Susan Brady - Nurtured Bones

Unveiling the Importance: Why CRP Testing is Crucial for Women with Osteoporosis

by Susan Brady | Aug 6, 2024 | Healthy aging

While DEXA scans provide a rough idea of bone mineral density, they only offer a snapshot of bone mass without revealing any potential underlying causes of bone loss. When working with patients, I often suggest several other lab tests to help identify these causes. One of the most overlooked yet crucial tests for assessing overall health and its impact on bone density is the C-reactive protein (CRP) test.

C-reactive protein…or a CRP is a marker of inflammation in the body, and chronic low-grade inflammation can significantly affect bone health.

Why is CRP Testing Important for Women with Osteoporosis?
Chronic inflammation can significantly impact bone health through various mechanisms. Here are some key points:

1. Increased Bone Resorption: Chronic inflammation increases bone resorption by stimulating the production of pro-inflammatory cytokines, which in turn activates osteoclasts, the cells responsible for breaking down bone. When there are too many active osteoclasts, bone is broken down faster than it can be rebuilt.

2. Decreased Bone Formation: Inflammatory conditions can inhibit the function of osteoblasts, the cells responsible for new bone formation, leading to reduced bone production. This imbalance between increased bone resorption and decreased bone formation results in overall bone loss.

3. Nutritional Deficiencies: Chronic inflammation often accompanies poor nutritional status, which can further impair bone health. Conditions affecting the gastrointestinal tract can reduce nutrient absorption, exacerbating bone loss.

4. Hormone levels: Inflammation can disrupt the regulation of hormones like estrogen and progesterone, which are essential for maintaining bone density. It can also elevate cortisol levels, leading to increased bone resorption and decreased bone formation.

5. Increased Fracture Risk: Research studies have shown that elevated levels of inflammatory markers like CRP are linked to a higher risk of fractures, independent of other osteoporosis risk factors.

Even if you don’t have typical osteoporosis risk factors like advanced age, low body weight, or a family history of the condition, having high levels of inflammatory markers in your body could still increase your risk of fractures. This highlights the importance of monitoring and managing inflammation as part of a comprehensive approach to bone health.

One of my favorite natural methods to lower CRP levels and combat inflammation is by enjoying a soothing cup of turmeric ginger tea or a refreshing glass of turmeric ginger water. This delicious beverage not only soothes the soul but also offers numerous health benefits that support overall wellness and bone health.

The Power of Turmeric Ginger Tea in Reducing CRP Levels:
1. Anti-Inflammatory Benefits: Both turmeric and ginger have been extensively studied for their ability to lower inflammation. Regular consumption of these spices can help reduce CRP levels, indicating a decrease in systemic inflammation and protecting bone health.

2. Antioxidant Properties: The antioxidants in turmeric and ginger combat oxidative stress, which is linked to inflammation and bone degradation. By neutralizing free radicals, these spices help preserve bone density and overall health.

3. Immune Support: A healthy immune system is essential for managing inflammation. Turmeric and ginger support immune function, helping the body to respond more effectively to inflammatory triggers and reduce chronic inflammation.

A Patient Success Story:

One of the most inspiring success stories comes from a recent patient who significantly reduced her CRP levels in just one year. She started with an alarmingly high CRP level of 18.6 mg/dL. By incorporating turmeric ginger water into her daily routine and taking an herbal anti-inflammatory supplement containing ginger and turmeric, her CRP level dropped dramatically to 5.8 mg/dL. While I don’t yet have a new DEXA scan to confirm that her reduced CRP levels have directly improved her bone health, numerous studies have shown an inverse relationship between CRP levels and bone mineral density (BMD), especially in the femoral neck and lumbar spine. In simpler terms, higher CRP concentrations are associated with lower BMD values, and lower CRP levels tend to correspond with higher BMD values.

Don’t overlook the power of CRP testing! It is a key piece of the puzzle in fighting osteoporosis.

In my BONES Method™ Program, we review all the essential tests for bone health and explain why they are important.

