by Susan Brady | Apr 7, 2017 | Exercise
Exercise is without a doubt the most important thing you can do to build bone strength. Although it is true that we naturally lose bone mass as we age, it has also been very well established that exercise can maintain and even improve bone mass at any age.  Around age 40, women start to lose bone mass at a rate of 0.3-0.5% a year. After age 50, the rate of bone loss increases to 1-1.5% a year and can accelerate to over 2% a year during the first 6-10 years after menopause.  The good news is that consistent exercise has been shown to improve bone mass by 1-3% a year!
In the last newsletter, I talked about how stress can be detrimental to our bones, but exercise can stress our skeletal system in a positive way! The greater the stress an exercise places on a bone, the more it stimulates bone turnover and strength. So the best bone builders are exercises that put a force on the bone, like weight-bearing activities such as power walking and jogging and resistance or strength training exercises. However, research suggests that resistance training actually has a more profound site specific effect on bone. For instance, performing squat exercises not only improves leg strength, but also increases bone mass in the hip and lumbar spine. Just as muscle gets bigger and stronger with resistance training exercise, so does bone.
Resistance training, is beneficial in so many ways. Not only does the force of the muscle contracting on the bone stimulate bone growth, but muscle, in response to exercise, also releases a hormone called irisin.  Studies have shown that irisn produced by muscle during physical exercise can increase bone mass and strength. Irisin has been shown to increase the number of osteoblasts (bone building cells) while inhibiting the production of osteoclasts (cells that break down bone.)   Strength training also effectively offsets age-related decline in muscle mass.  Body muscle mass decreases by approximately 15% between the ages of 30 and 80 with a 30% decrease in overall strength between the ages of 50 and 70.  Improving overall muscle strength is essential to improving balance, which in turn, decreases the likelihood of falling and breaking a bone.
For the most beneficial effects of resistance training, women should start strength training before menopause, however, you can experience the benefits at any age. Strength training exercises can include lifting weights, using elastic exercise bands or weight machines, or simply lifting your own body weight. Performing resistance training at least twice a week has been shown to build bone and muscle mass.
As stated above, squats are a great exercise to start building bone in the hips and lumbar spine. Below is a progression of the squat exercise from basic to advanced. If you have not been doing resistance training or arthritis in your knees, hips or back, you should start with the chair squat and progress as able. As with any exercise program, go at your own pace, stop if you have pain and progress to the next level only when you feel like the current exercise level is getting to easy.
Squats
1.   Chair Squats: This is a great exercise to get you started. Simply start by sitting up tall in a chair and then standing up tall without using your arms. Focus on using your leg muscles to stand up rather than thrusting your body forward. Perform 2 sets of 5-10 sit to stand chair squats a day.
2. Mini Squats: You can start this exercise on a stool or higher chair and then progress to a lower chair once you become stronger. Start by standing up tall with feet shoulder width apart. Slowly lower yourself down, like you are going to sit on the stool or chair. Touch your buttock lightly to the chair, without fully sitting, then straighten back up. Start by performing 2 sets of 10 mini squats daily.
3. Full squats: Perform initially without weight and then progress to using weights as you become stronger. Start with feet shoulder width apart and focus on bending at the hips. Don’t let your knees pass your toes as you squat. When using a weight, keep it a chest level and be sure to tighten your stomach muscles and keep your back straight as you squat. This will protect your back from excessive loads. Start by performing 2 sets of 10 squats without weights. When this becomes easy, you can add light hand weight and progress as able.
Weakening of the bones does not have to be a part of normal aging. You can do something about it! Start performing resistance exercises today and you can stimulate increases in bone mass that can offset the negative effects of aging and help you to age vibrantly!
