Do you ever get that gut feeling? In this case not intuition, but the feeling of bloating, indigestion, reflux, stomach cramps, gas or have a history of constipation or diarrhea? Not only do these symptoms make you feel miserable, but they’re also signs of poor digestion. So, you’re asking, what does digestion have to do with bone health? EVERYTHING! The food you eat nourishes every cell in your body, including your bone cells. If you can’t properly digest your food due to poor digestive function, you cannot absorb and utilize the nutrients needed to build strong bones.
Although there it is the belief that stomach acid is bad and leads to acid reflux and other digestive issues, the truth is that we need stomach acid to break down food so that it can be properly absorbed. The acid produced in your stomach, hydrochloric acid (HLC) is particularly important for breaking down protein but also aids in the absorption and assimilation of many vitamins and minerals utilized by the bones. Studies show stomach acid secretion decreases with age, and, by menopause, 40 percent of women may be severely deficient in HCL. Further evidence suggests that there is a possible increased risk of fractures of the hip, wrist, and spine if you take certain acid blocking medications for heartburn, acid reflux, or ulcers.
Certain diseases that affect the gut, like celiac disease, are all associated with higher prevalence of osteoporosis. Celiac disease is an autoimmune disease where the immune system reacts to the protein gluten (found in wheat, rye, and barley) and causes inflammation and damage to the intestinal tract, leading to malabsorption of nutrients.  Dr. Vikki Petersen, Certified Clinical Nutritionist, author of the book “The Gluten Effect” suggests that even a gluten intolerance could trigger inflammation that could lead to bone loss.
Healthy digestion and absorption of nutrients is the key to a healthy body and healthy bones!
Ways to Enhance Your Digestion
If you suspect you have an intolerance to a particular food, try an elimination diet. Remove foods you suspect may be causing digestive distress (the 4 biggies are gluten, dairy, soy, eggs) for at least 2 weeks. Then add the foods back into your diet, one at a time, for 3 days, to see if the food provokes your digestive ailments. Eliminate any symptomatic food from your diet for 3 months and test again. Depending on your reaction, you may need to eliminate the food for an extended amount of time.
If your main symptoms are bloating, fullness, flatulence and indigestion, try enhancing your digestion by taking a digestive enzyme with meals. You can also try diluting 1-3 tsp of apple cider vinegar in 4 ounce of water and drink 20 minutes prior to a meal. Apple cider vinegar helps to improve digestion by increasing stomach acid.
Make sure you don’t rush eating and chew your food properly! Eating mindfully and chewing your food (each bite 30 times!) can enhance digestion by encouraging blood flow to the digestive organs.
GOT MILK? We have all seen this advertising campaign encouraging Americans to consume milk to help the body grow big and strong. A diet rich in milk products is also promoted for reducing the risk of osteoporosis and related fractures. But is milk truly the cream of the crop when it comes to building strong and healthy bones? There is growing concern that milk can actually have detrimental effects on our health, including contributing to bone loss, increasing the risk of fractures and even mortality. A study published in the British Medical Journal using data from 2 large, long-term Swedish studies of adult men and women concluded the following:
Women who consumed 3 or more glasses of milk a day had a higher risk of fracture and a higher risk of death
Men who drank 3 or more glasses of milk a day had a slightly higher risk of death (mostly associated with cardiovascular death) and no reduced risk of fracture as milk consumption increased
In both men and women, the amount of milk consumed was also associated with higher levels of oxidative stress, which has been associated with aging, cancer and cardiovascular disease
The association between fractures and mortality and diary consumption was not seen in derivatives of milk such as cheese, yogurt, sour milk and other fermented products
The authors of the studies suggest that D-galactose, a sugar found in milk, may be culprit. In animal studies, D-galactose has been shown to accelerate biological signs of aging. Though these findings are alarming, there is a mixed bag of results when it comes to the effects of dairy on bone health, with previous studies showing dairy to be beneficial in improving bone density. The result,  more confusion for women desperately trying to reverse and prevent osteoporosis! But the truth is that you don’t need dairy to optimize bone health. Some of the largest animals on earth, horses and elephants, are herbivores and get the nutrients to maintain their bone structure from plants. Throughout human evolution, humans didn’t consume dairy, and although all mammalian infants drink their mothers’ milk, humans are the only mammals that drink milk as adults.  To top it off, according to the National Digestive Disease Information Clearinghouse, 30-50 million Americans are lactose intolerant and milk allergy is the most commonly diagnosed food allergy in children. Let’s explore other ways to get calcium in our diets to build our bones!
Super food kale is without a doubt one of the healthiest vegetables around and one of the best foods for supporting bone health. Kale is great source of many of the essential bone minerals such as calcium, magnesium, manganese, potassium and copper, as well as the important vitamins A, C and K. Kale is an alkaline food and also has a small amount of protein, contributing to your daily protein needs while allowing you to minimize the intake of the more acid animal proteins.
To get the bone building benefits of kale, simply add to kale to your favorite smoothie, soup, stew, or side dish, or you can try  the following recipe..
Kale Salad
Salad Ingredients:
• 2 bunches of Kale
• 1 Red Pepper
• 1 small Onion
Dressing Ingredients:
• ½ cup Pine Nuts
• 2 cloves Garlic
• 1 tsp Sea Salt
• ½ cup fresh Basil
• 2 Tbsp fresh Oregano
• 2 Tbsp fresh Thyme
• ½ cup fresh Lemon juice
• ½ cup Olive oil
Wash and dry kale. Remove the center stalk from the leaves and shred in a food processor. Remove the kale to a large mixing bowl. Chop remaining salad ingredients and mix with kale. Place dressing ingredients into a food processor and process well. Toss dressing with the salad, only a little bit at a time to distribute evenly.
