Susan Brady - Nurtured Bones

The Curious Connection: Heart disease and osteoporosis

by Susan Brady | Feb 13, 2021 | Healthy aging

February is American Heart Month. A great time of the year to focus on caring for your heart. Did you know that caring for your heart may also help care for your bones?

Interestingly, studies have shown that people with heart disease are more likely to break a bone due to osteoporosis. Conversely, post-menopausal women with osteoporosis are at an increased risk of cardiovascular disease.

So what’s the link? It seems strange that the weakening of hard, rigid bones may be associated with the stiffening of soft and supple blood vessels. There may actually be several connections. One link is hypertension (HTN).

HTN, or high blood pressure, is a prominent cause of death worldwide, and a significant risk factor for coronary heart disease, but also for stroke, dementia, chronic kidney disease, and damage to your eyes.

There also appears to be a relationship between HTN and osteoporosis, particularly in women. Bone loss has been associated with high blood pressure in older women. In a meta-analysis study that looked at over a million people, osteoporotic fractures are 33% higher in people with hypertension.

So why does having high blood pressure increase your risk for osteoporosis?

Here are a couple of thoughts:

Excess calcium excretion: High blood pressure can increase urinary calcium secretion leading to secondary hyperparathyroidism. Your parathyroid glands monitor and regulate blood calcium levels in the body. As you know, calcium is stored in our bones and is essential to bone strength. However, it also has many other important roles in our body. It plays a vital role in muscle contractions, blood clotting, and is a cofactor for many enzymatic reactions that run your body. Therefore, it is important to maintain a very strict level of calcium in the bloodstream. If you lose too much calcium in the urine due to hypertension, your parathyroid glands will secrete parathyroid hormone, which will cause calcium to be released from the bone to supply the body with the calcium needed to fulfill all the bodily functions. Loss of calcium from the bone can accelerate osteoporosis.
Bone is highly vascularized. Bone is a living organ and requires blood flow. It has a large concentration of blood vessels in the periosteum (the outer membrane of the bone) and in the bone marrow. Recently, it has been found that there is also a network of transcortical blood vessels that run through the bone connecting the periosteum to the bone marrow. While the effect of hypertension on these vessels has not been studied, this condition has major effects on vessels elsewhere in the body. So theoretically, HTN could damage the blood vessels in your bones limiting nutrient flow and increase oxidative stress and inflammation, both of which can damage our bones.
HTN causes chronic activation of the sympathetic nervous system. When our sympathetic nervous system is activated it can cause a cascade of hormone secretions that can lead to vascular constriction and inflammation throughout the body. Additionally, one of the hormones that is secreted, angiotensin ii, has been found to accelerate osteoporosis by activating osteoclasts, the cells that break down bone.

So you can see that controlling your blood pressure may not only save your heart but also your bones!

There are several lifestyle factors that can help to control BP naturally….

If you are overweight, losing weight will help to naturally lower blood pressure
Exercise is also great for reducing blood pressure and will help keep your bones strong
Eating a diet rich in vegetables and fruits. This shouldn’t be a surprise to any of us! One diet that gets good reviews for lowering blood pressure is the DASH diet (Dietary Approaches to Stop Hypertension). There have been many studies touting the blood pressure-lowering benefits of the DASH diet. This diet encourages eating lots of fruits and vegetables, lean proteins, and whole grains but also restricts sodium intake to no more than 2,300 milligrams a day, or 1 tsp of salt. It is very restrictive in salt.

Eating too much salt can certainly contribute to high blood pressure, especially if you are a salt-sensitive person. However, salt is also a vital nutrient in our diet. It is essential for nerve and muscle function, helping to maintain healthy blood pressure and healthy adrenal glands, our stress handling glands.

However, the SAD diet (Standard American Diet) is loaded with salt. The excess salt in the SAD diet isn’t coming from grinding a little sea salt on your meal at night but from sodium in all the processed foods that line our supermarket shelves. The food industry adds sodium to food because it is a cheap preservative, makes the food taste better, and is addictive! You might remember the Lay’s potato chip advertising campaign back in the 60’s that stated “I betcha can’t eat just one!” Although our bodies do need salt to survive if you are eating foods from a box, a bag, a can, a bottle, or off a menu you are eating too much salt.

What goes hand in hand with consuming too much sodium from processed foods, is not eating enough foods that contain blood pressure-lowering minerals like potassium, calcium, and magnesium. These minerals are key to maintain healthy blood pressure. Potassium helps to remove excess sodium from your body and relaxes the blood vessel walls. Magnesium, being a natural muscle relaxant, can prevent your blood vessels from constricting and also helps relax the walls of your blood vessels. Calcium helps blood vessels tighten and relax when needed.

So including foods rich in potassium, magnesium, and calcium are just as important in maintaining healthy blood pressure as reducing processed foods that are abundant in salt.

Try including these foods in your daily diet to help maintain a healthy blood pressure and you will also get the added benefit of improving your bone strength!

Potassium: Beet greens, spinach, Bok Choy, Swiss chard, Brussel sprouts, tomatoes, asparagus, sweet potatoes, beets, bananas, lima beans, cantaloupe, tuna
Magnesium: Pumpkin, sesame and sunflower seeds, spinach, Swiss chard, black beans, quinoa, soybeans
Calcium: Yogurt and dairy (if not sensitive to dairy products), sardines, sesame seeds, leafy greens, tofu

The connection between HTN and bone health is just another example of how everything in the body is interconnected. Dysfunction in one organ or system affects the function of every other organ in the body. This is why it is so important to take a holistic approach to our health.

Looking to take a holistic approach to address your bone loss? I am only an email away! Reach out to see if I can be of help! susan@nurturedbones.com

References:

Hypertension and osteoporosis: Common pathophysiological mechanisms
Trans-Cortical Vessels: Scientists Discover New Type of Blood Vessel in Long Bones
Angiotensin II accelerates osteoporosis by activating osteoclasts

Can’t Kick those Cravings? It’s not your fault!

by Susan Brady | Jan 27, 2021 | Nutrition

We are 4 weeks into 2021, and if you are like most you are finding it difficult to keep your New Year’s resolutions alive. Your enthusiasm for eating clean and exercising daily is fading. You are falling back into your old pattern. You are finding it harder and harder to muster up the willpower to overcome those cravings for comforting carbohydrates and sweet sugary treats.

It is not your fault! These simple carbs and sugary foods not only taste good on your tongue but they are addictive. In fact, they can affect our biology and our brain much the way that drugs like heroin and cocaine do.

Are you one of the millions of people who know they should cut down on sugar and carbs but find it nearly impossible because of intense cravings?

Here’s why:

Sugar stimulates the release of the neurotransmitter dopamine in the nucleus accumbens, the region of the brain known as the pleasure and reward center. When you eat sugar, it gives you a rush of pleasure and energy that makes you feel good. Additionally, like an addictive drug, we start to develop a tolerance for sugar and need more and more to get the same effect.
Eating sweet tasty foods also activates the opioid receptors in our brain literally creating a sugar high.
Simple carbohydrates also cause blood sugar dysregulation. Eat a bagel, a brownie, or a bowl of ice cream, and your blood sugar skyrockets, only to come crashing down a few hours later (known as reactive hypoglycemia). This triggers you to crave more of those sugar and carbohydrate-rich foods to boost your blood sugar as quickly as possible, and off you go for another ride on the blood sugar roller coaster.
Sugar feeds the opportunistic microorganisms in our gut, the so-called “bad bacteria,” and a yeast called Candida. Candida is a type of yeast naturally present in everyone’s digestive tract. However, poor digestion, a high sugar or carbohydrate diet, and weak gut immunity can cause Candida to overgrow and take over the gut. Candida, like all yeast, feeds on sugar. In turn, it produces chemicals that signal to your brain causing you to crave more sugar.

No wonder it’s so hard to overcome that sweet tooth!

