fatty Acids: A Powerhouse for Bone Health

Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are celebrated for their wide-ranging health benefits, including their positive impact on bone health.

Omega-3 fatty acids appear to have several beneficial effects on bone health:

Impact on Bone Mineral Density:

Research suggests that omega-3 fatty acids may help improve or maintain bone mineral density (BMD):

Multiple studies have found a positive correlation between higher omega-3 intake or blood levels and increased BMD.
A meta-analysis found that omega-3 supplementation slightly increased BMD overall, with a more significant effect in postmenopausal women.

Reduced Fracture Risk:

Omega-3s may help lower the risk of bone fractures:

Studies have found that higher omega-3 levels are associated with reduced fracture risk, particularly hip fractures in older adults.
One study found that daily fish oil consumption reduced fracture risk by 25% in women and 36% in men.

Effects on Bone Metabolism:

Omega-3 fatty acids appear to influence bone metabolism in several ways:

They may inhibit bone resorption (breakdown) while promoting bone formation.
Omega-3s have anti-inflammatory effects that could benefit bone health.
They may improve calcium absorption and incorporation into bone.

Some proposed mechanisms for omega-3’s bone benefits include:

Regulating calcium metabolism
Reducing oxidative stress and inflammation in bone tissue
Decreasing bone marrow adiposity, which can negatively impact bone health
Enhancing osteoblast (bone-building cell) activity while reducing osteoclast (bone-resorbing cell) formation

Omega-6 Fatty Acids: Essential but Cautionary
Omega-6 fatty acids, such as linoleic acid, are also essential and play significant roles in energy production, immune function, and inflammation. The inflammatory response mediated by omega-6 fatty acids is part of normal bone health maintenance, however, excessive omega-6 intake, especially from processed oils, can lead to chronic inflammation, which may negatively impact bone health impact on health.

Excessive intake of omega-6 fatty acids, especially relative to omega-3’s, can have several detrimental effects on bone health:

Increased Bone Resorption: High levels of Omega-6 fatty acids can increase bone resorption, the process by which bone is broken down and its minerals released into the bloodstream. This can result in a net loss of bone mass, making bones weaker and more susceptible to fractures.
Promotion of Chronic Inflammation: Omega-6 fatty acids are precursors to pro-inflammatory molecules in the body. While some inflammation is necessary for healing, chronic inflammation can contribute to bone loss over time. This is because inflammation can stimulate the activity of osteoclasts, the cells responsible for bone resorption, thereby accelerating bone loss and increasing the risk of osteoporosis.
Disruption of Bone Remodeling: Bone remodeling is the process by which old bone is replaced with new bone tissue. Excess Omega-6 intake can disrupt this balance by promoting the breakdown of bone without adequately supporting new bone formation, weakening bones, and increasing the risk of fractures.
Impaired Calcium Absorption: Chronic inflammation caused by excessive Omega-6 intake can interfere with the body’s ability to absorb calcium, a critical mineral for bone health. Reduced calcium absorption can further exacerbate bone density loss, making bones more fragile.

Maintaining a balanced ratio of Omega-6 to Omega-3 fatty acids is crucial for optimal health and bone health. Ideally, this ratio should be between 1:1 and 4:1, but the typical Western diet often skews it to 20:1 or higher.

Rethinking Vegetable Oils and Dietary Choices

With a name like “vegetable oil,” you might think it is good for you, but vegetable oils like soybean oil, corn oil, and safflower oil are particularly high in Omega-6 fatty acids. These oils, along with the many processed and fast foods that are made from them, are the biggest culprits in disrupting the balance between Omega-6 and Omega-3 in your body.

Conventionally raised meat and poultry are also significant sources of Omega-6 fatty acids in the diet, along with cereal and cereal-based products, mayonnaise, and baked goods that are prepared using these vegetable oils.

Ways to rebalance the Omega 6 Omega 3 ratio:

Cut back on processed snacks, and fast foods, and avoid using and cooking with certain vegetable oils (like safflower, corn, and soybean oils).
Opt for grass-fed and free-range beef and chicken, which have a more favorable Omega-6 to Omega-3 ratio.
Add more Omega-3-rich foods to your diet, such as fatty fish, flaxseeds, chia seeds, and walnuts. In the nutrition world, we use the acronym SMASH for the fish with the highest concentration of Omega-3 fatty acids: Salmon, Mackerel, Anchovies, Sardines, and Herring.
Use fats with a better Omega-6 to Omega-3 ratio, like olive oil.
Consider Omega-3 supplements if your diet is lacking in omega-3 fats.

Conclusion: A Balanced Approach to Fatty Acids for Bone Health

Both Omega-3 and Omega-6 fatty acids are essential, but their balance is key to preventing inflammation and promoting bone health. Excessive Omega-6 intake can lead to several bone health issues, including increased bone resorption, chronic inflammation, disruption of bone remodeling, and impaired calcium absorption. By adjusting your dietary intake to achieve a healthier ratio, you can reduce the risk of osteoporosis and improve overall skeletal health. Emphasizing Omega-3-rich foods and moderating Omega-6 intake, especially from vegetable oils, can lead to stronger bones and a healthier, more resilient body as you age.

