by Susan Brady | Jun 15, 2018 | Exercise
Exercise is one of the most under appreciated treatments for osteoporosis. Study after study show how exercise not only helps to build bone, but also strengthens muscles and improves balance. It is well known that the loading and stressing of bone that occurs when performing impact exercise increases bone mineral density and strength. Exercises like jogging/running, jumping, court sports, hiking, stair climbing place a mechanical force through the bones which in turn encourages the production of new bone cells.
Unfortunately, many women with osteoporosis can’t perform impact exercise because of arthritis or injury to the joints, so they rely on walking as their main form of exercise. Despite the benefits of regular walking on aerobic fitness, weight loss and heart health, simply walking 30 minutes a day is not enough to optimize bone health. However, wearing a weighted vest while walking can gently increase the load on the bones enhancing the bone building benefits of this exercise.
Wearing a weighted vest during exercise not only stimulates bone formation but also aids in improving lean muscle mass as well as balance. A study published in the journal Rheumatology International, found walking 30 minutes, 3 times a week wearing a weighted vest simulated bone synthesis, increased lean tissue mass and improved dynamic balance in post-menopausal women with osteoporosis. Obviously new bone synthesis is important, but of equal importance is maintaining and building muscle mass and improving balance. In the end, the goal is to prevent fractures, and to do so, we need strong core and leg muscles and good balance.
For years I have been researching weight vests to find a vest that is comfortable and fits the female frame. Many vests are too large and bulky and don’t fit snugly to the smaller frame of a woman. Below are things to look for in a weight vest and my favorite brands that fit the criteria of a safe and effective vest.
What to look for in a Weight Vest
- The vest should fit snugly. If it is too loose, it will move around while exercising and throw off your balance or possibly cause injury.
- Get a variable weight vest, one that you can gradually add weight to. If you start off with a vest with a fixed amount of weight, most likely it will be too heavy at first and could flare-up an old injury or create a new one.
- Choose a vest which you can add enough weight to equal 5 to 10% of your body weight.
- Choose a vest that has weights that are in ¼ pound to 1 pound increments. The lower weight increments are best if you have arthritis or previous injuries
- Make sure the weights can be distributed evenly around all sides of the vest so there is even loading.
- I prefer the vests that have a comfortable abdominal strap which transfers weight from the shoulders to the trunk.
Guidelines to Follow
when Adding Weight to your Vest
- Start off with 1 pound of weight evenly distributed in the front and back of the vest.
- Perform your daily exercise routine with the vest on for 1-2 weeks before increasing the weight
- Increase the weight by no more than 1 pound a week
- Alter the position of the new weight so the weights are evenly balanced in the front and back of the vest, as well as side to side
- Gradually work up to a weight that is equivalent to 4-8% of your body weight, this could take several months
- If at any time you begin to feel pain or discomfort, discontinue the use of the vest
Although some people do start by wearing the weighted vests around the home, improvement in muscle strength and bone health can only be accomplished when the vest is worn during physical activity.
Don’t let a diagnosis of osteoporosis leave you feeling frail and fearful of doing anything that might result in a broken bone. Exercise is your best remedy! A weekly regimen of impact exercise can reduce bone loss, increase muscle strength and improve balance, and protect you from the harmful effects of osteoporosis. Wearing a weight vest during exercise can provide even more benefit!
This is my favorite weight vest that fits ALL the criteria above…..and adds a bit of style to your walk or workout! Because the weights are thin and flexible, the vest is sleek and doesn’t add bulk to the body…..another bonus!
It comes in 3 different sizes as well as 3 different colors/patterns. The vest comes with 4 pounds of weight, but you can purchase more when needed.
The Challenge Weighted Workoutwear vest can be purchased for $139.00 at
https://challengeweightedworkoutwear.com/ . Put in the discount code NB and you will receive $5 off at check out.
Contact me at 703-738-4230 for further information on how a weighted vest can boost your bone building exercise program, or for any questions you may have on overcoming osteoporosis naturally!
References:
Shaw, J. M., & Snow, C. M. (1998). Weighted Vest Exercise Improves Indices of Fall Risk in Older Women. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 53A(1). doi:10.1093/gerona/53a.1.m53
by Susan Brady | Apr 11, 2018 | Exercise
You’ve all heard the quotes:
“Small business is the backbone of the economy” Ellen Tauscher
“Toughness is not being a bully, its’ having a backbone” Robert Kiyosake
The backbone of success is …hard work, determination, good planning
and perseverance” Mia Hamm
The backbone has long signified strength, support, sturdiness and fortitude. However, osteoporosis in the spine can leave many feeling fearful that their weakened backbone may crumble and collapse.
Osteoporosis of the spine can lead to microfractures in the vertebrate. Over time these microfractures progressively weaken the bone and can lead to compression fractures and kyphosis, the rounding or hunching of the upper back. Both kyphosis and compression fractures are not only painful, but can interfere with walking, bending and daily activities. Regular strengthening exercises targeting the spine from your neck to lower back can help prevent bone loss, relieve stress on your bones and build muscle strength to help you maintain posture and reduce your risk of a fracture.
Strengthening the muscles that support the spine has been shown to reduce kyphosis, decrease the risk of vertebral fractures and improve the mobility of individuals with osteoporosis. The back extensor muscles are one of the most critical muscles because they are the main supportive muscle of the spine. These muscles, known as the erector spinae muscles, extend your spine backwards and are involved in maintaining an erect posture. When back extensor strength of healthy women was compared with that of women with osteoporosis, these muscles were found to be significantly weaker in women with osteoporosis. There also appears to be a relationship between decreased bone mass and reduced muscle mass of the back extensors in postmenopausal osteoporotic women. Back extension strengthening has also been shown to significantly decrease progression of kyphosis and may also reduce the risk of vertebral compression fractures. Therefore, back exercises, whether for prevention or treatment, are one of the major tools for maintaining a healthy posture, lowering the risk of vertebral fracture and improving quality of life in people with osteoporosis.