To learn more about the BONES Method™ Program to be sure to sign up here.

Click here to get my recipe for Ginger Turmeric Tea/Water.

When It Comes to Gut Health, Taking Probiotics Is Not Enough

by Susan Brady | Jul 30, 2024 | Digestion

For those of you who know me, know that I am a strong believer in what I have coined the Gut-Bone Connection. Though it may seem that our digestive tract and our skeleton are unrelated, a growing body of research highlights a complex interplay between the two.

The gut microbiome consists of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes. These organisms play a crucial role in various bodily functions such as digestion, immune system regulation, and certainly bone health.

Here are a few of the ways that Gut Health influences Bone Health:

1. Enhances Nutrient Absorption: A healthy gut microbiota is crucial for the effective absorption of ALL the nutrients essential for bone health….from calcium to zinc

2. Production of Short-Chain Fatty Acids: There are certain bacteria in your gut that help to break down prebiotic fibers—like those in onions, garlic, leafy greens, and whole grains. When these bacteria break down these fibers, they turn them into helpful fats called short-chain fatty acids. These fatty acids do many things: provide energy to the cells of your gut, boost your immune system and your metabolism, help your body absorb more calcium, and influence bone metabolism by inhibiting the activity of osteoclasts (the cells that break down bone) and supporting the osteoblasts (cells that build bone).

3. Activation of Vitamin D: The beneficial bacteria in your gut also play a role in the activation of vitamin D, which we all know is necessary for calcium absorption and bone mineralization.

4. Regulates the Immune System: A healthy gut microbiota helps regulate the immune system and reduce inflammation. Controlling inflammation is important because chronic inflammation can lead to increased bone resorption (breakdown) and decreased bone formation.

5. Production of Vitamins: Gut bacteria help in production of vitamins needed for bone health, such as vitamin K2 and B vitamins. Vitamin K2 which helps direct calcium to the bones and teeth and prevents it from being deposited in arteries and soft tissues. B vitamins are important in overall bone health because they support bone cell production, control homocysteine levels, and regulate formation of collagen.

6. Hormone Production and Regulation: Certain bacteria in your gut influence the production and regulation of hormones that affect bone health, particularly estrogen. The gut bacteria assist in recycling estrogen in the body, which then helps maintain its levels and supports bone health.

7. Neutralize Oxalates: Certain gut bacteria, that have the ability to degrade oxalates, reducing their concentration and effect on calcium absorption.

There are many reasons why we need to maintain a healthy gut microbiome to maintain strong, healthy bones!

In the quest for improving our gut health, many of us have turned to taking probiotics. However, relying solely on probiotics is not enough to maintain a healthy gut.

Probiotics have limitations:

1. They may only provide temporary colonization. Probiotics can help introduce beneficial bacteria into the gut, but they often do not permanently colonize the gut. Once you stop the probiotic, the number of bacteria can quickly diminish.

2. The health effects of probiotics are strain-specific, meaning that not all probiotics will work the same way or help with the same problems. Just like different medicines work for different illnesses, different probiotic strains can help with different health issues.

3. The effectiveness of probiotics can vary from person to person. Factors such as genetics, existing gut microbiome composition, and overall health can influence how well a probiotic works.

4. Most probiotics only contain a few types of bacteria, whereas the gut microbiome consists of thousands of different species. It is important that we have a diverse and balanced microbiome and relying solely on probiotics may not provide the necessary diversity.

While probiotics can be helpful, they alone might not provide all the diversity your gut needs.

One way you can begin to support gut bacteria diversity is by adding fermented foods to your diet. Adding things like yogurt or kefir to your breakfast, enjoy a serving of sauerkraut or kimchi with lunch or dinner, or snacking on fermented vegetables like pickles can be a great way to support gut health.

One of my patients turned me onto a company called Olive My Pickle which makes a whole variety of delicious fermented foods. If you don’t have any experience with fermented foods, this is a great way to try them out.

