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Walk your way to Stronger Bones

Walk your way to Stronger Bones

by | Nov 29, 2017 | Exercise

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Is walking good enough to build strong bones?  Studies have shown mixed results on the benefits of walking for increasing bone density.

To keep bones healthy and strong, you need to continually stress the bones through activity.  Activities that are weight bearing and involve impact are the most useful for increasing or maintaining bone mass. Examples of high-impact weight-bearing activities include jogging, climbing stairs, hiking up and down hills, aerobic dancing, and racket sports.  Walking is considered to be a low impact exercise resulting in less stress to the bones and that is why some suggest that walking alone will not increase bone density.

The key to the bone strengthening properties of walking is the amount of positive stress and impact you create with your stride. Although regular walking doesn’t appear to have significant effect on preservation of bone mineral density, fast walking or power walking does appear to have a positive affect on bone.  It has been shown that walking 3 miles, 4 days a week, at a pace of greater than 3.8 mph, can increase leg muscle mass and preserve bone mineral density in postmenopausal women. (1)

For those just beginning a walking program, just the impact of your foot hitting the ground will initially be enough to generate stress and new bone formation.  But for those who have been walking for a while at the same pace and distance, your bones may have adapted to the stress of your exercise routine, reducing further bone building potential.

If you have been walking for a while, here are some ways to vary your routine to increase stress on the bones and improve the bone building benefits of walking.

Walk your way to Stronger Bones

  • Pick up the pace. Walking briskly will increase the impact of your foot on the pavement and add some extra stress on your bones.

  • Walk up and down hills will increase and vary the impact.

  • Add backwards or sideways walking, high knee stepping, or periodically increase your stride length.  Try doing one of these activities for 1 minute intervals for a total of 8 times during your walk.

  • Add modified jogging to your walk.  Take “baby steps” but use a jogging motion. This gives great impact when your foot hits the ground.  Start slow, only jogging for 10-20 seconds at a time, 2-3 times during your walk for the first few weeks.

  • Add some weight. To increase the bone strengthening benefits of walking, you can add a weight vest or place a small amount of weight in a securely tied backpack.  Start off with 1 pound of weight and then gradually increase the weight over the next several months to a maximum of 10 pounds.

  • Try walking poles.  They are a great way to promote better posture, add in balance when walking outside or hiking over uneven terrain, and promote weight bearing and stress through the upper body as well as the lower body when walking.

  • Winter is coming! Move inside to a treadmill if the outdoors become too cold or icy.  Treadmills have incredible versatility, offering different options for speed, incline, and training programs.

If at any time you feel pain in your ankles, knees, hip or back with any of these new activities, stop and go back to your regular walking.

Although walking may not produce the same bone building results as high impact exercises, it is one of the best exercises for many people because it is convenient, one of the safest forms of exercise, easy on the body’s joints and helps to improve balance and reduce the risk of falling.  Walking is also beneficial to the soul because it may mean spending special time with a friend, enjoying pretty scenery, and breathing in fresh air.

It can be confusing to know what the right exercise is for you and your body.  I can help you get started or show you how to maximize the bone building benefits of the exercises you are doing currently.

 

*If you have serious medical problems, check with your health care provider before starting any exercise program.

References:
1. Borer, K. T., Fogleman, K., Gross, M., New, J. M., & Dengel, D. (2007). Walking intensity for postmenopausal bone mineral preservation and accrual. Bone,41(4), 713-721. doi:10.1016/j.bone.2007.06.009

Boost Your Bones with Healthy Gut Bacteria

Boost Your Bones with Healthy Gut Bacteria

by | Nov 21, 2017 | Digestion

In recent years, researchers have been studying the microorganisms living in your intestinal tract to determine their role in health and longevity. There are at least 1000 different species of microorganisms and trillions of bacteria, fungi, viruses and other microorganisms that make up what we call the gut microbiota. Not only does the gut microbiota play an important role in digestion, the production of some vitamins, and the immune system, it may also affect bone metabolism. A new field of scientific study called “osteomicrobiology” investigates how the gut microbiota can regulate skeletal development as well as bone loss that occurs with aging.