703-738-4230
by Susan Brady | Mar 30, 2017 | Sleep &Â stress reduction
At some point in our lives we are all faced with stressful situations or experience anxiety, depression or loneliness.Â
Stress is synonymous with modern living! Although short term stress can lead to tension and unpleasant symptoms, prolonged or chronic stress can put you at risk for numerous health problems, including bone loss. Part of the body’s response to stress is to release a powerful hormone call cortisol. Â
Cortisol is essential to human survival and for adaptation to stress, but prolonged levels of cortisol in the bloodstream can have many negative effects including: impaired cognitive performance, blood sugar imbalances, elevation of blood pressure, suppression of immune function, and muscle and bone tissue breakdown. The secretion of cortisol in times of stress, has been shown to have a negative impact on bone remodeling. Bone is a living, dynamic tissue that is constantly remodeling itself. This process is regulated by 2 different types of bone cells: osteoclasts which breaks down old bone tissue, and osteoblasts which aid in depositing new bone tissue. Cortisol release in response to stress reduces the ability of osteoblasts to form new tissue and increases the rate of bone breakdown by osteoclasts. The end result is bone loss!Â
Sustained elevation of cortisol impairs the absorption of calcium from the intestines and accelerates calcium excretion in the urine. Stress also increases the body’s need for magnesium and prolonged stress is a major cause of magnesium deficiency.  Magnesium is critical to bone health for several reasons. It is necessary for converting vitamin D into its active form of D3, which in turn plays a key role in our ability to absorb calcium from the intestines. Magnesium also stimulates the release of calcitonin, a hormone that helps to preserve bone structure by maintaining proper levels of calcium within our blood stream.
Prolonged stress levels can lead to depression. Studies show that depression induces bone loss and increases the risk of osteoporotic fractures. It is thought that the increase in cortisol secretions in people suffering with depression results in bone breakdown and loss of bone mass. A diagnosis of depression needs to be considered a risk factor for developing osteoporosis.
Because stress and depression are linked to poor bone health, it’s not enough to just discuss the importance of diet, exercise and supplements when treating osteoporosis. A truly effective holistic program must include stress reduction as well. Because stress in our modern society is inevitable, learning to control your stress levels is critical to preserving your bone health. Luckily, there are many things you can do to help control and negate the adverse effects of stress!
8 Ways to Reduce your Stress
1.   Identify the sources of stress in your life and learn how to avoid, alter, adapt or accept them.
2.   Focus on eating a nutrient rich diet that will not only aid in helping you feeling emotionally balanced but will also provide the additional calcium and magnesium needed for your bones during times of stress.
3.   Deep breathing exercises. Long deep breaths help promote relaxation and good digestion.
4.   Find a relaxation technique that works for you: Prayer, meditation, progressive muscle relaxation, guided imagery or visualization can facilitate relaxation, decrease blood pressure and pulse rate, improve circulation and decrease the secretion of cortisol.
5.   Consider journaling to help you better understand your thoughts and emotions. Journaling can also serve as an emotional release and help you get rid of negative thoughts.
6.   Make a good night’s sleep a priority by practicing good sleep habits such as establishing a sleep routine, making sure your room is cool and dark, avoiding stimulating TV or books and caffeine, sugar or alcohol prior to bedtime.
7.   Practice gratitude by taking a moment to reflect on all the things in your life that are good, including your own positive qualities and gifts.
8.   Do something for yourself every day that you enjoy and makes you happy!
The human body is designed to handle occasional stress, but chronic stress is bad for the bones! Reducing the negative effects of stress on your body will not only help all aspects of your health, but also help promote strong, healthy bones for life!
Contact me to schedule a 15 min FREE consult to see if I the right person to help you begin your journey to building health bones!
Give me a call at 703-948-9176.
by Susan Brady | Mar 24, 2017 | Nutrition
The beneficial effects of the Mediterranean Diet on cardiovascular health have long been recognize. In recent years, the diet has also been shown to support bone health, even reducing the risk of osteoporotic fractures! A recent study published in Clinical Nutrition explored the effect of the Mediterranean Diet, in particular the consumption of different varieties of olive oil, on the risk of osteoporosis-related fractures. The study concluded that a Mediterranean diet with a high consumption of extra virgin olive oil (EVOO) was associated with a lower risk of osteoporosis-related fractures in the middle-aged and elderly Mediterranean population. The consumption of other oils, including other common olive oils, was NOT associated with a lower risk of fractures in the study. So what’s the difference between olive oils and what makes EVOO so beneficial?
