You see, hear and read everywhere these days about high protein diets for fat loss, muscle building and optimal health. But what about for preventing bone loss? The amount of protein needed to keep our bones healthy and strong has been a long-standing controversy in the treatment of osteoporosis. The high consumption of animal protein in the average American diet is often cited as a risk factor for osteoporosis and bone fractures, yet many recommend a high protein diet as a key component of preventing bone loss.
It has been shown that protein intake affects our bones in several different ways:
Because approximately 30% of bone mass is made up of protein, it is important in the bone re-modeling process of the bone matrix.
A unique protein called insulin-growth factor 1 (IGF-1) is important for regulating bone growth and density.
Protein increases excretion of calcium through the urine.
Protein increases absorption of calcium in the intestines.
Protein along with physical activity are the main stimuli for maintaining and increasing muscle mass, indirectly affecting bone mass.
Dating back to the early 1920’s, studies have shown that the consumption of protein causes an increase in calcium loss in the urine. Original research suggested that this calcium may be coming from the bones, thus leading to bone loss and osteoporosis.Later research revealed that protein, although it does cause an increase in calcium excretion in the urine, also increases calcium absorption in the intestines!All VERY confusing! In general, it appears that a higher protein diet decreases the risk of bone loss and osteoporotic fractures.
Beyond affecting calcium absorption and excretion, protein, particularly animal protein, has been thought to play an important role in regulating the delicate acid-alkaline balance in the blood.Many believe that a diet rich in meat, poultry, dairy and eggs may raise the acidity of the blood causing calcium, an alkaline mineral, to be leached from the bones to help neutralize and balance out the acid.Although there are some individual studies that suggest that a diet high in animal protein intake is associated with increased incidence of hip fracture, most studies find no difference between consuming animal protein or vegetable protein on the risk for fracture.
What about your muscles?One would think that consuming eggs, poultry and meat would increase our muscle mass.
However, new research suggest that consuming acid forming foods, such as animal proteins, can increase muscle loss! A review by the International Osteoporosis Foundation Nutrition Working Group found that eating an acid-producing diet has negative impact on muscle performance and may impair muscle function.They concluded that optimizing dietary acid-base balance is important for preserving muscle mass and strength as we age. The maintenance of adequate bone strength and density with aging is highly dependent on the maintenance of adequate muscle mass and function. Low muscle mass can also impair balance and result in an increase risk of bone fractures from falls.So this study does provide some evidence that consuming a higher alkaline based diet (vegetables, nuts, seeds, legumes and fruit) and shying away from acid producing foods (poultry, meat, dairy, sugary and processed foods) may actually be beneficial to your bones after all.
What is the current dietary protein recommendations to maintain bone and muscle mass?
The European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommends optimal dietary protein intake of 1.0-1.2 grams per kilogram of body weight/day with at least 20-25 g at each meal. For a 140 pound woman, that is 63-76 grams of protein a day which is equivalent to three 4 oz portions of chicken.So how can you get the protein you need to keep your muscles and bones strong without over consuming acid producing animal proteins? How about plant based proteins? Although plants are not as rich in protein as animal products, they can help with the alkaline-acid balance as well as provide you with many other valuable nutrients.
Highest Rated Plant Based Proteins
Plant Based Protein
Protein Content
Organic Edamame (soy beans)
18 grams per 1 cup
Lentils
18 grams per 1 cup, cooked
Beans (black, lima, pinto, navy garbanzo)
14- 15 grams per 1 cup
Pumpkin seeds
10 grams per ¼ cup
Chia seeds
9 grams in ¼ cup
Quinoa
8 grams per ¾ cup, cooked
Peas
8 grams per cup
Peanut Butter
7 grams per ¼ cup or 2 Tbsp
Oatmeal
7 grams per 1 cup cooked
Wild Rice
6.5 grams per 1 cup
Almonds
6 grams per ¼ cup
Brown rice, long grain
5 grams per cup, cooked
Spinach
5 grams per 1 cup, cooked
Broccoli, Brussel Sprouts
4 grams per 1 cup
Whole wheat bread
4 grams per slice
When increasing your dietary protein, it is important to ensure you are getting adequate calcium to offset its increased urinary excretion.The ESCEO recommends that postmenopausal women trying to prevent age-related osteoporosis and muscle loss need adequate protein along with 800 IU of vitamin D, 1000 mg of calcium, and exercise 3-5 times a week.
