by Susan Brady | Mar 7, 2018 | Nutrition
Remember the Chia pet? Those adorable terracotta pots shaped like animals or people covered with chia seeds and when the seeds sprout, they look like they have grown hair or fur. Fortunately, the use of Chia seeds has evolved past the fun of a hair growing pet and is now becoming a popular health food staple. Chia seeds are a traditional food in Central and South America and have been grown in Mexico dating back to Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. However, these nutrient rich seeds can also enhance the strength of your bones.
Chia seeds are a powerhouse when it comes to supporting bone health
Not only do chia seeds provide the richest vegetable source of omega-3 fatty acids, they also provide 13 of the 21 bone building nutrients essential for proper bone formation and metabolism. Ounce for ounce chia seeds have twice the protein of any other seed or grain, five times the calcium of milk, more omega 3 fatty acids than salmon, and more anti-oxidants than blueberries. They also are rich in the critical bone building minerals phosphorous, magnesium, manganese, zinc, boron, selenium, copper and potassium. In addition, chia seeds can assist the body’s absorption of fat soluble vitamins such as vitamins A, D, E and K. The soluble fiber in chia seeds is a prebiotic, meaning that it feeds good bacteria, which are so important in maintaining a healthy gut. I honestly can’t think of another food that provides so many of these important nutrients needed to build strength in our bones.
Beyond bones
Emerging research suggests that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. (1,2) Chia seeds may also be helpful in regulating blood sugar levels. (3,4) These seeds also contain many powerful antioxidants that fight inflammation and reduce the risk of chronic disease.
How to eat Chia Seeds
Chia seeds can be sprinkled over salads or cereal, stirred into yogurt or incorporated into almost any recipe. There are an increasing number of products containing chia seeds, including granola bars, cereals, crackers, and beverages. The most popular way to use chia seeds is to blend them into your smoothies. The seeds absorb liquid when soaked and form a gelatin that can make a nutritious pudding. The seeds have a mild nutty flavor so they can be mixed into just about any food or beverage without changing the taste.
Below is my favorite basic chia pudding recipe. You can add fruit to the recipe while making it, or top with fruits and nuts before serving.
Basic Chia Seed Pudding
(4 Servings)
To make the pudding, mix together:
1 can (13.5 fluid oz.) of organic unsweetened coconut milk (NOT a coconut milk beverage)
¼ cup chia seeds (white or black)
1 tsp organic pure maple syrup
1 tsp organic pure vanilla extractInstructions:
Mix or blend coconut milk, vanilla and maple syrup together. Add chia seeds and mix well. Chill for at least 4 hours or overnight, stirring at least once.Dish out the pudding, top with fruit of your choice and sprinkle with nuts.For variety, you can blend in fruit or mix in the fruit before chilling.
You can also choose to blend the chia seeds with the coconut milk mixture for a smoother pudding.Each serving provides:
Calories: 240
Carbohydrates: 7.5 g
Fats: 17.5 g (20% coming from omega 3 fats)
Protein: 3 g
Fiber: 4 g
Calcium: 80 mg
Magnesium: 42 mg
Phosphorus: 108 mg
As well as manganese, selenium, boron, zinc, copper and potassium.
Contact me to learn more ways to incorporate healthy, bone nurturing foods into your diet!