Join me for my BONES Method™ online program to learn more about all the essential nutrients to build strong healthy bones.

CLICK HERE to find out more about the BONES Method™ program.

Sleep Your Way to Stronger Bones: The Crucial Link Between Sleep, Melatonin and Osteoporosis Prevention

by Susan Brady | Aug 15, 2024 | Sleep & stress reduction

When it comes to maintaining strong bones and preventing osteoporosis, most people focus on diet, exercise, and supplementation. However, one critical aspect that often goes overlooked is sleep.

Quality sleep plays a vital role in bone health, and both too much and too little sleep can have detrimental effects on your bones. This blog article delves into how sleep impacts bone health, the risks associated with sleep imbalances, and how melatonin, along with natural methods to boost its production, can be a valuable tool in promoting better sleep and supporting bone health.

The Connection Between Sleep and Bone Health
During sleep, your body undergoes various restorative processes that are essential for overall health, including bone remodeling. Bone remodeling is the process by which old bone tissue is replaced with new tissue, helping to maintain bone density and strength. This process is regulated by hormones that are secreted during sleep, including growth hormone and melatonin.

Insufficient Sleep:
Research has shown that consistently getting less than six hours of sleep per night can lead to decreased bone mineral density and an increased risk of osteoporosis. This is because inadequate sleep disrupts the normal hormonal balance, leading to lower levels of growth hormone and increased levels of cortisol, a stress hormone that can accelerate bone loss. A study published in the Journal of Bone and Mineral Research found that short sleep duration was associated with lower bone mineral density in women, increasing the risk of fractures.

Excessive Sleep:
On the other hand, getting too much sleep—over ten hours per day—can also negatively impact bone health. Excessive sleep can alter your circadian rhythms and melatonin production. It’s also been linked to metabolic dysregulation which can negatively affect bone health, and some studies suggest that excessive sleep is associated with chronic low-grade inflammation.

Melatonin: A Natural Sleep Aid with Bone Health Benefits
Melatonin, a hormone produced by the pineal gland, plays a crucial role in regulating sleep-wake cycles. As we age, the natural production of melatonin declines, which can lead to sleep disturbances. This is particularly concerning for older adults who are already at a higher risk for osteoporosis.

Melatonin and Sleep:
Supplementing with melatonin has been shown to improve sleep quality, particularly in older adults. By helping to regulate the sleep-wake cycle, melatonin can promote more consistent and restful sleep, which is essential for the body’s natural bone remodeling processes.

Melatonin and Bone Health:
Interestingly, melatonin doesn’t just help with sleep—it may also have direct benefits for bone health. Research has shown that melatonin has a protective effect on bone cells and can enhance bone formation. A study published in the journal Bone found that melatonin supplementation improved bone density in elderly rats, suggesting potential benefits for human bone health as well. Additionally, melatonin’s antioxidant properties may help to reduce inflammation and oxidative stress, both of which can contribute to bone loss.

Natural Ways to Boost Melatonin Production
While melatonin supplements can be beneficial, there are also several natural ways to enhance your body’s melatonin production, which can improve both sleep quality and bone health:

1. Exposure to Natural Light:
Exposing yourself to natural sunlight in the morning helps regulate your body’s internal clock and promotes melatonin production later in the day. Aim for at least 20-30 minutes of morning sunlight exposure…no sunglasses.
Reduce Artificial Light at Night: Minimize exposure to artificial light, particularly blue light from screens, during the evening. Blue light can suppress melatonin production, making it harder to fall asleep.

2. Create a Dark Sleep Environment:
Dim Lights in the Evening: Dimming the lights in your home as the evening progresses signals your body that it’s time to wind down, helping to trigger the natural release of melatonin. Ensure your bedroom is dark enough for optimal sleep by using blackout curtains or an eye mask to block out any unwanted light.

3. Maintain a Consistent Sleep Schedule:
Going to bed and waking up at the same time every day helps regulate your circadian rhythm, making it easier for your body to produce melatonin at the right times.

4. Avoid Stimulants and Heavy Meals Before Bed:
Caffeine, nicotine, and heavy meals can interfere with melatonin production, so it’s best to avoid them in the hours leading up to bedtime.

5. Incorporate Melatonin-Rich Foods:
Some foods naturally contain melatonin or can boost its production. These include:

Tart cherries: Known to be one of the best natural sources of melatonin.
Nuts: Walnuts and almonds contain melatonin and are also high in magnesium, which supports sleep.
Bananas: Rich in magnesium and tryptophan, which can help your body produce melatonin.
Tomatoes and Olives: These foods also contain small amounts of melatonin.

Balancing Sleep for Optimal Bone Health
To support your bone health, it’s crucial to strike a balance in your sleep patterns. Aim for 7-8 hours of quality sleep per night to ensure that your body has enough time to perform essential bone maintenance and repair.