Here are several things you can do to kick those cravings to the curb:

You must eliminate refined sugars, sodas, fruit juices (yes, that morning glass of OJ), and artificial sweeteners from your diet. Switching from Coke to Diet Coke to cut down on your sugar intake is not the answer. Artificial sweeteners trick your brain into thinking that you ate sugar, but when blood glucose levels don’t rise, you will crave more sweets to make up the deficit.
Stabilize your blood sugar by combining protein, fat, and a complex carbohydrate high fiber carbs at every meal and snack. Combining these macronutrients will slow down digestion, help stabilize your blood sugar and prevent cravings. I love to snack on nuts and seeds because they are a perfect package of balanced macronutrients.

Familiarize yourself with the glycemic index and avoid foods with a GI >55. The glycemic index indicates how fast a high-carbohydrate food is digested and how much it causes your blood sugar to rise. The index doesn’t depend merely on whether the carbohydrates are simple (sugars) or complex (starches). Many factors come into play, including the amount of fiber and fat in the food, how refined the food is, how fast the food is digested, and whether it was cooked.

Don’t skimp on your sleep. Lack of sleep disrupts many hormones that control appetite. The result is increased hunger, blood sugar dysregulation, and cravings for high carb foods.
Heal your gut! Sugar cravings are often a sign of gut dysfunction and dysbiosis. Dysbiosis is an imbalance of the microorganisms in your gut characterized as an overgrowth of opportunistic (bad<) organisms and a deficiency of beneficial microflora. As long as these opportunistic bacteria are allowed to thrive in your gut, you will continue to crave sugar.

Remember: There are 5 days left to get a great deal on the Gut Health Package — a great way to learn if you have dysbiosis or other digestive health issues!

You know the damage that sugar can do to your body. It is one of the primary causes of weight gain and diabetes, it weakens the immune system and drives inflammation. It is the culprit in so many degenerative diseases.

Sugar cravings are not necessarily a sign of your lack of self-control. Consuming this highly addictive substance makes it very hard to stick with a healthy diet for any length of time.

Do not despair! Sugar cravings can be overcome. Follow the guidelines above and you’ll soon stop searching your pantry for high carb snacks and start craving a whole new set of delicious and nutritious foods.

If you are struggling to curb those cravings…please reach out. I am here to help!

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

My personal story and what it means to you.

by Susan Brady | Jan 25, 2021 | Healthy aging

For years, I suffered from chronic digestive issues—stomach pain, heartburn, bloating, and excessive gas that left me miserable. My abdomen was constantly distended, and no treatment seemed to work.

When I sought medical help, I was first diagnosed with irritable bowel syndrome (IBS) and prescribed medication that did nothing for my symptoms. Then, I was led to believe my gallbladder was the problem and had it removed—only to find out later that my gallbladder was perfectly healthy. No stones, no disease, no inflammation.

I lost an essential organ for digestion—and I still had no answers.

Uncovering the Real Root Cause of My Digestive Issues

Thankfully, my gut instinct (pun intended!) led me to dig deeper. Through my training in integrative and functional medicine, I discovered the true causes of my symptoms:

Low stomach acid
Poor digestion
Chronic stress
An imbalanced gut microbiome

Once I started addressing these root causes, my digestive health improved quickly. Today, even without a gallbladder (which, despite common belief, is crucial for optimal digestion), I’ve learned how to keep my gut functioning smoothly through targeted nutrition, lifestyle changes, and supplementation.

Stop Guessing—Start Testing!

When I struggled with GI issues 20 years ago, I had to guess what was wrong. Now, I test.

