Susan Brady - Nurtured Bones

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.

Nurturing your Body, Mind, Soul and Bones

by Susan Brady | Dec 3, 2023 | Sleep & stress reduction

Amidst the various elements of our bone health plan, the crucial aspect of self-nurturing is frequently overlooked. This includes practices like stress reduction, quality sleep, and attentive self-care for your body. In this video, I’ll highlight the significance of prioritizing these self-care measures as integral components of your bone health regimen. Discover how embracing holistic well-being can fortify your bones and enhance your overall health.

The Gut Estrogen Connection: How your Gut Impacts your Estrogen Levels

by Susan Brady | Dec 3, 2023 | Digestion

Recent research has unveiled a compelling link between the gut microbiome and circulating estrogen levels, a phenomenon known as the estrogen-gut microbiome axis. When your gut microbiome isn’t in optimal health, it can disrupt your estrogen balance, potentially increasing the risk of estrogen-driven conditions such as certain cancers, while also leaving you vulnerable to estrogen-deficient conditions like osteoporosis. In this blog post, we’ll explore the intricate relationship between your gut microbiome and estrogen levels, shedding light on how a healthy gut can play a pivotal role in maintaining hormonal equilibrium and overall well-being.

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