The difference lies with how the oil is extracted and processed:
—Extra virgin olive oil is made from the first cold pressing of the olives and pits and no heat or chemicals are used during this production process.
—Virgin olive oil is the oil produced from the second cold pressing.
—Pure olive oil is a blend of processed olive oil and a small percentage of EVOO.
—Light or extra light olive oil is the lowest quality of olive oil and is manufactured by using chemicals and heat to remove impurities. Sometimes it is blended with other oils such as canola oil.
Procuring the oil from the first pressing is essential because it contains the highest concentrations of phytonutrients and polyphenols which have well-known anti-inflammatory properties and may also play a role in the prevention of bone loss. Oleuropein, a key phenolic component of EVOO, may prevent bone loss associated with osteoporosis by increasing formation of osteoblasts (bone forming cells). Two other phenols, tyrosol and hydroxytyrosol, may increase bone formation while reducing inflammation that initiates bone breakdown.
Because the processing of the olive oil affects the polyphenol levels, consuming pure, authentic extra virgin olive oil is essential to acquiring all the bone building benefits. Unfortunately, much of the olive oils in your local food stores have been found to be adulterated with cheap soybean or other inferior oils, mislabeled or even rancid. In a 2010 study done by UC Davis , 79% of the EVOO tested were rancid, of poor quality or adulterated with cheaper, refined oils. ConsumerLab.com evaluated 10 EVVO products for quality as well as polyphenol content and found that only 7 of the 10 passed, with 3 being uncertain that they were even EVOO. See the chart below for the EVOO testing and results.
| Product Name |
Approved/Not Approved/Uncertain |
Total Polyphenols (mg/kg) |
Cost/tablespoon
Notable Features
|
|
Whole Foods Market 365 Extra Virgin Olive Oil- 100 % Mediterranean Blend
Medium EVOO
|
Approved |
218 |
Lowest cost: $0.10
Non-GMO Verified
Cold processed
Origin: Italy, Greece, Spain
|
|
California Olive Ranch
Extra Virgin Olive Oil-Everyday
|
Approved |
260 |
$0.18
Non GMO Verified
First cold press
Origin: California
|
| Colavita Extra Virgin Olive Oil |
Approved |
315 |
$0.22
First cold pressed
Kosher
Origin: Italy, Greece, Spain
|
|
Costco
Kirkland Signature Organic Extra Virgin Olive Oil
Mild EVOO
|
Approved |
369
Highest polyphenol level in review
|
Low cost $0.11
USAD Organic Seal
First cold pressed
Origin: Italy, Tunisia, Greece and Spain
|
| Lucini Premium Select Extra Virgin Olive Oil |
Approved |
215 |
$0.54
Non GMO
First cold press
Origin: Italy
|
| Spectrum Organic Extra Virgin Olive Oil |
Approved |
234 |
$0.46
USAD Organic Seal, Non GMO, Kosher
First Cold press
Origin: Argentina or Spain
|
| Trader Joes Premium Extra Virgin Olive Oil |
Approved |
237 |
Low price: $0.13
All natural cold pressed
Origin: Italy, Spain, Argentina and Greece
|
| Bertolli Extra Virgin Olive Oil |
Uncertain:
Virgin, not Extra Virgin Olive Oil
|
318 |
$0.18
First cold pressing
Origin: Spain and Tunisia
|
| Newman’s Own Organics |
Uncertain: Virgin, not Extra Virgin Olive Oil |
330 |
$0.42
USDA Organic Seal, Kosher
Origin: Tunisia
|
| Pompeian Extra Virgin Olive Oil |
Uncertain: Virgin, not Extra Virgin Olive Oil |
218 |
$0.15
Non GMO
First cold pressed
Origin: Spain, Tunisia, Morocco
|
What if you use a brand not tested by ConsumerLab.com, how do you know its quality or purity? Unfortunately, it is impossible to judge the purity of EVOO just looking at it or tasting it. However, there are things that you can look for to help you identify a quality oil.