References:
Mohd Ali, N., Keong Yeap, S., Yong Ho, W., Kee Beh, B., Wei Tan, S., & Guan Tan, S. (2012). The Promising Future of Chia, Salviahispanica L. Journal of Biomedicine and Biotechnology, 2012. Retrieved March 5, 2017, fromhttp://www.hindawi.com/journals/bmri/2012/171956/
Jr., R. A., & Coates, W. (2007). Effect of Dietary α-Linolenic Fatty Acid Derived from Chia when Fed as Ground Seed, Whole Seed and Oil on Lipid Content and Fatty Acid Composition of Rat Plasma. Annals of Nutrition and Metabolism, 51(1), 27-34. doi:10.1159/000100818
Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., . . . Hanna, A. (2007). Supplementation of Conventional Therapy With the Novel Grain Salba (Salvia hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a randomized controlled trial. Diabetes Care,30(11), 2804-2810. doi:10.2337/dc07-1144
Ho, H., Lee, A. S., Jovanovski, E., Jenkins, A. L., Desouza, R., & Vuksan, V. (2013). Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial. European Journal of Clinical Nutrition,67(7), 786-788. doi:10.1038/ejcn.2013.103
by Susan Brady | Feb 26, 2018 | Healthy aging
February is American Heart month, and as it comes to a close, I want to highlight the curious connection between heart disease and osteoporosis. It seems strange that the weakening of hard, rigid bones that occurs with osteoporosis could be associated with stiffening of the supple tissue of the arteries and heart that happens with cardiovascular disease. However, studies show that people with heart disease are more likely to fracture a bone due to osteoporosis and, oddly enough, postmenopausal women with osteoporosis are at an increased risk of cardiovascular disease. (1,2) Once viewed as being independent conditions, research showing a link between heart disease and osteoporosis suggest that the conditions may have similar causes.
What’s the link?
Osteoporosis and cardiovascular disease share many common conventional risk factors such as sedentary lifestyle, smoking, diabetes, hypertension, stress and aging. However the two conditions are further linked through menopause, inflammation, oxidative stress, and vitamin deficiencies.
The decline of estrogen in women following menopause increases the risk of both osteoporosis and cardiovascular disease. For most of our life, estrogen aids in maintaining our bone density. However, with the onset of menopause, the drop in estrogen leads to bone breakdown and decreased calcium absorption. The incidence of heart attacks in women also increases dramatically after menopause, which can be attributed mainly to the lack of estrogen and its cardio-protective effects. Estrogen not only has a positive effect on the inner layer of artery walls, helping to keep blood vessels flexible, but also maintains healthy cholesterol levels.
There is also an association between systemic inflammation in both cardiovascular disease and osteoporosis. C-reactive protein (CRP) is one of the key markers of inflammation and has been found to be a significant predictor of fracture as well as cardiovascular disease. (3) Inflammation affects the blood vessel walls by forming calcifications that lead to plaques, yet inflammation has the opposite effect on the skeletal system as it actually stimulates bone breakdown. Studies have shown that women with the highest levels of inflammation markers are up to three times more likely to experience fractures. (4)
Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them through antioxidants. Oxidative stress not only plays a fundamental role in the development of cardiovascular disease but also osteoporosis. Oxidative stress inhibits osteoblasts (bone formation cells) and stimulates the production of osteoclast (bone resorption cells)
Vitamin deficiency. A significant risk factor in the development of cardiovascular disease is the calcification of heart valves, and blood vessels. Ironically, osteoporosis can occur with a loss of calcium from the bone. In both instances, vitamin deficiencies, could be an underlying factor. Vitamins D and K are critically important to the absorption and transportation of calcium in our system. Vitamin D helps you absorb calcium and vitamin K2 directs your body to deposit the calcium into your bones and teeth, and not in your arteries. Insufficient vitamin K accelerates arterial calcification, while preventing calcium uptake into your bones. (5) Vitamin D also regulates blood pressure and cardiac function and appears to reduce inflammation as well. (6) Both these vitamins provide critical benefits to the bone as well as to the cardiovascular system.
Your body is a complex organism in which every system and organ is interrelated. No disease or condition exits on its own.
The changes you make to prevent osteoporosis, or any other disease, will benefit your health in every way.
Call me to find out more on how taking care of your BONES will also help your HEART!
References:
- Paccou, J., Edwards, M. H., Ward, K. A., Jameson, K. A., Moss, C. L., Harvey, N. C., . . . Cooper, C. (2015). Ischemic heart disease is associated with lower cortical volumetric bone mineral density of distal radius. Osteoporosis International, 26(7), 1893-1901. doi:10.1007/s00198-015-3132-z
- Liu, N., Chen, J., Zhang, K., & Tang, Z. (2016). A community-based study of the relationship between coronary artery disease and osteoporosis in Chinese postmenopausal women. Coronary Artery Disease, 27(1), 59-64. doi:10.1097/mca.0000000000000306
- Ishii S, Cauley JA, Greendale GA, et al. C-reactive protein, bone strength, and nine-year fracture risk: data from the Study of Women’s Health Across the Nation (SWAN). J Bone Miner Res. 2013;28(7):1688-1698.