Kale is an unexceptionally nutrient rich food that will not only support your bones but benefit your body as a whole. Adding kale to your weekly diet will provide numerous health benefits through its anti-inflammatory properties, cancer prevention benefits, cardiovascular support, detoxification and digestive benefits. Start adding kale to your diet this year to nourish your bones and your body
The influence exercise has on bone mineral density and overall bone strength is both well documented, and undeniable. Anytime you put stress on your bones, you are increasing the bones’ density. One of the most effective exercises that contribute to bone strength and density are weight bearing exercises through the production of force through the bones.
Bones will respond to weight training in much the same way muscles do; by increasing in mass and strength. That being said, for the chosen exercise to be most effective, strength or resistance training my very well be the best choice; even in short bursts. One study conducted on premenopausal women showed those who did 20 jumps per day showed a significant increase in the density of bone in the hip area. In yet another study, older men who hopped on one foot for two minutes per day showed a substantial increase in bone health.
Jumping! Hopping! Sounds pretty crazy! Right? Most older people would probably think while this would probably be fun for the young, it would most likely be less so for older adults with aging joints. However, a safe and progressive jumping program may very well be exactly what the doctor ordered. Allow Nurtured Bones to devise and help you implement a jumping program specifically designed to promote your bone health.
**PLEASE NOTE** Whenever starting a new exercise program, extreme caution should be exercised first and foremost, 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.
Learn more about your exercising for stronger bones and better bone health by contacting Susan today at 703 738 4230. Or, schedule your FREE CONSULTATION with Susan today to learn more about her BONES program, and if it’s right for you!
Most people associate inflammation with an injury or cut. Inflammation refers to a location on the body that has become reddened, swollen, painful, and hot. It is the body’s natural attempt at protecting itself from further injury or infection by deleterious stimuli. This reaction is our immune system going to battle. It activates proteins called cytokines that bring in hormones, white blood cells, and nutrients, clearing out infection and initiating healing of the damaged tissues.
When you suffer a direct injury or infection that lasts a few days or so, it is known as acute inflammation. It is short-term, but it is important to rest the injured area and avoid stimulation to allow your body to heal. Examples of these injuries or infections include a sore throat from a cold, sprained wrist or ankle, and cuts.
If the body develops inflammation that occurs from the body triggering a low-grade inflammatory response for a threat when it is not needed, then it can develop into chronic inflammation. In this instance, white blood cells often damage healthy tissue throughout the entire body, leading to many diseases. Whereas acute inflammation is temporary, resulting from an injury or infection; chronic inflammation is long-term, occurring as a result of habit or environmental factors.
A number of factors like gastrointestinal distress, hormonal imbalance, extreme levels of chronic stress, toxicity, and aging can cause chronic inflammation. Even by choosing to lead a damaging lifestyle that includes habits such as smoking, excessive alcohol consumption, and poor dietary habits can determine your risk for chronic inflammation.
Diseases Caused by Chronic Inflammation
Chronic inflammation is notorious for causing arthritis, Alzheimer’s and diabetes. Growing evidence suggests it affects the bone remodeling process, in which old bones are replaced with new ones. Increased osteoclast activity results in greater bone resorption and less bone formation. Over time, excessive bone loss results in weakened and brittle bones, which are signs of osteoporosis. Luckily, there are steps to take to limit the detrimental effects this process has on your bones.
Is chronic inflammation causing your bones to slowly simmer?
Often, chronic inflammation has no symptoms. Pay attention to the following clues that you might be simmering on the inside:
Generalized muscle aches and stiffness
Ongoing joint pain and stiffness
Fatigue/loss of energy
Skin problems
Worsening allergies or asthma
Unexplained digestive distress such as pain, bloating, irritable bowel syndrome
Depression, anxiety, brain fog
IF you are worried that you may be suffering from chronic inflammation, the following blood tests check the levels of inflammation in your body:
High Sensitivity C-Reactive Protein (HS-CRP)
SED rate
Homocysteine
HDL
Blood glucose
What can you do to extinguish the fire?
Reduce stress
Focus on eating an anti-inflammatory diet
Exercise
Rule out food allergies
Anti-inflammatory supplements:
Omega 3 fatty acids: 1-tablespoon flaxseed oil or 3,000 to 5,000 mg of fish oil each day
Turmeric: 500 mg twice daily. Curcumin is the bioactive ingredient of turmeric. Best taken with foods containing fats to enhance absorption. Products containing bioperine and black pepper extract increase the bioavailability of curcumin
Consumerlabs rate Life Extension Super Bio-Curcumin brand and Doctor’s Best Curcumin C3 Complex as two excellent choices for turmeric supplementation
Bromelain: 300 to 500 mg 2 to 3 times daily. Take enteric-coated bromelain supplements to ensure anti-inflammatory effects.
Zyflamend by New Chapter: Blend of 10 different anti-inflammatory herbs
Let the professionals at NuturedBones aid you in your quest to squelch inflammation. Our experts can help you manage your bone loss through effective and natural methods.
Most people associate inflammation with an injury or cut. Inflammation refers to a location on the body that has become reddened, swollen, painful, and hot. It is the body’s natural attempt at protecting itself from further injury or infection by deleterious stimuli. This reaction is our immune system going to battle. It activates proteins called cytokines that bring in hormones, white blood cells, and nutrients, clearing out infection and initiating healing of the damaged tissues.
IF you are worried that you may be suffering from chronic inflammation, the following blood tests check the levels of inflammation in your body: