Susan Brady - Nurtured Bones

The Best Core Exercise for Osteoporosis: Why You Should Be Doing the Pallof Press

by Susan Brady | Feb 10, 2025 | Exercise

If you’re managing osteoporosis, strengthening your core muscles is one of the best things you can do to protect your spine, improve stability, and reduce the risk of fractures.

Why Core Strength Is Essential for Women With Osteoporosis

A strong core helps maintain good posture, prevents forward spinal collapse, and enhances balance, all of which are crucial for fall prevention.

Now, I don’t just teach this—I live it. I have osteoporosis, and I’ve also had two spinal fusions, so keeping my core strong is an absolute priority for me.

And the one exercise I turn to time and time again to keep my core engaged and my spine supported?

The Pallof Press.

What Is the Pallof Press?

The Pallof Press is a resistance-based core exercise that strengthens your deep stabilizing muscles, including the:

Transverse abdominis (deep core stabilizer)
Obliques (side core muscles)
Multifidus (key spinal support muscle)

Unlike traditional core exercises that involve bending or twisting, the Pallof Press focuses on stability—helping you build a strong, supportive core without putting excess strain on your spine.

Why Is the Pallof Press Important for Osteoporosis?

The Pallof Press is one of the best core exercises for women with osteoporosis because it:

Strengthens the Deep Core Muscles: These muscles stabilize the spine, helping to reduce the risk of vertebral fractures.
Supports Spinal Alignment: A strong core prevents slouched posture, which increases spinal fracture risk and affects balance.
Improves Balance and Reduces Fall Risk: Better core stability leads to better balance, helping prevent falls—a major concern for those with osteoporosis.
Mimics Real-Life Movements: This exercise strengthens your core in ways that translate to daily activities, such as:

Carrying groceries
Lifting a laundry basket
Holding children or grandchildren
Pushing a shopping cart
Opening a heavy door

By incorporating the Pallof Press into your routine, you’re training your body for everyday movements, making them safer and reducing strain on your spine and joints.

How to Do the Pallof Press Correctly

Here’s a step-by-step guide to performing the Pallof Press safely and effectively.

Set Up:

1️. Attach a resistance band to a sturdy object—such as a handrail, doorknob, or squat rack.
2️. Stand sideways to the anchor point, far enough to create tension in the band.
3️. Hold the band with both hands and bring it to the center of your chest

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Check Your Form:

Stand tall with shoulders back and down.
Keep your spine neutral—no arching or rounding.
Maintain a slight bend in your knees for stability.
Engage your core to keep your torso from twisting.

Perform the Exercise:

1️. Press the band straight out in front of you, extending your arms fully.
2️. Resist the pull of the band—your body should remain stable and square.
3️. Hold for 1-2 seconds, then slowly bring your hands back to your chest.
4️. Repeat 8-12 reps, then switch sides.

Progressions to Challenge Yourself:

Increase the resistance with a stronger band.
Try a half-kneeling position for more core activation.
Perform the exercise on one leg to challenge balance and stability.

The Epidemic of Magnesium Deficiency: Why It’s Wrecking Your Health

by Susan Brady | Feb 3, 2025 | Healthy aging, Supplements

Magnesium is one of the most crucial minerals for human health, yet research suggests that nearly half of all Americans are deficient. Despite its role in over 300 enzymatic reactions, magnesium deficiency remains widespread, undiagnosed, and often ignored, contributing to serious health issues.

Modern diets, filled with processed foods, refined grains, sugar, and unhealthy fats, have stripped away much of the natural magnesium content from our meals. Combine this with soil depletion, chronic stress, and medications that deplete magnesium, and it’s no wonder magnesium deficiency is now an epidemic.

Let’s dive into the far-reaching effects of magnesium deficiency, how to test for it properly, and the best ways to restore optimal levels.

Magnesium and Cardiovascular Health: A Critical Connection

Few people realize that low magnesium levels are a stronger predictor of heart disease than cholesterol or saturated fat intake. Research has found that magnesium deficiency contributes to:

Atherosclerosis (hardening of the arteries)
High blood pressure
Arterial plaque buildup
Soft tissue calcification

For patients with heart failure, magnesium deficiency can lead to life-threatening arrhythmias by disrupting potassium levels, which are essential for maintaining heart rhythm. Studies show that patients with normal magnesium levels have significantly higher survival rates than those deficient.