The following exercises are designed to strengthen the erector spinae muscles, the muscles that run from the neck to the tail bone and lie in the groove to the side of the vertebral column. Because these muscles are postural muscles and need to work throughout the day, it is important to improve both the strength and endurance of these muscles.
Beginning Back Extension Exercise:
- Lie on the floor with a small pillow under your stomach and small towel roll under your forehead
- Keep your chin tucked and arms at your side
- Raise your head and chest up off the floor a few inches or to a comfortable position
- Hold for 5 seconds
- Repeat 5 times to start, working up to 10 times as you get stronger
- Perform this exercise 5 days a week
Advanced Back Extension Exercise:
- Lie on the floor with a small pillow under your stomach and your forehead resting on your hands
- Keep your chin tucked and hands supporting your head
- Lift your head and chest off the floor to a comfortable position
- Hold for 5 seconds
- Repeat 5 time to start, working up to 10 times as you get stronger
- Perform this exercise 5 days a week
As with any exercise, STOP if you have any pain or discomfort. If you already have severe osteoporosis in your spine, you should consult your medical doctor or a physical therapist prior to starting any exercise program. a safe and proper exercise program is a must for anyone experiencing or wanting to prevent the musculoskeletal challenges of osteoporosis and aging.
Call me today or visit my website for more information about all the ways you can help strengthen your bones.
References used for article:
1. Sinaki, M. (2006). Critical appraisal of physical rehabilitation measures after osteoporotic vertebral fracture. Osteoporosis International,17(11), 1702-1702. doi:10.1007/s00198-006-0139-5
2. Sinaki, M., Itoi, E., Wahner, H., Wollan, P., Gelzcer, R., Mullan, B., . . . Hodgson, S. (2002). Stronger back muscles reduce the incidence of vertebral fractures: A prospective 10 year follow-up of postmenopausal women. Bone,30(6), 836-841. doi:10.1016/s8756-3282(02)00739-1
3. Sinaki, M., Khosla, S., Limburg, P. J., Rogers, J. W., & Murtaugh, P. A. (1993). Muscle strength in Osteoporotic versus normal women. Osteoporosis International,3(1), 8-12. doi:10.1007/bf01623170
4. The Relationship Between Erector Spinae Muscle Thickness and Bone Mineral Density in Postmeonopausal Women: An ultrasonographic Study. http://www.actamedicamediterranea.com/archive/2016/medica-2/relationship-between-erector-spinae-muscle-thickness-and-bone-mineral-den-sity-in-postmenopausal-women-an-ultrasonographic-study/pdf
by Susan Brady | Mar 24, 2018 | Nutrition
If you have been reading my blog posts over the last year, you know how important good nutrition is to building and maintaining strong bones. You also know that good bone health is not as simple as getting enough calcium and vitamin D. There are many vitamins and minerals necessary for halting bone loss and preventing osteoporosis. But how do you know if you are getting all the nutrients needed? The truth is that even if you are eating all the right foods, exercising and taking a multi-vitamin, you still may be deficient in key bone building vitamins and nutrients.
Even if you are leading a healthy lifestyle, there are many reasons why may still have deficiencies.
Biochemical Individuality
Because each of us is metabolically and biochemically unique, the nutrients required for one person might be very different than those required for another.
Absorption
Although you may eat a balance diet, if you do not adequately absorb the nutrients from your food, you may have deficiencies.
Chronic Illness
Many health conditions can lead to nutrient deficiencies, such as imbalanced gut flora
Crohn’s disease and celiac disease. Health conditions such as arthritis, cancer, cardiovascular disease, and diabetes can also directly or indirectly cause deficiencies in vitamins and minerals.
Aging
Our nutrient requirements at age 30 are quite different from our requirements at age 40, 50 and beyond. The aging process affects the body’s absorption of many nutrients. This change occurs because as you age your stomach secretes less hydrochloric acid which is necessary for the complete digestion of food. Hormonal changes may also result in an increased excretion of certain nutrients through the kidneys.
Lifestyle
Excessive stress, intense physical activity, smoking, alcohol, sedentary lifestyle and the taking of prescription medications can all impact your nutrient levels.
Modern Day Farming
Many modern day farming techniques have depleted our soil of important nutrients, and food today may be up to 40% less nutritious than it was 50 years ago.
With all these sources of nutrient deficiency, how do you know where YOU stand?
There is a way to find out! A company called SpectraCell Laboratories has an exclusive Micronutrient Test that provides a comprehensive nutritional analysis of 35 vitamins, minerals, antioxidants and other essential micronutrients. This analysis can reveal a person’s nutritional status within the cell, where the nutrients are required for optimal health and prevention of disease. Many of the nutrients tested are vitally important to bone health. In addition to analyzing cellular levels of calcium and vitamin D, the test also detects key bone building nutrients such as vitamins K, C and the B vitamins along with magnesium, zinc, manganese, copper and selenium.
In my practice, I routinely use SpectraCell Micronutrient Testing to aid in uncovering deficiencies that might be the root cause of osteoporosis, instead of just treating patients with calcium and vitamin D supplements. This test truly allows us to personalize your diet and supplement program. In fact, I can’t think of anyone who wouldn’t benefit from this test! And this test is partially covered by insurance!
If your interested in having your micronutrient status tested, give me a call. The test requires a special kit and a blood draw. You can see me in my office to pick up a kit or I can mail you a test kit. Because the lab can ship test kits directly to your home, we can order this test even if you live in a different part of the country!
To learn more about SpectraCell Laboratories and the micronutrient test you can click here to go to their website.
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
