by Susan Brady | Jul 10, 2017 | Digestion
Hope you had a wonderful 4th of July holiday week and got a chance to be active outdoors! If you were inspired by the beautiful weather to exercise a little harder or longer than usual, your may have ended up like me with a sore and inflamed knee!
Inflammation, what we commonly think of as the swelling, redness, heat, and pain that often accompany injuries, is one of our body’s most important mechanism to healing an injury or a cut. The inflammatory reaction triggers our immune system to fight infection and clean up damaged tissue while initiating the healing process. This acute inflammatory process, due to direct injury or infection, generally lasts a few days and is the body’s way of healing naturally. However, it is also possible to develop chronic inflammation, not related to injury or infection, which causes continual low level inflammation throughout the body. This type of inflammation can result in damage to healthy tissue leading to many diseases, including……osteoporosis!
Chronic inflammation has been found to be a culprit in a wide array of health conditions including cardiovascular disease, diabetes mellitus, dementia and age-related macular degeneration. There is mounting evidence that suggests chronic systemic inflammation contributes to osteoporosis and fracture risk in adults as well.
Studies have linked a commonly used inflammatory marker called a C-reactive protein (CRP- measured in the blood) with decreased bone strength and an increased risk of fractures. There is also evidence that bone mineral density (BMD) may be influenced by chronic inflammation as well. Chronic inflammation may contribute to loss of bone mass and bone strength by affecting the bone remodeling process; the process where old bone is re-absorbed and new bone is laid down. Inflammation causes an increase in osteoclast (cells that break down bone) activity resulting in accelerated bone loss. Overtime, this will lead to a decrease in bone mass and result in weak and brittle bones more susceptibility to breaking.
Unlike acute inflammation which results from an injury or infection, chronic inflammation can result from daily living. Damaging lifestyle choices (smoking, excessive alcohol consumption), poor dietary habits, gastrointestinal distress, hormonal imbalances, stress, toxicity and even the aging process can all cause chronic inflammation. In fact, in a recent Harvard Women’s Health Watch reports on research out of Ohio State University where they found that women following a lower inflammatory diet had less bone loss than those eating a higher-inflammatory diet. Low-inflammatory diets are rich in unsaturated fats, fruit and vegetables, whereas diets that cause greater inflammation include baked goods, high sugar foods, fried foods and meat.
Luckily, there are steps you can take to limit inflammation’s damage to your bones and your body.
What can you do to extinguish the fire?
1. Avoid inflammatory foods:
Baked products that have partially hydrogenated oils
Vegetable oils such as corn, sunflower, safflower, soy
Fried foods such as French fries, potato chips
Soda, high sugar juices
Food or drink with artificial sweeteners or food additives, such as MSG and aspartame
Fatty red meat
Processed meats such as hot dogs, sausage, luncheon meats
Dairy products
2. Exercise Moderately
3. Find ways to reduce stress or perform stress reduction techniques
4. Rule out food allergies
5. Add these TOP ANTI-INFLAMMATORY FOODS into your diet:
Green leafy vegetables
Bok choy
Broccoli
Beets
Blueberries
Pineapple
Salmon
Nuts and seeds
Olive oil
Garlic
Green tea
6. Add these TOP ANTI-INFLAMMATORY HERBS to your diet:
Turmeric
Ginger
Cloves
Rosemary
Cinnamon
Sage
Holy Basil
If you don’t think you can add all those wonderful anti-inflammatory foods and herbs into your diet, you can also consider anti-inflammatory supplements.
My favorite is Zyflamend by New Chapter. Zyflamend is a blend of 10 different anti-inflammatory herbs including turmeric, ginger, rosemary, holy basil, green tea and oregano. Zyflamend has gone through several clinical tests for a variety of health problems with one study noting that Zyflamend reduced the formation of osteoclasts as well as other inflammatory proteins.
You can find Zyflamend at many natural food stores or click here to order online from Amazon.