Magnesium’s Role in Bone Health

When it comes to bone health, calcium and vitamin D often steal the spotlight—but magnesium is just as important. Magnesium plays a key role by:

Regulating bone remodeling between osteoclasts (bone-breakdown cells) and osteoblasts (bone-building cells)
Influencing parathyroid hormone (PTH) and vitamin D metabolism, which are essential for calcium absorption
Reducing bone stiffness, making bones better able to absorb impact

Studies show that low magnesium intake is linked to osteoporosis, making bones weaker and more prone to fractures. Without enough magnesium, bones develop larger, more brittle crystal structures that cannot effectively bear weight.

The Link Between Magnesium Deficiency and Metabolic Disorders

Magnesium is essential for blood sugar regulation, and its deficiency is strongly linked to metabolic diseases, including:

Type 2 diabetes – Magnesium improves insulin sensitivity, helping prevent diabetes.
Metabolic syndrome – A cluster of conditions, including high blood pressure, obesity, and high blood sugar, that raises the risk of heart disease.
Impaired glucose metabolism – Magnesium helps regulate blood sugar by aiding in insulin secretion and function.

Increasing your magnesium intake may be key for better metabolic health if you struggle with blood sugar imbalances or insulin resistance.

Neurological and Muscular Symptoms of Magnesium Deficiency

Magnesium is essential for muscle and nerve function, and a deficiency can cause:

Muscle cramps and spasms
Muscle weakness and numbness
Fatigue
Abnormal eye movements (nystagmus)
In severe cases, convulsions and seizures

Chronic low magnesium levels also contribute to mood disorders like anxiety and depression, as magnesium helps regulate neurotransmitters that control mood and stress responses.

Magnesium Supports Brain Health

Magnesium plays a crucial role in brain health, influencing everything from memory and learning to stress regulation and mood stability.

Enhances Memory and Cognitive Function – boosting brain magnesium levels may help with learning, memory retention, and even reversing age-related memory loss.

Reduces Stress and Anxiety – Magnesium deficiency is strongly associated with higher anxiety levels, and supplementation has been shown to reduce symptoms of anxiety and promote relaxation.
Supports Mood and Mental Health – Magnesium plays a vital role in neurotransmitter function, helping regulate serotonin and dopamine, which are crucial for mood balance.
May Help Prevent Neurodegenerative Diseases – Research suggests that magnesium deficiency may contribute to Alzheimer’s disease and other neurodegenerative disorders by promoting brain inflammation, oxidative stress, and amyloid plaque buildup.

Why Magnesium Deficiency is Hard to Diagnose

Unlike other minerals, magnesium is primarily stored in bones and muscles, not in the bloodstream. This makes standard serum magnesium tests unreliable, often missing chronic deficiencies.

The Importance of RBC Magnesium Testing

A more accurate way to assess magnesium levels is through a Red Blood Cell (RBC) Magnesium test. Unlike a serum magnesium test, which only measures magnesium in circulation, the RBC test evaluates magnesium inside red blood cells, giving a better reflection of total body magnesium levels.

Why RBC Magnesium Testing is Superior:

It measures intracellular magnesium, better reflecting long-term magnesium status.
It can detect chronic deficiencies that standard tests miss.
It’s useful for people with symptoms like cramps, fatigue, or arrhythmias, even if a serum test appears “normal.”

How to Get an RBC Magnesium Test:

Many doctors don’t routinely order RBC magnesium tests, so you may need to request it specifically.
Functional medicine practitioners and integrative health professionals are more likely to offer it.
Direct-to-consumer lab services also allow individuals to check their levels independently.

What’s an Optimal RBC Magnesium Level?

Many labs set the reference range at 4.2–6.8 mg/dL, but optimal levels should be above 5.0 mg/dL.

How to Restore Your Magnesium Levels

Since our diets are often lacking in magnesium, supplementation and dietary changes are key to reversing a deficiency.

Best Dietary Sources of Magnesium

Leafy greens (spinach, Swiss chard, kale)
Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)
Legumes (black beans, chickpeas, lentils)
Whole grains (quinoa, brown rice, oats)
Avocados and bananas
Dark chocolate (70% cocoa or higher!)