In a healthy gut, trillions of microbes protects us from invading pathogens, regulate intestinal immune responses, produce vitamins and aid in mineral absorption.

Microbiota influence bone health in several ways:

  • Gut bacterial population plays an important role in the synthesis of some key bone building nutrients, such as the B vitamins and vitamin K, in particular vitamin K2. The synthesis of these vitamins by the gut microbes contribute to our nutritional requirements of these vitamins.
  • It is also thought that the gut microbiota influence bone mass through its effect on the immune system. Immune cells that are activated by microbes in the gut can migrate to bone and directly regulate bone remodeling by stimulating the production of osteoclasts, the cells that break down bone, and inhibiting the activity of osteoblasts, bone building cells. (1)
  • Changes in the microbiota can also affect gut permeability. A rich microbiota diversity creates a strong intestinal barrier that prevents unwanted substances from passing through the intestines into the rest of the body where it can elicit a systemic inflammatory reaction. Systemic inflammation can also cause the increased production of osteoclasts and therefore can negatively influence bone density.
  • A healthy gut microbiota can also improve bone health by increasing calcium absorption and retention and through modulating the production of gut serotonin, a hormone that interacts with bone cells and has been suggested to act as a bone mass regulator. (2) The gastrointestinal (GI) tract contains much of the body’s serotonin and the microbiota plays a critical role in regulating its production.

What influences the composition of the gut microbiota?

Many factors such as genetics, environment, toxin exposure, age, medications and diet play a role when it comes to shaping the gut microbiota.

Diet is a major factor in the composition of the gut microbiota
A recent study showed that a diet devoid of one single micronutrient can disrupted the gut microbiota composition.(3) Additionally, a lack of micronutrients also results in the disruption of numerous functions required for the gut environment and the intestinal immune system, indicating that these nutrients are essential for the development of healthy gut microbiota. We also know that diets low in fiber and high in fat and refined carbohydrates have shown to affect gut bacteria and limit microbial diversity.(4)  It is thought that the more diversity in your gut bacteria, the better off your health will be!

How can we get the bugs in our gut to flourish?

Prebiotics: these are specialized plant fibers that can nourish the good bacteria already in your gut. Fermentation of fibers leads to increased production of short-chain fatty acids. These changes have been positively correlated with increased calcium absorption and increased bone density and strength in animal models. Dietary fibers may offer an additional means to enhance calcium absorption with the possibility of stimulating the gut microbiome to ultimately influence bone health. Prebiotics are found in many vegetables such as onions, garlic, leeks, asparagus, artichokes, chicory root, dandelion greens and fruit like tomatoes, apples, bananas and plums. Beans, high fiber wheat bran and nuts like almonds also contain prebiotics. The fibers in prebiotic foods support the gut microbiome which may influence bone health (5)

Probiotics: living micro-organisms that may restore the composition of the gut microbiome. Foods such as organic yogurt or Kefir are a great source of probiotics or fermented foods such as Kimchi (a Korean dish), sauerkraut, or products made from fermented soybeans such as miso, tempeh or Natto. Kombucha, fermented black tea, is also a potent source of probiotics. Taking supplemental probiotics can also help balance the gut microbiota when it has been affected by poor diet, infections, antibiotics or stress. A recent study showed that a 6 month course of probiotics slowed down the rate of bone loss in postmenopausal women. (6)

 

Your diet determines the composition of your microflora

 

The microbes hanging out in our intestines influence many aspects of our health, including weight, immunity and perhaps even our bone health! When our bacteria are in balance, there is a symbiotic relationship between ourselves and the microbes that helps in food digestion, nutrient production and absorption, and protects us from invading pathogens. However, when our microbiota get disrupted and there becomes an imbalance in our microflora, also called dysbiosis, we can experience numerous effects and illnesses, including altered bone metabolism. Dietary changes, medication, stress or pathogens can shift the composition of the gut microbiota and cause an immune response or systemic inflammation that can negatively impact the health of your bones.

Want to find out about your gut microbiota? I can help with that! Contact me to learn about gastrointestinal testing to determine the health of your gut and how to optimize your gut health to build strong and healthy bones!

 

References:
1. Charles, J. F., Ermann, J., & Aliprantis, A. O. (2015). The intestinal microbiome and skeletal fitness: Connecting bugs and bones. Clinical Immunology,159(2), 163-169. doi:10.1016/j.clim.2015.03.019
2. D’Amelio, P., & Sassi, F. (2017, September 30). Gut Microbiota, Immune System, and Bone. Retrieved November 20, 2017, from https://link.springer.com/article/10.1007/s00223-017-0331-y
3, Hibberd MC,  Wu M,  Rodionov DA et al. (2017)The effects of micronutrient deficiencies on bacterial species from the human gutmicrobiota. Science Translational Medicine,  390(2)
4. Daniel, H., Gholami, A. M., Berry, D., Desmarchelier, C., & Hahne, H. (2013). High-fat diet alters gut microbiota physiology in mice. The ISME Journal,8(2), 295-308. doi:10.1038/ismej.2013.155
5. Weaver, C. M. (2015). Diet, Gut Microbiome, and Bone Health. Current Osteoporosis Reports,13(2), 125-130. doi:10.1007/s11914-015-0257-0
6. Effects of a Multispecies Probiotic Supplement on Bone Health in Osteopenic Postmenopausal Women: A Randomized, Double-blind, Controlled Trial. (n.d.). Retrieved November 20, 2017, from https://www.tandfonline.com/doi/full/10.1080/07315724.2017.1318724

Other references used but not cited:

  • Jones, R. M., Mulle, J. G., & Pacifici, R. (2017). Osteomicrobiology: The influence of gut microbiota on bone in health and disease. Bone. doi:10.1016/j.bone.2017.04.009
  • Alou, M. T., Lagier, J., & Raoult, D. (2016). Diet influence on the gut microbiota and dysbiosis related to nutritional disorders. Human Microbiome Journal,1, 3-11. doi:10.1016/j.humic.2016.09.001
How to Navigate Thanksgiving with Grace and Great Recipes

How to Navigate Thanksgiving with Grace and Great Recipes

by | Nov 10, 2017 | Nutrition

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Thanksgiving is just around the corner!  A day to give thanks to all the people in your life that you cherish, all that is good in the world, and all of your many blessings!  It is typically celebrated with a meal of turkey, mash potatoes, stuffing, creamed vegetables and pies.  Unfortunately, many people have to avoid some of these foods due health concerns, food intolerance or by choice.

 

I would like to share with you a blog written by a friend and colleague Babette Lamarre.  Babette is a Nutritional Therapy and GAPS Practitioner and she has put together a wonderful  Thanksgiving Guide Book that has delicious recipes that meet the nutritional needs for everyone!

Babette writes:
Thanksgiving is a time for gathering family and friends and recalling together our reasons for being grateful. A lot of the day is spent around the dining room table and most of the conversation occurs while simultaneously experiencing the aromas, tastes, textures, and sights of favorite foods.

But let’s face it, the beauty of this day can be disrupted when there are food restrictions, which are often a source of angst among family members. This is especially true with extended family, who tend to be present at Thanksgiving. (Immediate family dynamics are different, simply because family members deal with it daily, and they have closer relationships.)

There are a variety of ways out of the uncomfortable dynamics that families can fall into around the holidays where food is concerned, and there are simple solutions revolving around great recipes, so don’t despair! The holidays are a time to reunite with family members briefly and delight in each other’s company, and you can make sure that happens whether you are the non-affected member or whether you are the affected member of the family. If you both make an effort, that’s even better.

Thanksgiving is a time for love, joy and good food that everyone can eat!

Try the delicious Pumpkin Pie recipe below

Luscious No-Bake Pumpkin Pie
(Gluten Free, Dairy Free, Vegan, Raw)

Don’t tell anyone this pie isn’t baked – they’ll never know!!! So delicious, and so healthy, this will quickly become a favorite. (Don’t tell anyone it’s vegan and raw, either!)  Adapted from Luzy in the Raw with Almonds, originally shared by Lisa Jackson, local Functional Health Coach and author of Savvy Secrets.