Sellmeyer, Deborah E., Katie L. Stone, Anthony Sebastian, and And Steven R Cummings. “Deborah E Sellmeyer.” The American Journal of Clinical Nutrition. N.p., 01 Jan. 2001. Web.
Wu, Ai-Min, Xiao-Lei Sun, Qing-Bo Lv, Yong Zhou, Dong-Dong Xia, Hua-Zi Xu, Qi-Shan Huang, and Yong-Long Chi. “The Relationship between Dietary Protein Consumption and Risk of Fracture: a subgroup and dose-response meta-analysis of prospective cohort studies.” Nature News. Nature Publishing Group, 16 Mar. 2015.
“Which nutritional factors help preserve muscle mass, strength and performance in seniors?” Which nutritional factors help preserve muscle mass, strength and performance in seniors? | International Osteoporosis Foundation. N.p., n.d. Web. 23 May 2017. <https://www.iofbonehealth.org/which-nutritional-factors-help-preserve-muscle-mass-strength-and-performance-seniors>.
http://ajcn.nutrition.org/content/87/3/662.short
Rizzoli, René, John C. Stevenson, Jürgen M. Bauer, Luc J.c. Van Loon, Stéphane Walrand, John A. Kanis, Cyrus Cooper, Maria-Luisa Brandi, Adolfo Diez-Perez, and Jean-Yves Reginster. “The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: A consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO).” Maturitas 79.1 (2014): 122-32. Web.
You may be asking “what do my bones have to do with the health of my heart?” Bone is a hard and rigid organ that gives shape and support to my body and the heart is a soft, muscular organ that pumps blood through the vessels of my circulatory system. How are they related?
The answer is calcium.
We are all very aware of the emerging research linking excessive calcium supplementation with increased risk of cardiovascular disease. The calcium we have been supplementing to strengthen our bones has been dangerously collecting in our arteries while simultaneously starving our bones of this essential bone building mineral. The result has been an increased rate of both osteoporosis and heart disease. So how do you ensure that calcium gets into your bones, instead of being deposited in your arteries? The answer may lie in a little-known nutrient called vitamin K2.
Experts believe that vitamin K2 is the essential nutrient that guides calcium out of your blood stream and into your bones, preventing it from building up in your tissues. Dr. Kate Rheaume-Bleue in her book, Vitamin K2 and The Calcium Paradox, details the controversy over calcium supplementation and explains how vitamin K2 is the critical ingredient to getting calcium into the bones, keeping your skeleton strong and your arteries clear.
Vitamin K has long been known for its role in clotting blood. In fact, vitamin K is named after the German word for blood clotting, koagulation. However, there are 2 important types of vitamin K: K1 and K2.
Vitamin K1, also known as phylloquinone, is produced by plants and algae and is found in green leafy vegetables such as kale, spinach, collard greens, parsley, broccoli and Brussels sprouts. Vitamin K1 is responsible for blood clotting activity.
Vitamin K2, also known as menaquinone, is emerging as having a wide range of beneficial health functions, one of which includes activating a bone protein called osteocalcin. Osteocalcin, upon activation, grabs onto circulating calcium and brings it into the bones where it can be incorporated into the bone matrix. This action of vitamin K2 prevents calcium from being deposited in the blood vessels, where it could cause heart disease, and encourages its deposition in the bones. Vitamin K2 also works with vitamin D3 to inhibit the production and action of osteoclasts, the bone cells that actively break down bone.
There are 2 subtypes of vitamin K2, menaquinone-4 and menaquinone-7 (MK-4 and MK-7, for short) that appear to be most readily taken up by our bone cells.