- Barbour KE, Boudreau R, Danielson ME, et al. Inflammatory markers and the risk of hip fracture: the Women’s Health Initiative. J Bone Miner Res. 2012;27(5):1167-1176.
- Vitamin K intake and all-cause and cause specific mortality. (n.d.). Retrieved February 23, 2018, from https://www.bing.com/cr?
- Wimalawansa, S. J. (2018). Vitamin D and cardiovascular diseases: Causality. The Journal of Steroid Biochemistry and Molecular Biology, 175, 29-43. doi:10.1016/j.jsbmb.2016.12.016
by Susan Brady | Feb 8, 2018 | Healthy aging
Striving to keep our body healthy as we age can be a challenge! One of the toughest challenges is maintaining a healthy body composition, or the percentages of lean tissue and fat mass. Starting in our mid-forties, we begin to lose muscle mass and progressively accumulate fat mass. On average, between the ages of 40-60, a person gains about 1 pound of fat per year and loses a 1/2 pound of muscle. By age 75, 50% of your muscle mass can vanish! (1) Beyond the loss of strength that occurs with reduced muscle mass, a loss in lean tissue affects our health in many ways and even puts us at greater risk for disease. Read on to learn how lean body mass is critical for building strong bones as well as maintaining a healthy, well-functioning body as we age.
What is lean body mass? Lean body mass consists of your bones, ligaments, tendons, internal organs, muscles and water…everything in your body that’s not fat. Because lean body mass includes components whose weight cannot be easily changed, such as the weight of your internal organs, the loss or gain of skeletal muscle mass is the primary reason for change in lean body mass. Therefore, lean body mass, lean tissue mass and muscle mass are terms that are frequently used interchangeably.
5 Reasons why Lean Body Mass Benefits your Health as you Age
Lean Body Mass Combats Obesity:
Lean body mass is associated with your basal metabolic rate (BMR), or the amount of calories you burn at rest. Muscles, even at rest, require energy in the form of calories while fat cells do not. So the greater amount of lean muscle tissue you have, the more calories you burn throughout the day decreasing the likelihood of excessive fat accumulation and obesity. Obesity is a contributing factor to many chronic diseases such as chronic systemic inflammation, cardiovascular disease, metabolic syndrome, diabetes, and non-alcoholic fatty liver.
Lean Body Mass can Protect against Diabetes and Insulin Resistance:
Muscle is required to clear glucose from the blood and help to maintain healthy blood sugar levels. Insulin resistance is the first step in the progression of diabetes. It occurs when insulin secreted by the pancreas in response to a high sugar meal loses its ability to stimulate muscle to take up glucose from the blood. This results in high blood sugars which can lead to diabetes. In a large scale study of over 13,000 people over a 6-year span conducted by the UCLA School of Medicine, researchers found that higher muscle mass was associated with better insulin sensitivity and a lower risk of developing diabetes. Not only that, they found that for every 10% increase in skeletal muscle mass, there was an 11% decrease in insulin resistance. (2)
Lean Body Mass helps Recovery from Illness or Disease:
Illness and disease increase the body’s need for protein in order to heal. Often times the protein needs are far beyond what we can get from our daily diet, thus the breakdown of muscle occurs to meet the increased protein requirement. Individuals with lower levels of muscle mass will have greater difficulty meeting the demands caused by illness. In fact, loss of muscle mass is known to impact the rate of recurrence and survival from cancer. In patients with lung cancer, those who had a decrease in lean body mass due to the cancer and cancer therapy, had a higher rate of recurrence and a worse survival rate than those patients that were able to maintain muscle mass. (3)
Lean Body Mass keeps your Bones Strong and Healthy:
It has been shown that greater muscle mass is a consistent predictor of better bone health in older men and women. (4) Not only does muscle contraction create a force on the bone stimulating healthy bone remodeling, several studies have shown a positive correlation between muscle size and bone density and strength. (5) In the Mediterranean Intensive Oxidant Study, researchers found that lower amounts of skeletal muscle mass was correlated with weaker and thinner bones in elderly men. (6) Keeping your bones strong and healthy as you age requires the maintenance of adequate muscle mass and function.