Ingredients:

For the filling:
2 cups fresh pumpkin, peeled, seeded, diced
7-8 large-ish Medjool dates
½ cup raw almond butter
One 16-ounce can of cold coconut cream
1 teaspoon grated or cut up fresh ginger
2 teaspoons cinnamon (I like Penzey’s)
½ teaspoon freshly grated nutmeg
¼ teaspoon cardamom powder
½ teaspoon clove

For the crust:
2 cups raw pecans, soaked overnight
7-8 large-ish Medjool dates
Pinch of salt

Preparation:

1. Soak the pecans overnight. I do this by putting my oven on 350 for 3 minutes, then shutting it off to create a warm place for soaking.Place pecans in a glass/stainless steel bowl and fill with filtered water to one inch above the nuts. Add a teaspoon salt to keep bacteria from growing.  The next morning, rinse the pecans and air dry while you soak 14 – 16 dates for 20 minutes.

2. Drain 7 or 8 dates, lightly squeeze water out of them, and pulse together with the pecans and salt until you have a uniform mash. Press into a pie plate to form a crust, cover, and refrigerate.

3. In the food processor, process pumpkin and ginger for about two minutes, pulsing occasionally.

4. Add the rest of the ingredients and process until as smooth as possible. At this point, I like to transfer the whole thing to the Vitamix and blend for another minute until completely creamy.

5. Fill the pie shell and refrigerate several hours for a firm pie. Don’t forget to lick the bowls!

 

Fall for these Bone Building Foods

Fall for these Bone Building Foods

by | Nov 2, 2017 | Nutrition

Fall HarvestThe chilly nights and shortened days are upon us!  As we change out our wardrobe and put an extra blanket on at night, we also begin to crave the hearty foods of fall.  Thank goodness so many of these foods are rich in vitamins, minerals and packed with powerful polyphenols that can keep our bones and our body strong and healthy through the winter months.

Poly….what? Polyphenols are phytochemicals found primarily in plant foods such as fruits, vegetables, herbs and spices.  They provide both antioxidant activity as well as have anti-inflammatory properties making them great for your bones!  It has been shown that excessive oxidative stress can contribute to bone loss that leads to the development of osteoporosis (1).  Consuming antioxidant-rich fruits and vegetables can improve bone mass through enhancing bone formation and suppressing bone resorption.

Gone are the juicy fruits and vegetables that keep us hydrated and cool during the summer months so bring on the rich food of the autumn harvest.  Apples, pears, sweet potatoes, squash, cauliflower, pumpkin and sunflower seeds are a few of the fall’s best bone building foods.

As we fall back, this coming weekend, cherish your extra hour of sleep and then go shopping for these nutritious fall foods that can help enhance the strength and durability of your bones.

Fall for these Bone Building Foods

Apples – The gem of fall fruits is the apple! Not only are apples nature’s ultimate fast food but they also contain a polyphenol called phloridzin.  Phloridzin is a flavonoid found exclusively in apples!  Animal studies have shown that daily phloridzin intake prevented bone loss and improved bone quality (2).  Apples are also high in vitamin C and boron, two other nutrients necessary for bone strength.
Pears – High in the minerals copper, manganese, potassium make pears a delicious way to get these minerals that can help reduce bone loss.  Pears also have a modest amount of the antioxidant polyphenols that protect bones from harmful free radicals.
Cauliflower – Is an excellent source of vitamin C and K and is one of the hallmark anti-inflammatory nutrients.  Cauliflower is also high in manganese, folate, and vitamins B5 and B6.
Pumpkin Seeds – Save those seeds when carving out your pumpkins.  Pumpkin seeds are a very good source of the minerals phosphorus, magnesium, manganese, copper, zinc and iron.  One-third cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium needed for bone health.  Magnesium acts synergistically with calcium for proper bone formation.
Squash – Winter squashes are a nutritional jackpot!  They are an excellent source of vitamin A, vitamin C, potassium and fiber, and a good source of zinc, calcium, and manganese.  Squash also provides important anti-inflammatory activity, due to the presence of omega-3 fatty acids, carotenoids like lutein, zeaxanthin, and beta-carotene.
Sweet potatoes – Loaded with antioxidant properties plus an abundant amount of vitamins A, C and B6 and minerals such as manganese, copper and potassium. The anti-oxidative and anti-inflammation properties of phytochemicals found in sweet potatoes, such as anthocyanins, may also have osteo-protective effects.