References:
1. Apalset, E. M., Gjesdal, C. G., Ueland, P. M., Midttun, , Ulvik, A., Eide, G. E., . . . Tell, G. S. (2014). Interferon (IFN)–mediated inflammation and the kynurenine pathway in relation to bone mineral density: the Hordaland Health Study. Clinical & Experimental Immunology,176(3), 452-460. doi:10.1111/cei.12288
2. Barbour, K. E., Lui, L., Ensrud, K. E., Hillier, T. A., Leblanc, E. S., Ing, S. W., . . . Cauley, J. A. (2014). Inflammatory Markers and Risk of Hip Fracture in Older White Women: The Study of Osteoporotic Fractures. Journal of Bone and Mineral Research, 29(9), 2057-2064. doi:10.1002/jbmr.2245
3. Ishii, S., Cauley, J. A., Greendale, G. A., Crandall, C. J., Danielson, M. E., Ouchi, Y., & Karlamangla, A. S. (2013). C-Reactive Protein, Bone Strength, and Nine-Year Fracture Risk: Data From the Study of Womens Health Across the Nation (SWAN). Journal of Bone and Mineral Research,28(7), 1688-1698. doi:10.1002/jbmr.1915
4. Sandur, S. K., Ahn, K. S., Ichikawa, H., Sethi, G., Shishodia, S., Newman, R. A., & Aggarwal, B. B. (2007). Zyflamend, a Polyherbal Preparation, Inhibits Invasion, Suppresses Osteoclastogenesis, and Potentiates Apoptosis Through Down-Regulation of NF-k B Activation and NF-k B Regulated Gene Products. Nutrition and Cancer,57(1), 78-87. doi:10.1080/01635580701268295
by Susan Brady | Jun 15, 2017 | Exercise
As children we were always told to stand up tall, pull your shoulders back, don’t slouch… and for good reason! Though you may have perceived it as your parents nagging you, proper posture keeps your body correctly aligned, your muscles balanced and puts less stress on the spine.
We are all familiar with the forward slumped posture of elderly adults. This forward rounding of the upper back is called kyphosis, also commonly known as a dowager’s hump. In adults, kyphosis can be caused by poor posture that results in wear and tear on the spine or from vertebral fractures due to osteoporosis. Preventing kyphosis when you have osteoporosis can be a challenge. The loss of bone density increases your risk of compression fractures in the spine. Each time a vertebra fractures, the spine begins to round forward leading to a slow change in posture. Extreme kyphosis can also compromise your lung capacity, making it more difficult to breath. Exercises to strengthen your back muscles can help prevent and correct kyphosis and allow you to maintain a normal alignment. Establishing good postures not only looks better aesthetically, but can also prevent back pain and reduce the risk of spinal fractures.
Practicing good posture is important for everyone’s spinal health, and if you’re facing bone loss, improving your posture is essential for reducing the risk of spine fractures.
The goal of postural exercises is to stretch the tight muscles of the chest and to strengthen the weak muscles of the upper back and abdomen.
The following exercises are my 3 favorite exercises for stretching and strengthening your postural muscles.
For the first 2 exercises you will need a resistive band. You can pick up exercise bands any of your local sports equipment stores, Target, Walmart or even the dollar store. I recommend getting 3 bands of different strengths so that you can start out with the band of least resistance and then work your way up to the band with greatest resistance as you become stronger.
Elastic Band Rows:
- Place band around door knob or any secure fixture.
- Stand a few feet back from the door so the band is taught with your arms extended in front of you.
- Holding the elastic band with both hands, pull the band towards your until your hands reach your ribcage, keeping your elbows near your side and squeezing your shoulder blades together.
Hold: 2 seconds Reps: 10-20 times Sets: 2-3
Elastic Band Standing Core Strengthening Exercise:
- Place the band around door handle or fixed object.