Choosing the Right Magnesium Supplement

There are several types of magnesium, each with specific benefits:

Magnesium Citrate – Highly bioavailable, effective for constipation relief as it increases water in the intestines.
Magnesium Glycinate – Excellent for sleep support and stress relief. It has high bioavailability and is gentle on the stomach.
Magnesium L-Threonate – May improve cognitive function and is recommended for age-related memory issues and Alzheimer’s.
Magnesium Malate – Supports energy production and may help with muscle pain and fatigue.
Magnesium Oxide – Has low bioavailability but works as a laxative for constipation.

Choosing the right form of magnesium depends on your individual needs. If you’re addressing muscle cramps, anxiety, or sleep issues, magnesium glycinate may be best. If you’re looking to boost cognitive function, magnesium L-threonate is a great choice.

Conclusion: The Epidemic of Magnesium Deficiency Needs More Attention

With its critical role in cardiovascular health, bone strength, metabolism, and mental well-being, magnesium deficiency is one of the most overlooked health crises today. Some researchers even suggest that chronic magnesium deficiency should be considered a public health epidemic.

If you experience symptoms of magnesium deficiency, consider testing your RBC magnesium levels and increasing your intake through diet and supplementation. Addressing this deficiency could be one of the simplest yet most powerful ways to improve your health and prevent serious illness.

The Hidden Dangers of Ultra-Processed Foods: How They Harm Your Bones and Body

by Susan Brady | Jan 29, 2025 | Nutrition

Ultra-processed foods have become a staple in modern diets, offering convenience, affordability, and irresistible flavors. But behind their appealing packaging and addictive taste lies a significant threat to your health—particularly your bones.

A 2024 meta-analysis published in The BMJ examined 32 studies and found strong links between UPF consumption and increased risks of obesity, type 2 diabetes, cardiovascular disease, certain cancers, and even all-cause mortality. Furthermore, a 2024 study in Nutrition and Metabolism revealed that a high intake of UPFs is associated with decreased bone mineral density (BMD) and an increased risk of osteoporosis.

What Are Ultra-Processed Foods?

Ultra-processed foods undergo multiple stages of industrial processing and contain additives like preservatives, artificial flavors, colors, and sweeteners. They are typically low in essential nutrients and packed with unhealthy fats, refined sugars, and sodium.

Common examples of ultra-processed foods include:

Sugary cereals and granola bars
Sweetened and flavored yogurts
Packaged snacks (chips, crackers)
Sodas and sugary drinks
Processed meats (hot dogs, sausages, deli meats)
Pre-prepared pizzas, pasta, chicken nuggets, and fish sticks
Instant soups and frozen ready-to-eat meals
Store-bought pastries, cookies, cakes, packaged breads, and buns
Margarines and processed spreads

These foods are designed to be hyper-palatable, making them easy to overconsume—leading to long-term health risks, including serious damage to your bones.

How Ultra-Processed Foods Harm Your Bones and Body

Regular consumption of ultra-processed foods can have serious negative effects on your bones and overall health. Here’s how:

Nutrient Deficiencies

UPFs are stripped of essential nutrients like fiber, vitamins, and key bone minerals such as magnesium, phosphorus, potassium, and zinc—critical for maintaining bone density and strength.

Increased Inflammation

Loaded with refined sugars and unhealthy fats, UPFs promote chronic inflammation, which disrupts bone remodeling, accelerates bone loss, and impairs bone formation—putting you at higher risk for osteoporosis.

Acidic Burden on the Body

Many ultra-processed foods contribute to an acidic environment in the body. To neutralize this acidity, your body pulls calcium from bones, gradually weakening them over time.

Gut Health Disruption

A healthy gut microbiome is essential for optimal nutrient absorption, including calcium and magnesium. The artificial additives, preservatives, and emulsifiers in ultra-processed foods can damage gut bacteria, impairing digestion and nutrient uptake—ultimately compromising bone health.

Blood Sugar Spikes and Hormonal Imbalance

Refined carbohydrates and sugars in ultra-processed foods cause rapid spikes in blood sugar, leading to insulin resistance over time. This hormonal imbalance can interfere with bone formation and contribute to conditions like osteoporosis and metabolic disorders.

Energy Drain That Zaps Your Motivation

Despite being calorie-dense, UPFs lack essential nutrients, leading to fatigue and decreased motivation to engage in physical activity—a key factor for maintaining bone strength.