Lean Body Mass Reduces your Risk of Falls and Fractures:
Reduced lean tissue, especially in the lower-leg muscles, is associated with poor balance and increased risk of falls and fractures. (5) A 2015 report from the American Society for Bone and Mineral Research found that people with decreased muscle mass had 2.3 times the risk of falling and breaking a bone, such as a hip, collarbone, leg, arm, or wrist. (7) Hip fracture is the most serious consequence of falling because it is not only associated with a high risk of death during the first year post- fracture, but also increases the risk of mortality for up to 10 years.
Do you know your Lean Body Mass?
The only way to truly know your lean body mass is to have your body composition measured. Body composition analysis breaks down your weight into muscle, fat, and body water. In my practice I use a Bioelectrical Impedance Analysis (BIA) machine to determine body composition. The BIA uses a scale to send an undetectable low voltage electric current throughout the body. Since fat is a poor conductor of electricity and muscle a good conductor, by measuring the resistance to the current the machine estimates the percent body fat and lean tissue mass. This test provides a quick and easy assessment of body composition and a great way to monitor the results of your hard work and dedication to building strong bones and a healthy body.
We all know that too much body fat is a serious health risk. But too little lean mass puts us at risk as well. Building lean body mass has health benefits beyond just becoming stronger and trimmer; it will also help you age vibrantly and with overall good health.
Contact me to learn more about how you can build lean body mass and improve your overall health and well-being!
References:
- Beers MH, Jones TV, Berkwits M, et al, eds. The Merck Manual of Geriatrics. Whitehouse Station, NJ: Merck Research Laboratories; 2009-2010: Section 3, chapter 31; Section 7, chapter 48; Section 8, chapter 66.
- Hornberger, T. (2014). Faculty of 1000 evaluation for Relative muscle mass is inversely associated with insulin resistance and prediabetes. Findings from the third National Health and Nutrition Examination Survey. F1000 – Post-publication peer review of the biomedical literature. doi:10.3410/f.718307005.793492146
- Kadar, L., Albertsson, M., Areberg, J., Landberg, T., & Mattsson, S. (2006). The Prognostic Value of Body Protein in Patients with Lung Cancer. Annals of the New York Academy of Sciences, 904(1), 584-591. doi:10.1111/j.1749-6632.2000.tb06520.x
- Scott, D. (2016). Influence of Sarcopenic and Dynapenic Obesity on Musculoskeletal Health and Function in Older Adults. Nutritional Influences on Bone Health, 35-48. doi:10.1007/978-3-319-32417-3_4
- Edwards, M. H., Gregson, C. L., & Patel, H. P. et al.(2013). Muscle size, strength, and physical performance and their associations with bone structure in the Hertfordshire Cohort Study. Journal of Bone and Mineral Research, 28(11), 2295-2304. doi:10.1002/jbmr.
- Szulc, P., Beck, T. J., Marchand, F., & Delmas, P. D. (2004). Low Skeletal Muscle Mass Is Associated With Poor Structural Parameters of Bone and Impaired Balance in Elderly Men-The MINOS Study. Journal of Bone and Mineral Research,20(5), 721-729. doi:10.1359/jbmr.041230
- Publishing, H. H. (n.d.). Protein at every meal may help preserve muscle strength as you age. Retrieved February 04, 2018, from https://www.health.harvard.edu/staying-healthy/protein-at-every-meal-may-help-preserve-muscle-strength-as-you-age
by Susan Brady | Jan 28, 2018 | Nutrition
A healthy diet is essential for strong bones, good health and longevity. Real, whole food provides a concentrated source of so many valuable nutrients such as vitamins, minerals, fiber, essential fatty acids and phytonutrients that our bodies need to fuel, maintain and rebuild itself. Luckily, nature pre-packages food with a variety of nutrients that work synergistically to benefit your body and your bones. This is why real, whole food beats taking individual vitamin supplements. When you have osteoporosis, it is important to load up your diet with foods that will benefit your bones, not weaken them.
