Get your Bone Health Essentials supplements with 20% off!

Get them here

Get your Bone Health Essentials supplements with 20% off!

Get them here

Book a call
New Year, New Ways to Build Healthy Bones
Back to all posts

dreamstime_xxl_103287940

 

Happy New Year!  Although many people start the New Year thinking about losing those extra pounds gained over the holiday season or getting back in “shape”, let’s not forget about them bones!  Those long skinny structures that lie deep down inside are essential for keep us erect and moving every day!  A strong and healthy body includes having bones that will bend, not break, and everything you do to take care of your bones will result in a healthier body as well.

What’s the best way to keep our bones strong and healthy?

For years we have been told that eating dairy products and supplementing with calcium and vitamin D is all that we need to maintain a strong skeleton. However, emerging research indicates that calcium and vitamin D supplementation is not effective in preventing fractures.

In December of this past year, the Journal of the American Medical Association published a review looking at the association between calcium and vitamin D supplementation and fracture risk in older adults. (1).  After reviewing the literature and analyzing 33 studies, the authors concluded that the use of calcium and vitamin D supplements did not help to lower the risk of hip fractures.  In fact, their findings do not support the routine use of calcium and vitamin D supplements in the general population.

This study, along with previous studies suggesting calcium supplementation may increase the risk of cardiovascular disease, leaves many of us bewildered as to what we CAN do to maintain bone strength and prevent fractures as we age.

Why do our bones weaken with age?

The most common reason that we lose bone mass as we age is the decline in estrogen levels that occurs when we go through menopause.  Estrogen prevents bone loss and reduces the risk of fractures by helping to maintain osteoblasts, the cells that lay down new bone.  Without estrogen, these osteoblasts die off more quickly than normal leading to a decline in bone formation.  Luckily, there are ways to maintain osteoblast function as we age.

Ways to Enhance Osteoblast Function as We Age

Eat a plant based diet rich in fruits and vegetables 
The positive correlation between the consumption of fruits and vegetables and bone mass may result from several factors.  Plant foods tend to be more alkaline which can help to maintain the delicate acid-alkaline balance in the body and promote healthy osteoblast function. (2) Consumption of fruits and vegetables also provide a host of polyphenols. Polyphenols are the compounds in plants that have antioxidant and anticancer properties and have also been shown to support osteoblast function.(3)

Exercise your way to stronger bones
As you know, exercise is one of the most effective ways to prevent osteoporosis.  Wolff’s law states that bone will adapt to new or unusual mechanical stress by altering the bone structure. Exercise increases the physical stress on the bone. Bone tissue will adjust by increasing osteoblast formation in the areas affected by mechanical stress. (4)

Enhance your serotonin levels
Studies show that serotonin regulates osteoblast function and plays a significant role in bone formation. (5) Serotonin levels cam be increased naturally by getting plenty of sleep, reducing stress, and getting sunshine.

 

This year let’s rethink the ways we can better nurture our bones. My resolution is to continue providing up to date and accurate ways you can keep your bones and body strong and healthy.

Be on the lookout for more newsletters in the coming year and for personalized care, call to set up a consultation.

 

 

 

 

 

References:
1. Zhao, J., Zeng, X., Wang, J., & Liu, L. (2017). Association Between Calcium or Vitamin D Supplementation and Fracture Incidence in Community-Dwelling Older Adults. Jama,318(24), 2466. doi:10.1001/jama.2017.19344
2. Arnett, T. R. (2008, February 01). Extracellular pH Regulates Bone Cell Function1–3. Retrieved January 08, 2018, from http://jn.nutrition.org/content/138/2/415S.full
3. When nutrition interacts with osteoblast function … (n.d.). Retrieved January 8, 2018, from https://www.bing.com/cr?IG=D86CF42C15094A29836B010F2090E8F9&CID=36C0093821AB66462EB2024A20046721&rd=1&h=QTO1TPVPok5IlwumuXKdehEKsQwwekZuXHzHswwStQE&v=1&r=https%3a%2f%2fwww.cambridge.org%2fcore%2fjournals%2fnutrition-research-reviews%2farticle%2fwhen-nutrition-interacts-with-osteoblast-function-molecular-mechanisms-of-polyphenols%2fE5CDA36BA6A322C5F82B18518062B9AD&p=DevEx,5035.1
4. The roles of exercise in bone remodeling and in prevention and treatment of osteoporosis. (2015, November 30). Retrieved January 08, 2018, from https://www.sciencedirect.com/science/article/pii/S007961071500228X
5. Serotonin regulates osteoblast proliferation and function … (n.d.). Retrieved January 8, 2018, from http://www.bing.com/cr?IG=38D06CE787BF47E0B16F411B3CDBB4C8&CID=086EE1C9D11966DD2144EABBD0B66713&rd=1&h=nORVcJm-jBkCIL2oG3FCqGaNCd0ZhROr0XvwUvPWjTA&v=1&r=http%3a%2f%2fwww.scielo.br%2fpdf%2fbjmbr%2fv47n9%2f1414-431X-bjmbr-1414-431X20143565.pdf&p=DevEx,5066.1

™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!

 

 

 

 

 

20% off

Bone Health Essentials

Smart supplementation is an integral part of my Bones Method™

Discover my Bone Health Essentials, key supplements I have carefully curated to support optimal bone health and wellness.

Open a Fullscript account and save 20% off all orders. 

ORDER HERE

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

Free webinar

Is your gut holding your bones hostage?

Join this webinar to discover how your digestive system and gut microbiome can impact your bone health. Learn how enhancing the health of your "Gut System" can lead to improvements in your bone health.