How to Reduce Ultra-Processed Foods and Promote Bone Health

Reducing UPFs may seem overwhelming, but with small, consistent changes, you can transition to a healthier, whole-food diet. Here’s how:

1. Read Ingredient Labels Carefully

Avoid foods with long ingredient lists packed with artificial additives, preservatives, and chemicals. A good rule of thumb: If you can’t pronounce it, don’t eat it.

2. Cook More Meals at Home

Home-cooked meals allow you to control ingredients and avoid processed additives. Focus on fresh vegetables, lean proteins, and healthy fats.

3. Stock Up on Whole, Nutrient-Dense Foods

Fill your kitchen with:

Fresh fruits and vegetables
Whole grains (quinoa, brown rice, oats)
Nuts and seeds
Lean proteins (chicken, fish, eggs)
Healthy fats (avocados, olive oil)
Spices and herbs to add flavor without artificial ingredients

4. Swap Processed Snacks for Healthier Alternatives

Instead of chips or cookies, try:

Nuts and seeds
Fresh fruit with nut butter
Homemade energy bars with oats, dates, and nuts

5. Plan and Prep Your Meals

Having healthy meals and snacks ready helps reduce the temptation to grab processed foods when you’re busy.

6. Practice Mindful Eating

Before reaching for a snack, pause and assess your hunger. Are you eating out of hunger or emotion? Mindful eating helps you avoid unnecessary snacking on processed foods.

7. Make Gradual Changes

Cutting out all ultra-processed foods at once can be overwhelming. Start by eliminating one or two items at a time and replacing them with healthier options.

Final Thoughts

Ultra-processed foods may be convenient, but their long-term effects on your bones and overall health can be devastating. By making mindful choices and focusing on whole, nutrient-rich foods, you can support your bones, reduce inflammation, and improve your overall well-being.

The Silent Thief: How Osteoporosis Can Sneak Up on You

by Susan Brady | Jan 21, 2025 | Healthy aging

The Silent Thief: How Osteoporosis Can Sneak Up on You

Osteoporosis is often called “the silent thief” because it gradually weakens your bones without any warning signs. Many people don’t realize they have it until they experience a fracture—by then, significant bone loss may have already occurred.

Bone Loss Happens Silently

Osteoporosis doesn’t cause pain or discomfort until a fracture occurs. Your bones may be weakening for years without you knowing it. Often, a minor fall or even routine activities can result in a break, revealing the underlying issue.

Are You at Risk?

While women over 50 and men over 70 face the highest risk, osteoporosis can affect people of all ages. Common risk factors include:

Family history of osteoporosis
Sedentary lifestyle with little weight-bearing exercise
Poor nutrition lacking essential bone-supporting nutrients
Poor gut health
Smoking and excessive alcohol consumption
Autoimmune conditions
Low body weight
Hormonal imbalances, such as low estrogen in women

Bone Density Testing: Don’t Wait Until It’s Too Late

Bone density scans, like DEXA or REMS Echolight, are the best way to assess your bone health. Unfortunately, current guidelines recommend screening for women at 65 and older, even though the most significant bone loss occurs within the first 5-7 years after menopause. Waiting until 65 can increase your risk and reduce the opportunity to slow bone loss.

Early screening is key to protecting your bones before fractures happen.

I highly recommend Echolight technology, which provides insights into both bone density and quality, offering a more complete picture of bone health. Plus, since it doesn’t use X-rays, you can safely get tested earlier.

Building Your Bone Bank: Why It Matters for Life

Many people think bone health is only important later in life, but it starts in childhood and adolescence. During these years, your body builds peak bone mass—the highest bone density you’ll ever achieve.

Think of your bones like a savings account:

If you reach 100% of your peak bone mass in your 20s, your bones will remain strong for decades.
If you only reach 80%, the natural bone loss during menopause could leave your bones dangerously weak.

Investing in bone health early helps your body withstand aging-related bone loss.

The Impact of Lifestyle Choices

Young adults with poor diets and sedentary lifestyles may fail to build strong bones, increasing their risk of early fractures. However, young female athletes face a unique challenge. While high-impact sports strengthen bones, excessive training without proper nutrition and recovery can weaken them, leading to stress fractures and osteoporosis.

If you have a daughter, granddaughter, or young woman in your life, share this information with them! The choices they make today will impact their bone health for years to come.

It’s Never Too Late to Take Action

Even if you didn’t reach peak bone mass in your youth, you can still support your bones now by:

Eating a nutrient-rich diet with adequate calcium and minerals
Optimizing digestion and gut health
Engaging in daily weight-bearing and resistance exercises
Managing stress effectively

No matter your age, you can take steps to strengthen your bones and reduce your risk of fractures.