Your daily diet can feed or starve your bones
Eating a diet high in processed food, like those that you can buy in a bag or box at the grocery store, starves your bones of essential nutrients. The refining and packaging of these food strips out the nutrients in order achieve extended shelf life. Processed foods are also loaded with refined sugar, salt, trans-fats and depleted of important bone building nutrients. Not only is sugar a highly acidic food, which can leach calcium from the bones, it can also lead to chronic systemic inflammation and oxidative stress that can affect the bone remodeling process.(1) Processed salt can do the same. Studies have shown that a high salt intake increases calcium losses in the urine, some of which will be directly taken from the bones.(2) Trans-fats are man made fats that are foreign to the body and hinder proper metabolism. Filling up on processed foods also leaves no room for the good stuff!
Feeding your bones with fruit and vegetables, healthy fats, and good quality protein is an obvious choice for optimizing your bone health. When you eat whole, organically-grown food, there is nothing that doesn’t need to be there. Only real food will revitalize and re-build our bones and our body.
To give you an example of a whole food, bone building diet, let’s take a look at what one of my clients packs for her daily diet.
Client’s Bone Building Lunch and Snacks
Ginger and turmeric infused water: Not only a delicious alternative to drinking pure water, ginger and turmeric have anti-inflammatory properties, aid in digestion, and may help brain function along with preventing Alzheimer’s Disease, as well as some cancers.
Orange: High in vitamin C which is a powerful anti-oxidant as well as being important in collagen formation.
Red pepper, celery, carrots and snow peas: All provide a variety of vitamins and minerals, such as vitamin A, C and K, along with fiber make it perfect for snacking.
Sardines in olive oil with skin and bones: High quality protein with the additional benefits of omega-3- fats, vitamin D, calcium, vitamin B12 and phosphorus. The olive oil also provides key polyphenols that have strong anti-inflammatory effects.
Home made turkey bone broth: Bone broths provide numerous minerals that aid in strengthening the bones.
Kale Caesar salad: Kale is one of the healthiest vegetables you can eat to keep your bones strong because in contains 14 of the 21 essential nutrients necessary for bone health.
Sautéed baby bok choy: Cruciferous vegetable that provides important bone building vitamins like K and C, and minerals like potassium and calcium.
Your bones, along with every organ in your body, are in a constant “recycle mode.” Your body is constantly breaking down old worn out tissues and rebuilding with fresh new cells. The quality of food you provide your body is vitally important to rebuilding. It only make sense that if you give your body processed, poor quality food, you will lack the crucial nutrients needed to build strong bones and a healthy body. On the other hand, a diet full of nutrient rich foods will provide your body with all the materials needed to build and fortify your frame.
Contact me to learn more about how you can rebuild your bones, increase muscle strength and improve your overall health and well-being!
by Susan Brady | Jan 10, 2018 | Healthy aging
Happy New Year! Although many people start the New Year thinking about losing those extra pounds gained over the holiday season or getting back in “shape”, let’s not forget about them bones! Those long skinny structures that lie deep down inside are essential for keep us erect and moving every day! A strong and healthy body includes having bones that will bend, not break, and everything you do to take care of your bones will result in a healthier body as well.
What’s the best way to keep our bones strong and healthy?
For years we have been told that eating dairy products and supplementing with calcium and vitamin D is all that we need to maintain a strong skeleton. However, emerging research indicates that calcium and vitamin D supplementation is not effective in preventing fractures.
In December of this past year, the Journal of the American Medical Association published a review looking at the association between calcium and vitamin D supplementation and fracture risk in older adults. (1). After reviewing the literature and analyzing 33 studies, the authors concluded that the use of calcium and vitamin D supplements did not help to lower the risk of hip fractures. In fact, their findings do not support the routine use of calcium and vitamin D supplements in the general population.