I personally use the GI-MAP test every two years to assess my digestive health and gut microbiome. Through my expertise in gut dysfunction and functional testing, I’ve helped countless people struggling with:

Ulcerative colitis & inflammatory gut conditions
Severe bloating, gas, and indigestion
Leaky gut, enzyme deficiencies, and dysbiosis
Chronic digestive discomfort & nutrient malabsorption

Here’s what my clients have to say:

“I was suffering from ulcerative colitis and struggling to find relief. Prescription drugs weren’t working and had terrible side effects. Susan recommended targeted supplements to improve gut health. Within a couple of months, my UC symptoms drastically improved, and I am now completely off prescription drugs. Thank you, Susan!” ~LR

“Before working with Susan, my gut was on fire, and I constantly dealt with digestive issues. She helped me heal my gut and get on a truly nourishing diet. Now, I have more energy, better sleep, and I finally feel satisfied after meals. It changed my life!” ~JP

Your Gut Health Matters—Find the Root Cause & Heal

In integrative and functional medicine, the goal is to uncover the root cause of your health issues. Whether you struggle with occasional bloating or a diagnosed inflammatory condition, the key questions remain:

Is it dysbiosis—an imbalance of gut bacteria?
Are you deficient in digestive enzymes?
Do you have chronic intestinal inflammation or a leaky gut?

You can guess… or you can test and know for sure!

Understanding what’s happening deep inside your gut is the first step toward real healing. I know firsthand how frustrating it can be to navigate this on your own—that’s why I created my Gut Health Package to take the guesswork out of healing and get you real answers.

Let’s uncover the root cause of your digestive issues—so you can finally feel your best.

Click here to learn more about the Gut Health Package.

What Your Poo Says About You: The Gut Health Warning Signs You Shouldn’t Ignore

by Susan Brady | Jan 24, 2021 | Digestion

Last week, a client told me she only had two bowel movements per week—and she thought that was completely normal! She had been experiencing this for most of her adult life and relied on Colace, a stool softener, to help induce her BMs.

This is not normal.

If you have pets, you probably notice that animals eliminate multiple times a day. They eat, they drink, and they go outside to pee and poop—often two to three times a day. So why should it be different for humans?

Constipation Is More Than Just an Annoying Symptom

A healthy digestive system should eliminate waste daily. While many people assume constipation is just an inconvenience, it can actually be the root cause of more serious health issues, including:

Fatigue and low energy
Weight gain and sluggish metabolism
Bloating and discomfort
Brain fog and low mood
Poor nutrient absorption

Infrequent bowel movements are a clear sign that the body is out of balance and that the GI tract isn’t functioning optimally.

What Causes Constipation?

While chronic dehydration, lack of exercise, and low dietary fiber are well-known culprits, constipation can also be caused by:

Disruptions in the gut microbiome (an imbalance of good and bad bacteria)
Food sensitivities and allergies
Low stomach acid, which affects digestion and nutrient absorption
Chronic stress and nervous system dysregulation

Ignoring constipation can lead to a build-up of toxins, poor digestion, and even long-term health risks.

Pay Attention to Your Poo – It’s a Window Into Your Gut Health

Your bowel habits are one of the best indicators of digestive health. Changes in frequency, shape, consistency, color, and even how many times it takes to wipe can all signal underlying gut dysfunction that needs to be addressed.

If you’re only having a bowel movement a couple of times a week, your digestion is sluggish.
If your stool is consistently loose or pellet-like, it could indicate inflammation or an imbalance in gut bacteria.
If wiping seems endless, you may have excessive mucus production or poor fat digestion.

Isn’t It Time to Find Out What Your Poo Says About You?

If you’re experiencing infrequent bowel movements, bloating, discomfort, or unexplained health issues, it’s time to take control of your gut health.

The Gut Health Package provides a comprehensive stool analysis to uncover:

Gut microbiome imbalances
Digestive enzyme function
Inflammation and gut permeability (leaky gut)
Parasites, yeast overgrowth, or bacterial infections

This package includes:

Advanced GI-MAP stool testing
Two one-on-one consults to review results and create a personalized plan
Follow-up support to ensure your gut is healing properly

Stop guessing—get real answers. Contact me today to learn how The Gut Health Package can help you optimize your digestion and overall health. Let’s get your gut back on track.