MK-4 is a form of vitamin K found in butter, egg yolks and animal-based foods
MK-7 is a form of vitamin K found in fermented foods
Are you getting enough vitamin K2 in your diet?
It was once thought that you didn’t need to seek out foods rich in vitamin K2 because the beneficial bacteria in our intestines had the ability to convert vitamin K1 to K2. However, it appears that only a negligible amount of K2 can be produced in the human intestine. Digestive issues as well as certain drugs, such as cholesterol lowering statin drugs and some osteoporosis drugs, can also interfere with the conversion of K1 to K2. The best source of K2 comes from a natto, a fermented soybean dish that is popular in Japan. In fact, studies have shown Japanese women who eat natto have greater bone mineral density of the lumbar spine. Unfortunately, slimy, smelly natto is hard to find and even harder to eat! However, there are some other options.
Vitamin K2 Rich Foods
As you can see, there is a very interesting array of foods that have a significant amount of vitamin K2! Most being animal proteins and many that a majority of us wouldn’t eat! Currently there is no official recommendation for how much vitamin K2 we need, but Dr. Chris Masterjohn, author of the Ultimate Vitamin K2 Resource recommends 100-200 micrograms per day for optimal benefit.
Supplementation with vitamin K2 has been shown to be an effective treatment for osteoporosis. In a review of 13 different trials, in all but one trial, vitamin K reduced bone loss with K2 being most effective at reducing risk of vertebral fracture by 60%, hip fracture by 77% and all non-vertebral fractures by 81%
When supplementing, it is important to supplement with the vitamin K 2 sub-type MK-7. Although MK -4 occurs naturally in foods, in supplement form it is synthetic. Mk-7 supplements are sourced from natto and also have a longer half-life, which will allow you to get maximum benefit from a single dose.
Contact me to discuss your needs for vitamin K2 and all you bone health needs.
NOTE: People taking anticoagulant medications, such as Coumadin, should avoid eating foods high in vitamin K or take vitamin K supplements unless under direct supervision of their doctor.
Rhéaume-Bleue, Kate. Vitamin K₂ and the calcium paradox: how a little-known vitamin could save your life. Toronto, Ontario: HarperCollins Publishers, 2013. Print.
“The Ultimate Vitamin K2 Resource.” Chris Masterjohn, PhD. N.p., 17 Jan. 2017. Web. 17 May 2017.
Cockayne, MSc Sarah. “Vitamin K and the Prevention of Fractures.” Archives of Internal Medicine. American Medical Association, 26 June 2006. Web. 17 May 2017.
May is National Osteoporosis Month! A great time for all of us to remember how important bones are to life!
Do you know that we have 206 bones in our body? Each one provides structure and support and allows us to move. Bones also protect our brain, heart and all our organs from injury. So it’s vital that we take good care of them!
We spend so much time on how we look from the outside, often forgetting that what is going on inside is just as important. So this month let’s take time to focus on the importance of building and maintaining strong, healthy bones!
In honor of Osteoporosis Month, the National Osteoporosis Foundation is issuing a Jumping Jack Challenge.
Why Jumping jacks? Jumping jacks are not only a fun way to build bone density when you’re young, but also for helping to maintain bone strength as you age. Recent research shows that jumping just 10 times twice a day can significantly increase bone density in the hips.
As an advocate for building strong, healthy bones through exercise, I am taking the Jumping Jack Challenge!
The Jumping Jack Challenge
Film yourself, your children, family, friends doing 10 jumping jacks in less than 10 seconds.
Post the video to your favorite social media (and blog!).
Challenge your friends to take the Jumping Jack challenge too!
Use the hashtag #JumpingJackChallenge in your posts to help spread the word!