This study, along with previous studies suggesting calcium supplementation may increase the risk of cardiovascular disease, leaves many of us bewildered as to what we CAN do to maintain bone strength and prevent fractures as we age.
Why do our bones weaken with age?
The most common reason that we lose bone mass as we age is the decline in estrogen levels that occurs when we go through menopause. Estrogen prevents bone loss and reduces the risk of fractures by helping to maintain osteoblasts, the cells that lay down new bone. Without estrogen, these osteoblasts die off more quickly than normal leading to a decline in bone formation. Luckily, there are ways to maintain osteoblast function as we age.
Ways to Enhance Osteoblast Function as We Age
Eat a plant based diet rich in fruits and vegetables
The positive correlation between the consumption of fruits and vegetables and bone mass may result from several factors. Plant foods tend to be more alkaline which can help to maintain the delicate acid-alkaline balance in the body and promote healthy osteoblast function. (2) Consumption of fruits and vegetables also provide a host of polyphenols. Polyphenols are the compounds in plants that have antioxidant and anticancer properties and have also been shown to support osteoblast function.(3)
Exercise your way to stronger bones
As you know, exercise is one of the most effective ways to prevent osteoporosis. Wolff’s law states that bone will adapt to new or unusual mechanical stress by altering the bone structure. Exercise increases the physical stress on the bone. Bone tissue will adjust by increasing osteoblast formation in the areas affected by mechanical stress. (4)
Enhance your serotonin levels
Studies show that serotonin regulates osteoblast function and plays a significant role in bone formation. (5) Serotonin levels cam be increased naturally by getting plenty of sleep, reducing stress, and getting sunshine.
This year let’s rethink the ways we can better nurture our bones. My resolution is to continue providing up to date and accurate ways you can keep your bones and body strong and healthy.
Be on the lookout for more newsletters in the coming year and for personalized care, call to set up a consultation.
References:
1. Zhao, J., Zeng, X., Wang, J., & Liu, L. (2017). Association Between Calcium or Vitamin D Supplementation and Fracture Incidence in Community-Dwelling Older Adults. Jama,318(24), 2466. doi:10.1001/jama.2017.19344
2. Arnett, T. R. (2008, February 01). Extracellular pH Regulates Bone Cell Function1–3. Retrieved January 08, 2018, from http://jn.nutrition.org/content/138/2/415S.full
3. When nutrition interacts with osteoblast function … (n.d.). Retrieved January 8, 2018, from https://www.bing.com/cr?IG=D86CF42C15094A29836B010F2090E8F9&CID=36C0093821AB66462EB2024A20046721&rd=1&h=QTO1TPVPok5IlwumuXKdehEKsQwwekZuXHzHswwStQE&v=1&r=https%3a%2f%2fwww.cambridge.org%2fcore%2fjournals%2fnutrition-research-reviews%2farticle%2fwhen-nutrition-interacts-with-osteoblast-function-molecular-mechanisms-of-polyphenols%2fE5CDA36BA6A322C5F82B18518062B9AD&p=DevEx,5035.1
4. The roles of exercise in bone remodeling and in prevention and treatment of osteoporosis. (2015, November 30). Retrieved January 08, 2018, from https://www.sciencedirect.com/science/article/pii/S007961071500228X
5. Serotonin regulates osteoblast proliferation and function … (n.d.). Retrieved January 8, 2018, from http://www.bing.com/cr?IG=38D06CE787BF47E0B16F411B3CDBB4C8&CID=086EE1C9D11966DD2144EABBD0B66713&rd=1&h=nORVcJm-jBkCIL2oG3FCqGaNCd0ZhROr0XvwUvPWjTA&v=1&r=http%3a%2f%2fwww.scielo.br%2fpdf%2fbjmbr%2fv47n9%2f1414-431X-bjmbr-1414-431X20143565.pdf&p=DevEx,5066.1