- Stand a few feet back from the door so the band is taught with your arms extended in front of you
- Stand with arms stretched out in front of you and knees slightly bent
- Keeping your elbows straight, pull your arms back, keeping them close to your sides, until they are slightly extended behind your body
- As you are pulling your arms back, you will also be straightening your knees, squeezing gluteal muscles and tightening your stomach muscles
- Return to the starting position by relaxing your arms forward, bending your knees and relaxing your muscles
Hold: 2 sec Reps: 10 times Sets: 1-2
Wall Angels: You will need to find a free wall, unobstructed by pictures, door frames or molding
- Start with your back against the wall, with your feet placed 1 foot away from the wall
- Bend your knees slightly and flatten your back against the wall as much as possible
- Place the back of your head against the wall and tuck your chin, like you are making a double chin
- Place your arms on the wall with your elbows bent at 90 degrees
- Slowly move your arms overhead as far as you can go while maintain contact with the wall
- Slowly return to starting position
Reps: 10 times Sets: 1-2
If you can’t maintain contact of your head, back and arms while performing this exercise in a standing position, you can begin by performing this exercise on the floor.
Floor Angels: You will need to be able to get down on the floor to perform these exercises. You can do them on your bed, but depending on the firmness of your mattress they may not be as effective
- Lie flat on your back with your knees bent
- Flatten your back against the floor
- Tuck your chin to stretch out the back of your neck by making a double chin
- Place your arms out to the side with your elbows bent at 90 degrees and in line with your shoulders
- Keeping your arms flat against the floor, slowly slide your arms over head and then back down to the starting position
Reps: 10 times Sets: 1-2
As with any exercise, STOP if you have pain or discomfort. You should consult your physician before starting any exercise program.
Give me a call for a FREE 15 minute consult! I can help you customize your exercise program so yo stay strong and healthy for life!
703-738-4230
by Susan Brady | Jun 2, 2017 | Nutrition
The food you eat either nourishes or diminishes your health. Choosing nutrient rich foods will not only nurture your body and your bones, but may also help to decrease the chance of developing chronic health conditions, like osteoporosis, or even life-threatening diseases.
The body, including your bone, is in a constant “rebuilding” mode. It continuously breaks down old worn out cells and tissues and rebuilds them with fresh new replacement parts! However, this process requires multiple nutrients that must be supplied through your diet. It has been estimated that just the bone remodeling and maintenance process alone requires over 20 nutrients. If you are not eating nutrient rich whole foods on a daily basis, you are putting your bones, as well as your health, at risk.
But what about supplements? Can’t I get all the nutrients I need by taking a good supplement? The answer is no. Supplements are just that, a supplement to your diet, not a replacement for the whole food that nature has formulated to fuel and rebuild our bodies.
Food is a complex mixture of nutrients that work synergistically together in order to produce beneficial effects. Fresh, minimally processed foods provide the body with a rich source of vitamins, minerals, phytochemicals, essential fats and fiber which promote optimal function of your body. Food is the number one ingredient you need to nourish your body, mind, spirit and bones!
How do you know if you are getting all the nutrients you need to build strong bones and a healthy vibrant body? LET ME ANALYZE YOUR DIET!
This month I am offering a 50% discount on an individualized diet analysis! Let me analyze your diet for not only the 20 key bone building nutrients, but also for all the nutrients necessary for keeping your body running optimally.
For only $75.00, you will get the following:
- Individualized dietary analysis for the not only 20 most important bone building nutrients, but all nutrients necessary for optimal health
- A 30 minute phone consult to discuss your results
- A written report detailing your nutritional intake
- Individualized dietary recommendations
Grab this GREAT opportunity to have your diet analyzed and learn how you can make the best food choices to keep your body and bones as healthy as possible!
Interested? Here’s how it will work:
- Fill out 3 days of dietary intake on the forms that will be emailed to you
- After submitting day 3 of the dietary intake, your will receive an email directing you to the payment page
- Upon submitting payment, you will receive an email from me in regards to setting up the 30 minute phone consult
- I will call you at the time of the consult to discuss your results and how you can enhance your diet to provide all the necessary bone building nutrients!
Dietary intake forms for Day 2 and Day 3 will be emailed separately.
Don’t wait, this is a limited time offer!
by Susan Brady | May 25, 2017 | Nutrition
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.
References:
-
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.
by Susan Brady | May 19, 2017 | Supplements
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.
References:
- 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.