Now I understand that not every person viewing this video is going to be able to perform jumping jacks. Maybe some of you have advanced osteoporosis, osteoarthritis, injury to your back or hips or balance issues. If that is the case for you, try a more controlled and supported jumping activity instead. For instance, you can hold on to a counter or the back of a chair which will give you added support and balance while preforming the jumping motion. Supporting yourself on a counter or chair, can also allow you to vary the amount of weight placed through your legs. This will help reduce the impact to your legs and spine when you are just starting out. As you become stronger, you can gradually place more weight through your legs increasing the impact and the benefit to your bones.
Every person needs to find the level of exercise that is comfortable and safe for them!
**PLEASE NOTE** Whenever starting a new exercise program, extreme caution should be taken to prevent injury, especially in those suffering from osteoporosis. Exercising unsupervised could lead to your falling or cause other injury. Always consult your physician prior to beginning any new exercise regimen.
Jumping is just one thing you can do to take care of your bones. Visit my website nurturedbones.com or call me 703-738-4230 TODAY to learn all the ways you can start building strong, healthy bones for life!
Osteoporosis is a progressive bone disease affecting 54 million Americans. It is characterized by deterioration of bone tissue leading to loss of bone mass and bone strength. Bones become weak and fragile, leaving them at an increased risk for fractures. In fact, the disease causes an estimated 2 million broken bones every year.
Susan Brady of Nurtured Bones, based in Northern Virginia, has developed a trademarked treatment, the BONES method, to approach osteoporosis in a holistic manner. The treatment includes balanced nutrition, optimized digestion, nurturing the soul, exercise and taking supplements, when necessary. She starts with a “food first” approach to nutrition but it is often necessary to take supplements to ensure her patients are getting all the bone-building nutrients.
“My first goal is to understand the cause of bone loss or inability to adequately rebuild bone. I look at health history, dietary intake, exercise habits, lifestyle habits, digestion, stress levels and recent blood work. I may also ask a patient to do additional testing such as a Pyrilinks-D urine test to evaluate active bone loss, serum bloods tests to evaluate active bone deposition, digestive stool analysis if there are digestive concerns or an adrenal stress test to evaluate cortisol levels if chronic stress is evident,” notes Brady.
The importance of seeking a holistic treatment to osteoporosis stems from the fact that most allopathic doctors lean toward a pharmaceutical approach to treatment. While many patients respond to this approach, for others, the medications have been known to cause spontaneous fractures.
Also, a common recommendation for patients is to take calcium and vitamin D, yet it has been shown that there are many other nutrients critical to bone health. Brady explains that “the use of calcium and vitamin D without the other essential complementary nutrients can cause damaging effects to other tissues in the body. That is evident by the latest research coming out about excessive intake of calcium supplements promoting heart disease. Although calcium is essential to building the matrix of the bone, without nutrients such as magnesium and vitamin K, the calcium can’t get into the bone and instead, ends up in other tissues or forming plaques.”
Brady is using the month of May, which is National Osteoporosis Month, to make sure that others know that is a misconception that osteoporosis is an inevitable part of the aging process. If one gets the necessary bone-building nutrients from diet and exercise, while reducing stress, avoiding dietary habits and behaviors that cause bone loss, plus supplementing when necessary, loss of bone can be prevented, and in many cases, osteoporosis can be reversed.
Brady, with a master’s degree in physical therapy, has been working with osteoporosis patients for more than 27 years. After realizing how important a holistic approach is to healing, she continued her education to become a doctor of Integrative Medicine, obtained certification in nutrition and then a post-master’s degree in Integrative Health and Nutrition. “Over the years, I have been shocked by the rise in osteoporosis as well the spontaneous femur fractures that were occurring as a side-effect of the medications. That’s when I began to really study and understand bone loss and realized that it can be prevented and even reversed through a holistic, non-pharmaceutical approach. I developed the Bones Method to address bone loss through a comprehensive and holistic approach. Many people become fearful of breaking a bone that could leave them severely debilitate. I love working with people to show them how they can strengthen their bones, so they can age vibrantly and without fear.”
Susan Brady is available for a consultation by phone, via Skype or in person in Great Falls (location provided upon request) or at Virginia Therapy and Fitness Center, 1831 Wiehle Ave., in Reston. To schedule an appointment or learn more, call 703-738-4230, email Susan@NurturedBones.com, or visit NurturedBones.com.