I do, however, recommend being cautious about jumping straight into eating lots of fermented foods, as they can cause gas and bloating if you’re not used to them. Your digestive system needs time to adjust to the new bacteria and extra fiber. So start with small portions and gradually increase your intake as your gut adapts. This way, you can enjoy the benefits without the discomfort.

Adding fermented foods to your diet is both a delicious and effective way to support both your gut health and your bone health, which will in turn lead you to a healthier and more vibrant you!

Here is one of my favorite recipes that includes fermented foods to support both bone and gut health.

CLICK HERE for the Slow Cooker Kimchi Chicken Stew

Eat Like a Horse: Strengthen Your Bones With This Superfood

by Susan Brady | Jul 22, 2024 | Nutrition, Uncategorized

I’ve always been fascinated by how the largest animals in the world, requiring the strongest and largest bones and substantial muscle mass, are herbivores. Horses, giraffes, and elephants, all weighing well over 1,000 pounds, sustain their bone and muscle strength by consuming vegetation, not milk!

These large animals primarily eat grass, leaves, and herbaceous plants. Packed with essential nutrients, these vibrant greens play a crucial role in building and maintaining strong bones and muscles for these animals and can do so for you, too!

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 most commonly 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 spinach, kale, bok choy, and arugula provide an excellent plant-based source of this nutrient. For instance, one cup of cooked kale can offer as much calcium as a cup of milk,

2. Vitamin K: The Bone Protector: Vitamin K helps in the activation of osteocalcin, a protein that takes calcium and binds it to the matrix of the bone, thereby strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures.

3. Magnesium for Bone Metabolism: Leafy greens also have magnesium, another crucial nutrient needed for Bone health. 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 helps in converting vitamin D from its inactive form into its active form, which then aids in calcium absorption.

4. 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.

5. 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, synthesizes of essential vitamins such as vitamin K2, reducing inflammation, and regulating hormones which further support bone health.

However, 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, like calcium, and can interfere with the absorption of these minerals. For instance, spinach which is one of the leafy greens with the highest calcium content, is also very high in oxalates. So even though spinach contains calcium, the body can only absorb about 5% of that calcium due to the oxalate content. If you are focusing on getting your calcium from food sources—which I fully support—it’s essential to consider oxalates and the absorption factor. In my Bones Method program, I delve deeper into the topic of oxalates, discussing the foods with the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively.

You can find out more about the My BONES method program by CLICKING HERE

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. I generally recommend consuming 2-3 cups of leafy greens a day. You can add them to smoothies, salads, soups, stews, stir-fries, and wraps and sandwiches. Because these greens provide a rich source of nutrients, along with supporting digestive health and boosting immune function, they are definitely a superstar food when it comes to bone health. Next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need so you can stay as strong as a horse.

How Diet Influences Osteoporosis Through Gut Microbiota

by Susan Brady | Jan 13, 2024 | Digestion, Nutrition

You’re probably familiar with the saying “All Health Begins in the Gut,” which I’ve been emphasizing for years. As research into the gut microbiota progresses, it’s uncovering a significant link between the gut microbiota and osteoporosis. This has given rise to the concept of the gut-bone axis, which I like to refer to as the gut-bone connection. We all understand the importance of a healthy diet for our bone health. A recent research study, released in the October 2023 edition of the Gut Microbes journal, explores the impact of your dietary decisions on your bone health by molding your gut microbiota.

Our gut is home to around 100 trillion bacteria, and their genetic makeup can be a whopping 150 times larger than our own human genome. These bacteria make up the gut microbiota which has been shown to play a crucial role in maintaining our overall health. The mix of bacteria in our gut is unique to each person and is influenced by things like our genes, age, gender, what we eat, how active we are, and where we live.

Your diet plays a crucial role in shaping your gut microbiota, affecting functions such as digesting food, absorbing nutrients, providing energy, regulating your immune system, and keeping your gastrointestinal system in balance. These factors are closely linked to the development of osteoporosis. When your gut microbiota is disrupted or imbalanced due to dietary choices, it can negatively affect bone health. For example, an unhealthy gut microbiota may contribute to inflammation, nutrient deficiencies, and metabolic disturbances, all of which can increase the risk of osteoporosis. In contrast, a balanced and well-nourished gut microbiota can help support better bone health and reduce the likelihood of developing osteoporosis.