Consumerlabs.com suggests evaluating your olive oil using the following guidelines:
1. Look for a certification seal on the label: USDA Quality Monitoring Program, North American Olive Oil Association (NAOOA), California Olive Oil Council (COOC), the Extra Virgin Alliance (EVA).
2. Choose an oil that includes a harvest date: It is best to buy an oil within 15 months of its harvest date, not to be confused with the “Best By” date. Unfortunately, not all labels provide a harvest date.
3. Choose an oil packaged in dark glass: Dark glass protects the oil from oxygen and light. Also, storing oil in a cabinet will protect it from light and keep it fresh longer.
Its important to note that cooking also affects olive oil. It has been shown that temperature, cooking time and cooking method all modify the chemical structure of olive oil and deplete the polyphenols and vitamin E within a short period of time.
Recommendations when cooking with olive oil:
1. Keep heating time to a minimum
2. When possible, add olive oil in the later stages of cooking
3. When cooking for longer period of time, add small amounts of olive oil frequently to replenish
To ensure you are getting all the valuable polyphenols to boost your bone health, add 3-4 tablespoons of cold EVOO to salads, pasta, fish or anything else. In addition to protecting against cardiovascular disease, using quality EVOO is another way you can build strong, healthy bones for life!
For more information on the things you can do to improve your bone health, contact me today!
703-738-4230
References:Â
-
http://www.clinicalnutritionjournal.com/article/S0261-5614(17)30006-7/abstract
-
http://oliveoil.ucdavis.edu/research/files/report041211finalreduced.pdf
-
https://www.consumerlab.com/reviews/Extra-Virgin-Olive-Oil-
-
Review/evoo/http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13
-
http://www.sciencedirect.com/science/article/pii/S0963996913002421
by Susan Brady | Mar 20, 2017 | Supplements
Vitamin D is critically important for the maintenance of bone health throughout a women’s life. And, ironically, vitamin D declines with aging, just when we need it the most! Vitamin D helps to support a strong frame by enhancing the absorption of calcium and phosphorus from the intestines to support in bone mineralization. However, vitamin D is not only important for bone development, but also for muscle function and postural stability. Several studies have shown beneficial effects of vitamin D on muscle strength, balance, and physical performance. Therefore, optimizing our vitamin D levels as we age may help to reduce our risk of falling and breaking a bone. There is also mounting evidence suggesting that vitamin D deficiency is linked to several chronic disease, including diabetes, multiple sclerosis, rheumatoid arthritis, infections, hypertension, congestive heart disease and some common cancers. Essentially every tissue and cell in your body has a vitamin D receptor, signifying that it is important to more than just the health of our bones! Luckily awareness of vitamin D deficiency is growing. As a result, the blood serum vitamin D test is the most ordered assay by doctors in the US!
Dr Holick, the leading authority on vitamin D, recommends 2000 to 3000 IUs of vitamin D a day from sensible sun exposure, dietary sources, and supplements. There are very few foods that can supple adequate vitamin D on a daily basis. Fatty fish such as salmon, tuna and mackerel, and cod liver oil are among the best sources. However, be aware that farm raised fish have significantly less vitamin D than wild caught fish. There are also small amounts of natural vitamin D found in beef liver, cheese, egg yolks and mushrooms. Supplements with vitamin D are the best solution if you have a lifestyle that does not lend itself to safe sun exposure. The current recommended dietary allowances set by the National Institute of Health for vitamin D supplementation in women over 50 are 600-800 IU/day. However, Dr. Holick recommends a daily vitamin D supplement of 1500-2000 IU/day with safe upper limits to 10,000 IU/day for adults.
Contact me TODAY to learn more about all the essential nutrients your need to build strong healthy bones for life!
