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Do You Get that Gut Feeling?
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dreamstime_s_50463397Do 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.

 

Healthy bones require a healthy gut!  Contact me TODAY to find out how I can help you resolve your digestive issues so you can build strong bones for life!

™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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