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“C” how to Build Stronger Bones
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dreamstime_s_49671744Although the decline in estrogen that occurs during menopause is the most influential factor for the development of osteoporosis, there are several other mechanisms that contribute to bone loss as we age.  One prominent mechanism is through a process called oxidative stress.

What the heck is oxidative stress?  Oxidative stress, simply put, is the damage caused to a cell through oxidation; the interaction the between oxygen molecules and the substances they come in contact with, such as metal or living tissues.  When a freshly-cut apple turns brown, the fender of your car becomes rusty or a copper penny turns green you are witnessing oxidation.

Here are just some of the diseases that are caused by oxidative stress:
• Heart Disease
• Cancer
• Arthritis
• Lung Disease
• Fibromyalgia
• Diabetes
• Neurodegenerative Diseases like Parkinson’s and Alzheimer’s
• Autoimmune Diseases
• Eye Diseases like Macular Degeneration

Oxidative stress also contributes to bone loss in both women and men!

It is thought that oxidative stress activates osteoclast production, increasing bone breakdown, while suppressing the osteoblast cells that initiate bone formation.

Many of us are familiar with the term “antioxidants” as nutrients in food that have beneficial health effects. Antioxidant nutrients inhibit oxidation and protect our tissues from the damage caused by oxidative stress.  Vitamin C is one of our most powerful antioxidant nutrients.

Studies have shown that vitamin C can reduce oxidative stress, prevent bone loss and reduce fracture risk. It has been shown that not only is dietary intake of vitamin C positively associated with bone mineral density in postmenopausal women, but that an inadequate vitamin C intake could actually increase the risk of osteoporosis.  The Framingham Osteoporosis study also noted that women whose diets provided the most vitamin C had significantly fewer fractures than women whose diets provided the lowest amount of vitamin C.  Beyond its importance as an antioxidant, vitamin C is also important in collagen formation which helps to build a strong bone matrix and supports the development of osteoblasts, bone building cells.

Considering the importance antioxidant role vitamin C plays in keeping you healthy as well as all the ways it supports strong bones, we should all make sure we are getting enough vitamin C every day. Foods rich in vitamin C include vegetables like peppers, broccoli and Brussels Sprouts and fruits such as papaya, strawberries, pineapples and oranges.

Try this wonderful summer salmon salad which is rich in vitamin C and numerous other bone building nutrients!

 

Summer Citrus Salmon Salad

citrus salmon

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Salmon Marinade

2/3 cup freshly squeezed orange juice (squeeze a full cup to use in both the marinade and the dressing below)
2 tablespoons of RAW honey
3 small cloves garlic, minced
1 tablespoon of fresh thyme, minced
2 teaspoons finely grated orange peel
4 WILD caught salmon fillets, or a 16 oz wild salmon fillet

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Salad

8 ounces of organic mixed salad greens or spinach
½ red bell pepper, thinly sliced
½ yellow or orange bell pepper, thinly sliced
1 shallot, thinly sliced crosswise into rings

Citrus Vinaigrette

2 tablespoons extra virgin olive oil
1 tablespoon white wine vinegar
1/3 cup freshly squeezed orange juice
1 SMALL garlic clove, minced
Freshly ground sea salt and pepper to taste

Preparation:

Whisk or blend marinade ingredients together and place in baking dish.  Add salmon, flesh side down in the marinade and marinade for 1-4 hours.
When marinating is complete, pour off marinade and cook salmon (flesh side up) at 350 degrees for 20-25 minutes, depending on your desired level of “doneness.”
Prepare citrus vinaigrette by whisking or blending all ingredients.
Prepare salad by tossing ingredients.
Divide salad on plates, drizzle with vinaigrette.  When salmon is cooked to your liking, place salmon on top of salad and serve!

 

Contact Susan today to schedule a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

 

 

References:

1. Kim, Y. A., Kim, K. M., Lim, S., Choi, S. H., Moon, J. H., Kim, J. H., . . . Shin, C. S. (2015). Favorable effect of dietary vitamin C on bone mineral density in postmenopausal women (KNHANES IV, 2009): discrepancies regarding skeletal sites, age, and vitamin D status. Osteoporosis International,26(9), 2329-2337. doi:10.1007/s00198-015-3138-6

2. Sahni, S., Hannan, M. T., Gagnon, D., Blumberg, J., Cupples, L. A., Kiel, D. P., & Tucker, K. L. (2009). Protective effect of total and supplemental vitamin C intake on the risk of hip fracture—a 17-year follow-up from the Framingham Osteoporosis Study. Osteoporosis International,20(11), 1853-1861. doi:10.1007/s00198-009-0897-y

3. Pizzorno, L., & Wright, J. V. (2011). Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life–Naturally. Lanham: Axios Press.

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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