703-738-4230
by Susan Brady | Mar 15, 2017 | Healthy aging
Hello Sunshine! I am enjoying hanging out in Florida this week celebrating a momentous birthday with my mother-in-law and soaking up the rays of the sun! We all know that sunshine is one of the best ways to boost your vitamin D levels and how essential this nutrient is for building strong bones. Throughout our history and evolution, we have always been dependent on the sun to make vitamin D. Unfortunately, recent research suggests that close to 50% of adults in the US may not be getting enough vitamin D, primarily because people are not getting enough sunshine. Most people don’t get enough sunlight because they spend daylight hours indoors, slather on sunscreen or shy away from the damaging effects of the sun.  Although there is strong reason to be concerned about skin cancer, Dr. Grant of the Vitamin D council, suggests that the negative publicity of sun exposure has become counterproductive. Melanoma incidence rates have actually climbed during the past several decades as average time spent outdoors has decreased, and a 2011 study published in Cancer Prevention Research suggests that optimal levels of vitamin D in the blood are needed for protection against sunburn and skin cancer. When people are told to limit time outdoors, the health benefits of the sun, even beyond vitamin D, are lost.
The amount of vitamin D your skin produces from the sun does depend on several factors such as time of day, where you live (not only geographically but also if you live in a city or a polluted environment), color of your skin, the amount of skin area you expose, and use of sunscreen. For example, a sunscreen as little as 8 SPF, reduces the sunlight’s ability to trigger the production of vitamin D3 by 95%! Figuring out how much time you need in the sun to make optimal vitamin D can be complicated. To simplify things, follow Dr. Michael Holick’s advice for figuring out how much sun exposure you need.  Determine the time it takes in the sun to make your skin a little pink, then expose as much of your body as you can for 25-50% of that time, 3 times a week in Spring and Summer. His research suggests that approximately 10-30 min of sun exposure between 11 am and 3 pm, 3 times a week to the arms, legs or back without sunscreen usually leads to sufficient vitamin D synthesis. Being in the sun long enough to get a light pinkness to your skin is equivalent to ingesting approximately 20,000 IU of vitamin D3. The good news is that you don’t need to tan or burn your skin in order to get all the vitamin D you need!
What about taking vitamin D supplements? As with all nutrients, it is always best to get your vitamins from a natural source. The vitamin D you make from the sun lasts 2-3 times longer in the body than if you take it in supplement form. It is also impossible to get a toxic overdose from the sun, while the same cannot be said for excessive vitamin D supplementation.  However, supplementation can be very important to maintain optimal levels during the winter months. According to Dr. Holick, you can’t make vitamin D in the winter months living anywhere north of Atlanta, Georgia. It’s also important to note that the best time to get vitamin D from the sun is midday. When the sun is low in the sky, you are exposing your skin to the harmful rays that increase your risk of skin cancer and skin damage without the benefit of vitamin production.
The best advice is to obtain vitamin D from sensible sun exposure when possible and from vitamin D3 supplements when not, with the goal of achieving blood serum levels of vitamin D of at least 50 ng/mL.
Sun, in moderation, is crucial for good health! Spring and summer are just around the corner so here are some guidelines for safe sun exposure so we can get out outside and appreciate the sun for all of its wonderful benefits.
Safe Sun Guidelines
- Expose unprotected skin to the sun between 11 am and 3 pm to absorb the vitamin D producing rays.
- Limit your initial exposure to the sun and increase your time in the sun slowly, allowing your body’s protective pigmentation to build up.
- NEVER BURN!
- In the peak summer months, most people should aim to get 5-15 minutes of unprotected sun on arms, legs, abdomen and back, then use sun protection or return to the shade.
- Always protect your face: The thin skin on your face doesn’t produce a lot of vitamin D and has a higher risk for sun damage.
- Always keep your eyes covered. Sun burn to the cornea can be very painful and cumulative sun exposure can lead to cataracts, cancer, and even blindness.
- Use safe non-toxic sunscreens. Some studies have indicated that many chemicals in sunscreen can actually generate harmful free radicals in the body. Check out this site to learn more about healthy sunscreens: http://www.ewg.org/sunscreen/best-sunscreens/best-beach-sport-sunscreens/
Are you doing all you can to build strong, healthy bones?Â
