Bone Building Nutrient of the Month: Vitamin D

Written by Susan Brady

dreamstime_s_22083215Vitamin 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.

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Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Susan modeling Weighted Vest

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear.  It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

At checkout, enter the discount code "Brady" and you will receive $10 off the vest of your choice along with FREE shipping.

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