Is Your Gut Leaking?

by Susan Brady | Jan 6, 2021 | Digestion

I have spent a lot of time these past several weeks highlighting the importance of the digestive tract. I talked about how we need adequate enzymes to breakdown and digest our food, a healthy gut microbiome to absorb nutrients and support our immune system, and how we can nurture the bacteria in our gut by eating a high fiber, nutrient-rich, diverse diet.

The wall of your intestine provides a unique barrier between the inside world of your body and the outside. This lining is responsible for allowing nutrients to be absorbed into your body while keeping unwanted substances like toxins and microorganisms out. Maintaining the integrity of the gut wall is crucial.

Although this intestinal barrier is not fragile, it is only 1 cell thick. These cells stand side by side and are held tightly together by what is known as “tight junctions.” It is through these tight junctions that substances flow into and out of the body. They are very selective about what passes between the cells allowing vitamins, minerals, and digested food to freely pass through while keeping foreign invaders out.

However, these tight junctions can break down and allow harmful substances to leak through and invade our bodies. This is a condition called intestinal permeability or leaky gut. Additionally, a leaky gut is also associated with inflammation in the intestinal wall which can prevent the absorption of needed nutrients. The result is a double whammy. The good can’t be absorbed while the bad flow right on through. The outcome can spark low-grade systemic inflammation, inflammatory diseases, and metabolic disorders.

What Causes Leaky Gut?

There are several factors that may contribute to increased intestinal permeability:

Antibiotic use
Medications such as NSAID, aspirin, steroids, stomach acid-reducing drugs
Chronic or excessive stress
Excessive alcohol consumption
An imbalance of the gut microflora
Environmental toxins
A poor diet low in fiber and high in processed carbohydrates
Nutrient deficiencies such as vitamins A and D
Food additives

Leaky gut is most readily associated with the signs and symptoms of irritable bowel syndrome, such as constipation, bloating, diarrhea, indigestion, nausea, gas, or cramping.

However, if a leaky gut continues, it can lead to other health conditions such as:

Cognitive issues like memory problems or brain fog
Fatigue
Headaches
Mood swings
Joint and/or muscle pain
Food sensitivities
Skin conditions
Autoimmune conditions

Tightening Up Those Leaky Junctions

The 5 -R approach developed by the Institute of Functional Medicine is commonly used to treat leaky gut syndrome and heal the digestive tract. The approach involves the following steps:

Remove anything that could be irritating your gut: alcohol, caffeine, processed foods, foods that you may have an intolerance or sensitivity to such as gluten or dairy.
Replace essential nutrients that support digestive health and consider taking a digestive enzyme to support the optimal breakdown of food.
Repopulate the gut microflora with prebiotic and probiotic foods. Prebiotic foods such as onions, garlic, leeks nourish the beneficial gut microflora and probiotic foods such as yogurt, sauerkraut, kimchi, and kombucha can help replenish the beneficial bacteria.
Repair by supplying nutrients that help promote the healing of the gut. Focus on foods rich in vitamins A, C, D, E, and zinc as well as amino acids. Bone broth is an excellent source of amino acids. Certain supplements that contain L-glutamine, collagen, aloe vera, marshmallow, or slippery elm are helpful for healing the gut lining as well.
Rebalance your life through stress management, restorative sleep, revitalizing exercise, and practicing self-love and gratitude.

When left unchecked, leaky gut syndrome can negatively affect every aspect of your health. Poor nutrient absorption and chronic inflammation can be the fuel that fires many diseases.

Do you suffer from digestive issues but are confused about where to begin to improve your gut health?

Are you curious about the health of your microbiome?

Do you have signs and symptoms of a leaky gut?

Constipation, gas, bloating and indigestion may seem like merely an annoyance, but they are clear signs and symptoms of an unhealthy gut. If left unchecked, it can lead to a variety of serious health issues.

This is where I can help! Through specific testing and diet and lifestyle analysis, we can get a peek into what is going on deep in the digestive tract and develop a personalized gut healing protocol to reduce the chance a small digestive annoyance becomes a major health problem.

Click here to schedule a Free 15-minute consult to learn more about how to heal your gut.

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