Sleep is a powerful yet often overlooked factor in bone health and osteoporosis prevention. By ensuring you get the right amount of sleep and considering the use of melatonin as needed, you can support your body’s natural bone remodeling processes and maintain stronger, healthier bones as you age. Incorporating natural methods to boost melatonin, such as exposure to natural light, maintaining a consistent sleep schedule, and eating melatonin-rich foods, can further enhance your sleep quality.

Remember, like diet and exercise, sleep is a critical component of a comprehensive approach to bone health.

In my BONES Method™ Program, I delve deeper into the issue of sleep and its effect on bones and provide you with the latest research on effective ways to ensure restorative sleep.

CLICK HERE to learn more about the BONES Method™ Program

Staying Steady: The Vital Role of Balance

by Susan Brady | Aug 13, 2024 | Exercise

For those with osteoporosis, the biggest fear, understandably, is falling and breaking a bone. To prevent fractures, it is essential to prevent falls. To prevent falls, you need to work on your balance.

Balance is fundamental to our daily lives. We need it to perform simple tasks like standing and walking, as well as complex activities such as dancing or participating in sports.

It is a finely tuned function involving three key systems in our body: the visual system, the vestibular (inner ear) system, and the proprioceptive (sensory nerves) system.

The Visual System
Your eyes are constantly seeing and taking in what’s around you and sending that information to your brain. For example, if you see the ground is uneven, your brain receives that message and then signals your lower limbs to do what is necessary to adjust your steps to avoid tripping.

The Vestibular System
Located in the inner ear, the vestibular system is the body’s primary balance organ. It detects head movements and changes in position, playing a vital role in maintaining equilibrium. For example, if you turn your head quickly, the inner ear tells your brain which direction you’re moving so you can stay upright.

The Proprioceptive System
This system involves your nervous system. You have receptors, known as proprioceptors, throughout your muscles, tendons, and joints. They detect changes in muscle tension, muscle length, and joint position and send signals to your brain about your body’s position and movement. For example, if you step on something uneven, these sensors help your brain adjust your muscles to keep you from falling.

The information from all three systems is integrated in the brain, which then makes quick decisions to modify what is necessary in the body to help you stay balanced. So, if you start to trip, your eyes see it, your inner ear feels it, and your body sensors detect it. All of this information goes to your brain, which processes it and sends signals to your arm and leg muscles so you can catch yourself and prevent a fall.

Testing Your Balance
When working on improving your balance, you need to train all three of these systems. Let’s start with a simple balance test that is commonly used in physical therapy.

Single Leg Stance (SLS) Test

This test is done without shoes to allow for better proprioception to enhance the sensory feedback from the foot.

1. Stand on one leg (dominant leg) with hands crossed over your chest: The following are the age normal for the SLS test:

Ages 50-59: balance for 40 seconds
Ages 60-64: balance for 38 seconds
Ages 65-69: balance for 24 seconds
Ages 70-74: balance for 18 seconds
Ages 75-85: balance for 11 seconds

2. Stand on one leg (dominant leg) with hands crossed over your chest and close your eyes. The following are the age normals for SLS test with eyes closed:

Ages 50-59: balance for 8 seconds
Ages 60-69: balance for 3-4 seconds
Ages 70-79: balance for 2 seconds
Ages 80 and over: balance for <2 seconds

Balance Training Exercises:
A simple way to challenge your balance by incorporating all three systems is as follows:

Feet together, arms crossed over your chest: Eyes Open- Hold for 30 seconds.
Feet together, arms crossed over your chest: Eyes Closed – Aim for 30 seconds. This challenges your balance without the visual system.
Feet together, arms crossed over your chest: Eyes open and slowly turn your head side to side. This challenges your vestibular system.
Feet together: Eyes Open – Move your arms forward and backward in a running motion. This challenges your proprioceptive system.
Feet together: Eyes Open – Combine Running Arms and Head Turning: Add closing your eyes for further challenge

Once you master these, you can progress to a staggered stance (one foot slightly in front of the other), then a tandem stance (one foot directly in front of the other), and finally perform the sequence standing on one leg. If you can perform this sequence on one leg, your balance is excellent! You can also advance these exercises by performing them on an unstable surface, like a pillow, foam pad, or balance board.

Join the BONES Method™ Program
Understanding the role of balance is the first step toward preventing falls and fractures. The BONES Method™ program expands on these balance activities and includes other exercises to help you improve your stability and reduce your risk of injury.

By signing up for the BONES Method™ program, you will receive guidance and support to help you put together an exercise program that addresses balance, strength, posture, and impact activities. This comprehensive approach ensures that you stay steady and strong, allowing you to live a more active and confident life.

Don’t wait until a fall happens. Take proactive steps to safeguard your bone health and enhance your balance today. Sign up for the BONES Method™ program and start your journey towards better balance and stronger bones!

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