In today’s world, there is a wide variety of diets that people choose to follow. For those dealing with osteoporosis, the question often arises: which diet is most effective for maintaining strong and healthy bones? This research paper seeks to provide answers by combining emerging literature and relevant studies. The paper’s objective is to review how various dietary components and eating patterns affect osteoporosis through their interactions with the gut microbiota.

Here’s a summary of the information from the research regarding different diets and their impact on osteoporosis:

Western Diet: The Western diet is characterized by high consumption of meat, refined carbohydrates, dairy products, and processed foods, with low fiber intake. This diet is considered unhealthy and has been associated with an increased risk of osteoporosis. It promotes alterations in gut microbiota, leading to intestinal microecological disorders, intestinal barrier damage, enhanced permeability, and leakage of toxic bacterial metabolites into the circulatory system. This progression of systemic low-grade inflammation contributes to the development of osteoporosis.
Mediterranean Diet: The Mediterranean diet, common in Mediterranean countries, includes more vegetables, fruits, fish, and beans, with less red meat. This diet is rich in dietary fiber, low in saturated fatty acids, and has been associated with a lower risk of osteoporosis. It promotes the growth of beneficial gut microbiota and is related to a lower incidence of chronic diseases. Specific components of the Mediterranean diet are associated with certain classifications of gut microbiota, which have been linked to inhibiting osteoclasts and promoting bone health.
Vegan Diet: A vegan diet can promote the abundance and diversity of gut microbiota, particularly when adhered to for a long time. Vegetarians may experience changes in intestinal pH, higher levels of short-chain fatty acids (SCFAs), and beneficial alterations in gut microbiota. This environment aids in calcium absorption, promotes bone formation, and inhibits bone loss. A diet rich in vegetables and fruits has been positively correlated with higher bone mineral density (BMD) and lower fracture risk.
Dietary Inflammation: A pro-inflammatory diet has been associated with an increased risk of osteoporosis, especially in females. It may lead to lower BMD and a higher risk of fractures. A pro-inflammatory diet can negatively impact gut microbiota, reducing the production of SCFAs and affecting bone metabolism.
Ketogenic Diet: The ketogenic diet, extremely low in carbohydrates, may have negative effects on bone health. It can lead to lower body weight and damage to bone mass and mechanical properties. Long-term consumption may decrease the diversity of gut microbiota but enhance the production of SCFAs. While the ketogenic diet may have benefits in weight control and other areas, its impact on bone health remains controversial and requires caution.

In summary, this research review suggests that the Western diet and ketogenic diet are associated with increased risks, while the Mediterranean diet, vegan diet, and diets low in inflammation can be beneficial for bone health. The composition of gut microbiota and its influence on systemic inflammation plays a crucial role in these dietary effects on osteoporosis.

In my opinion, what makes the most sense is adopting a reasonable dietary pattern that places importance on consuming a variety of foods, including plenty of vegetables and fruits, while also emphasizing high fiber intake and reducing sugar, saturated fats, and trans fats commonly found in Western diets. Striking the right balance between plant-based and animal-based foods is also key for maintaining both bone health and a healthy gut microbiota. This approach promotes overall health and can be beneficial in preventing osteoporosis.

“B” is for Balanced Nutrition

by Susan Brady | Dec 3, 2023 | Nutrition

Many are aware that daily nutrition is the fuel for our cells. When it comes to supporting healthy bones, the common association is often with milk and dairy products. However, what’s crucial to understand is that your bone cells require a steady stream of over 20 different nutrients daily, extending beyond just calcium and vitamin D. Achieving this comprehensive nourishment necessitates a balanced diet. In this blog post, we’ll delve into the multifaceted dietary needs of your bones and why a well-rounded approach is essential for ensuring their optimal health.

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