 

 

Apple and Butternut Squash Soup   
(4-2 cup servings)

Ingredients:

  • 3 pounds butternut squash (about 3 pounds)
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon olive oil, plus 1 teaspoon for oiling squash
  • 1 large onion, diced
  • 2 medium apples, chopped
  • 3 ½ cups bone broth (chicken, turkey, beef or vegetable)
  • 1 teaspoon nutmeg, ground
  • 1 bay leaf

Preparation:

  • Preheat the oven to 350°F.
  • Cut the butternut squash in half lengthwise. Scoop out the seeds and lightly oil the flesh. Sprinkle both halves with the salt and pepper. Place the squash flesh side-down in a shallow baking dish and add 1/2 cup water. Bake until the flesh is fork-tender, about 1 hour.
  • Allow the squash to cool enough to handle. Scoop out the flesh and set aside.
  • Heat the olive oil in a large pot over medium heat. Add the onion and sauté until it turns translucent, about 10 minutes.
  • Add the squash, apples, broth, nutmeg, and bay leaf, and bring the mixture to a boil. Reduce the heat to low and simmer for 30 minutes.
  • After allowing the soup to cool slightly, remove the bay leaf and purée the soup in a blender, or directly in the pot with an immersion blender, until smooth.
Celebrating Women!

Celebrating Women!

by | Oct 16, 2017 | Healthy aging

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This month I am celebrating women and all we do to everyday, not only for ourselves but for everyone else!  If we want to keep up with the challenges of a busy lifestyle, we need to stay healthy!  Here are some tips!

 

It is pink month!  Breast cancer awareness is grabbing all the headlines this month, and rightly so, a diagnosis of breast cancer is very devastating and the most common cancer in women.  The good news is that since the start of breast cancer awareness month in 1985, the death rates in breast cancer have dropped 39%!  These decreases are believed to be the result of finding breast cancer earlier, increased awareness of preventative measures, and better treatments.

In general, women’s health care has come a long way over the last several decades. Once treated as if we were similar to men, it is now clear to the medical community that women differ physiologically from men, which not only puts us at a higher risk for certain diseases, but also changes how our symptoms present.  Although women tend to outlive men, we are at greater risk for dementia, breast cancer and osteoporosis.  Even though men have more heart attacks, women are more likely to die from them, in part because the symptoms may be more subtle in women.

Let’s take a look at the 5 common health issues facing women and things you can do TODAY to lessen your risk!

Cancer   All though we are celebrating breast cancer awareness this month, lung cancer actually kills more women each year than breast cancer.  In 2009, the leading causes of cancer deaths in women were lung (26%), breast (15%), and colorectal cancer (9%).

It is a no-brainer that if you smoke, QUIT.  Although the development of any cancer involves genetic, hormonal, and environmental factors, you can decrease your risk of all cancers by eating a diet rich in vegetables, limiting the consumption of processed foods and exercising.

It is often cited that the high rates of colorectal cancer in the US, in both men and women, may be attributed to the consumption of red and processed meat.  Societies that follow a Mediterranean Diet have the lowest overall cancer mortality.  The Mediterranean diet is characterized by a high consumption of fruits, vegetables, olive oil, tomatoes and complex carbohydrates, and low consumption of meat, poultry and processed grains.  There is also a large body of evidence indicating that physical activity has positive effects on every aspect of cancer, including prevention, medical treatment, and aftercare prognosis.

Heart disease is actually the #1 cause of death in women.  One of the reasons more women die from heart attacks is that doctors and patients have trouble recognizing heart-attack symptoms in women.  Instead of classic chest pain, women are more likely to experience discomfort in the neck, jaw, shoulder, upper back or abdomen along with shortness of breath, nausea, light-headedness and fatigue.  Because of these vague symptoms, women tend to be under-diagnosed and are often delayed in getting treatment.

When it comes to taking care of your heart, diet, exercise and stress management are the key.  Study after study points to the benefits of following a plant-based diet for optimal heart health.  Decreasing the intake of inflammatory foods, such as refined sugar, alcohol, red meat, and processed food laden with trans-fats, is also important for reducing your risk for cardiovascular disease.