The significance of magnesium in bone health is often underestimated. For too long, the emphasis has been on calcium and vitamin D for the prevention of osteoporosis, with little attention paid to other critical nutrients, like magnesium. Yet studies have shown that decreased dietary magnesium promotes osteoporosis.
Magnesium is critical for bone health in several different ways:
Necessary for proper absorption and metabolism of calcium
Plays a role in the activation of an enzyme involved in the conversion of vitamin D into its active form
Important in the activation of an enzyme that is required for forming new calcium crystals in the bone
Stimulates a hormone called calcitonin which inhibits osteoclasts (the cells that break down bones)
Suppresses parathyroid hormone which breaks down bone
Magnesium deficiency has been linked to increases in inflammation which can lead to bone loss
Unfortunately, magnesium deficiency is one of the most common nutrient deficiencies in the US. A 2012 showed that 48% of the US population consumed less than the required amount of magnesium from food in 2005-2006. This is mainly due to the consumption of the standard American diet which is rich in processed foods and poor in quality nutrients. Over consumption of coffee, soda or alcohol and eating foods high in salt and sugar actually increases the need for magnesium in the body. Many Americans also don’t typically eat magnesium rich foods such as leafy greens, pumpkin seeds, beans and fish. And even if you are eating these foods, you still might not be getting all the magnesium you need due to the decline of concentrated nutrients in our food. Modern farming practices drain our soil of many key minerals. Unlike vitamins, plants can’t make their own minerals, so the amount of magnesium in a plant is directly related to the amount of the mineral in the soil. Magnesium is also lost in the processing of food, for instance, the milling process of whole grains strips the food of this vital nutrient. Many medical conditions can upset the body’s magnesium balance as well including: gastrointestinal diseases, diabetes, hyperthyroidism, and kidney diseases. Even aging affects the intestinal absorption of magnesium and increases its excretion through the urine.
So how do you ensure you are getting the magnesium you need to keep your bones strong and healthy? Start by eating an organic whole-food diet that includes magnesium rich foods on a daily basis. The current recommended daily intake for women is 320 mg/day.
Top 10 Magnesium Rich Foods
1. Dark Leafy Greens 157 mg in 1 cup cooked
(spinach, Swiss chard, kale)
2. Pumpkin and Squash Seeds: 184 mg in 1/4 cup
3. Beans and Lentils 148 mg in 1 cup cooked
(black, white and kidney beans,
chickpeas, black-eyed peas, soy beans)
4. Almonds 105 mg in 1/4 cup
5. Sesame and sunflower seeds 100 mg in 1 ounce
6.. Whole Grans 86 mg in 1 cup cooked
(brown rice, quinoa,
7. Avocado 58 mg in 1 medium fruit
8. Fatty Fish 53 mg in 3 oz
(Wild caught Alaskan Salmon and Mackerel)
9. Yogurt or Kefir 50 mg in 1 cup
10. Dark Chocolate 41 mg in 1 oz
Every organ in the body, not just bones, needs magnesium to function optimally. Magnesium is essential to all cells and is needed for the activation of 100’s of enzymes required in biochemical reactions. It is essential for energy production, protein formation, gene maintenance, muscle function, and regulation of neurotransmitters for a healthy nervous system. Dr. Carolyn Dean, M.D., N.D. an expert on magnesium therapy, believes that it is difficult to get adequate magnesium from your diet and that supplementing with magnesium is necessary to prevent deficiency.
The amount of magnesium supplementation that you will need depends on how much you are getting in your diet, if you have a magnesium deficiency and how much calcium you are taking. If you feel you need magnesium supplementation, it would be best to contact me for further evaluation. There are many different magnesium supplements, each with different properties and absorption rates, a more thorough evaluation may be needed to determine the best supplement for you.
DO NOT SUPPLEMENT with MAGNESIUM if you have KIDNEY DISEASE!