Want to Learn More?

Join me for my upcoming webinar, “Debunking the 7 Common Myths About Osteoporosis,” where I’ll share practical strategies to help you build and maintain strong bones.

5 Essential Nutrients for Strong Bones (And Why Calcium Isn’t Enough)

by Susan Brady | Jan 13, 2025 | Nutrition

When it comes to bone health, calcium is often the star of the show. But while calcium is critical, it’s only one piece of the puzzle. Your bones need a range of nutrients to stay strong and healthy.

Let’s explore five essential nutrients for bone health…a few key ways they support bone health—and why a holistic approach is key to preventing fractures and maintaining bone strength.

Calcium: The Building Block of Bones

Calcium is the most abundant mineral in the body, with 99% of it stored in your bones and teeth. It forms a crystalline structure called hydroxyapatite, which gives bones their hardness and strength.

Beyond structure, calcium plays several vital roles:

Bone Remodeling: Bones constantly renew themselves through a process where old bone is broken down and replaced by new bone. Calcium is essential for this.
Calcium Bank: Bones act as a reservoir, releasing calcium into the bloodstream when levels are low to support critical functions like muscle contractions and nerve signaling.

Calcium is undeniably important, but it needs partners to do its job effectively—this is where the other nutrients come in.

Vitamin D: Calcium’s Partner in Crime

Vitamin D is essential for absorbing calcium from your food and directing it to your bones. Without it, even a calcium-rich diet won’t support strong bones.

Bone Mineralization: Ensures proper hardening of bone tissue.
Fracture Prevention: Studies show that combining vitamin D (800–1,000 IU/day) with calcium can reduce the risk of fractures by 16%.
Muscle Support: Helps maintain balance and reduce fall risk, especially in older adults.

But more isn’t always better. High-dose vitamin D supplements (4,000–10,000 IU/day) have been linked to decreased bone density and increased fracture risk. The key is finding the right balance, tailored to your needs.

Magnesium: The Unsung Hero

Magnesium is vital for strong bones, yet it often flies under the radar. Around 50–60% of the body’s magnesium is stored in bones, where it supports:

Calcium Regulation: Helps direct calcium into bones by activating calcitonin, a hormone that reduces calcium loss.
Vitamin D Activation: Essential for synthesizing and activating vitamin D, which aids calcium absorption.
Bone Mineral Density (BMD): Higher magnesium intake is linked to stronger bones in both men and women.

Magnesium also plays a role in reducing inflammation, which can otherwise interfere with bone remodeling.

Vitamin K2: The Director of Calcium

Vitamin K2 ensures calcium ends up where it belongs—inside your bones, not your arteries or soft tissues.

Activates Osteocalcin: A protein that binds calcium to bones, improving strength and mineralization.
Regulates Bone Remodeling: Supports the balance between bone-building (osteoblasts) and bone-resorption (osteoclasts).
Reduces Fracture Risk: Studies link low vitamin K2 intake to higher fracture rates.

Vitamin K2 also works synergistically with calcium and vitamin D, making it a critical component of any bone health strategy.

Boron: The Little-Known Nutrient with Big Benefits

Boron may not get much attention, but it plays a surprisingly important role in bone health:

Enhances Calcium Retention: Reduces calcium loss, helping maintain bone density.
Boosts Vitamin D Levels: Improves how your body absorbs and utilizes vitamin D.
Supports Magnesium Balance: Helps retain magnesium, which is essential for strong bones.
Hormonal Effects: Increases levels of bone-protective hormones like estradiol and testosterone.

Boron’s ability to influence multiple nutrients and processes makes it a powerful ally for your bones.

The Bottom Line: A Holistic Approach to Bone Health

While calcium is a cornerstone of bone health, it’s only part of the story. Your bones need the support of vitamin D, magnesium, vitamin K2, and boron to stay strong and resilient. Together, these nutrients work synergistically to promote bone density, prevent fractures, and support overall skeletal health.

Curious to learn more about what your bones need—and the common myths that may be holding you back? Join my upcoming webinar, “7 Myths About Osteoporosis,” where I’ll dive deeper into the misconceptions surrounding bone health and share actionable tips to protect your bones at any age.

Click here to register for the webinar!

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