There is also a significant connection between stress and heart disease.  When you experience high levels of stress, the secretion of the stress hormones cortisol and adrenaline can cause coronary arteries to spasm and may create micro-tears that can lead to the buildup of plaque.  Finding techniques to manage your stress is a vital part of reducing your risk of heart disease.

Alzheimer’s disease  Women are more likely than men to suffer from depression and brain diseases such as Alzheimer’s.  70% of new cases of Alzheimer’s disease are in women – and not just because women live longer. In fact, scientists do not know why women’s brains are more susceptible.  What we do know is that a women’s brain functions differently than a man’s which may make it more vulnerable to developing brain diseases.  Higher rates of Alzheimer’s disease may also be influenced by our hormones. The hormone estrogen, which has properties to protect against memory loss, significantly declines after menopause, which could play a role in increasing the risk of developing Alzheimer’s.  However, studies of women taking hormone replacement show mixed results as to whether or not hormone therapy is helpful for preventing dementia.

You can protect your brain health though aerobic exercise which aids in the growth and repair of brain cells. Mindfulness meditation has also been shown to positively influence regions of the brain associated with memory and learning. The best “brain foods” include cruciferous vegetables (broccoli, cabbage, dark leafy greens), antioxidants from fruits such as blueberries and omega-3 fatty acids from fish.

Click here to learn more about mindfulness meditation at the Harvard Health Publication site.

Osteoporosis, my favorite topic, is also one of those diseases that women need to be concerned about as they age. In fact did you know that a women’s risk of breaking a hip due to osteoporosis is equal to her risk of breast, uterine and ovarian cancers combined. Just because your bones lie deep inside, doesn’t mean you can ignore them.  If you are frequent reader of my newsletters or blogs you know that maintaining strong bones requires more than just popping calcium and vitamin D.  A healthy skeletal system requires a nutrient rich diet, optimal digestion, daily exercise, stress management, along with safe supplementation.

Fibromyalgia can also have a major impact on women’s health. Fibromyalgia syndrome affects three to six million Americans, 85 to 90% of whom are women. It can cause severe muscle pain, fatigue, sleep disturbances and brain fog which can interfere with a women’s ability to perform normal daily activities. Why fibromyalgia affects more women than men is not fully understood, but studies have identified a link between fibromyalgia and a woman’s reproductive health. In fact, women with fibromyalgia syndrome are more likely to have diagnoses such as dysmenorrhea and breast cysts.

It is also suspected that fibromyalgia is linked to food intolerances, gut disturbances such as leaky gut or small bowel overgrowth, or vitamin deficiencies. Because there are no medical tests that can be used to diagnoses fibromyalgia, it is typically diagnosed by ruling out other medical conditions and through a full evaluation of your symptoms.

Fibromyalgia can be treated naturally by uncovering potential food intolerance’s. Try cutting out foods such as wheat, dairy, eggs, corn, and soy for at least 3 months to see if your pain eases. Finding a practitioner that can help you to restore your gastrointestinal health, along with balancing exercise with rest, can help reduce your symptoms as well.  Some women also find relief through acupuncture and myofascial release. Myofascial release is a technique in which a practitioner slowly stretches your muscles and their connective tissue called fascia.  It can help by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles.

To find a myofascial practitioner in your area, go to mfrtherapists.com

Come learn more about Women’s Health Issues and how you can prevent and treat them holistically!

 

 

Women’s Health Summit

To celebrate women, the Wellness Inspired Network, is hosting a complimentary educational series on women’s health.  The Women’s Health Summit will feature a panel of experts that will share advice on prevention, treatment, and holistic wellness.
 
The topics addressed will be as follows:
  • Hormones through a Woman’s Life Stages
  • Menopausal Transitions
  • Benefits of Breast Thermography
  • Cancer Prevention
  • Cardiovascular Health
  • Fibromyalgia
  • Bone Health

I will be presenting a holistic approach to preventing and treating osteoporosis.

This educational series begins October 18th, and lasts for 7 days.
Please join us and reserve your spot by clicking here!

The goal of this summit is not only to educate women about health risks that we face, but also to provide a holistic approach to treating these health issues so that we can continue to live in good health.