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The Curious Link Between Osteoporosis and Heart Disease
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February is American Heart month, and as it comes to a close, I want to highlight the curious connection between heart disease and osteoporosis.  It seems strange that the weakening of hard, rigid bones that occurs with osteoporosis could be associated with stiffening of the supple tissue of the arteries and heart that happens with cardiovascular disease. However, studies show that people with heart disease are more likely to fracture a bone due to osteoporosis and, oddly enough, postmenopausal women with osteoporosis are at an increased risk of cardiovascular disease. (1,2)  Once viewed as being independent conditions, research showing a link between heart disease and osteoporosis suggest that the conditions may have similar causes.

What’s the link?
Osteoporosis and cardiovascular disease share many common conventional risk factors such as sedentary lifestyle, smoking, diabetes, hypertension, stress and aging.  However the two conditions are further linked through menopause, inflammation, oxidative stress, and vitamin deficiencies.

The decline of estrogen in women following menopause increases the risk of both osteoporosis and cardiovascular disease.  For most of our life, estrogen aids in maintaining our bone density.  However, with the onset of menopause, the drop in estrogen leads to bone breakdown and decreased calcium absorption. The incidence of heart attacks in women also increases dramatically after menopause, which can be attributed mainly to the lack of estrogen and its cardio-protective effects. Estrogen not only has a positive effect on the inner layer of artery walls, helping to keep blood vessels flexible, but also maintains healthy cholesterol levels.

There is also an association between systemic inflammation in both cardiovascular disease and osteoporosis. C-reactive protein (CRP) is one of the key markers of inflammation and has been found to be a significant predictor of fracture as well as cardiovascular disease. (3) Inflammation affects the blood vessel walls by forming calcifications that lead to plaques, yet inflammation has the opposite effect on the skeletal system as it actually stimulates bone breakdown.  Studies have shown that women with the highest levels of inflammation markers are up to three times more likely to experience fractures. (4)

Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them through antioxidants. Oxidative stress not only plays a fundamental role in the development of cardiovascular disease but also osteoporosis.  Oxidative stress inhibits osteoblasts (bone formation cells) and stimulates the production of osteoclast (bone resorption cells)

Vitamin deficiency.  A significant risk factor in the development of cardiovascular disease is the calcification of heart valves, and blood vessels. Ironically, osteoporosis can occur with a loss of calcium from the bone. In both instances, vitamin deficiencies, could be an underlying factor.  Vitamins D and K are critically important to the absorption and transportation of calcium in our system.  Vitamin D helps you absorb calcium and vitamin K2 directs your body to deposit the calcium into your bones and teeth, and not in your arteries. Insufficient vitamin K accelerates arterial calcification, while preventing calcium uptake into your bones. (5) Vitamin D also regulates blood pressure and cardiac function and appears to reduce inflammation as well. (6)  Both these vitamins provide critical benefits to the bone as well as to the cardiovascular system.

Your body is a complex organism in which every system and organ is interrelated. No disease or condition exits on its own.

The changes you make to prevent osteoporosis, or any other disease, will benefit your health in every way.

Call me to find out more on how taking care of your BONES will also help your HEART!

References:

  1. Paccou, J., Edwards, M. H., Ward, K. A., Jameson, K. A., Moss, C. L., Harvey, N. C., . . . Cooper, C. (2015). Ischemic heart disease is associated with lower cortical volumetric bone mineral density of distal radius. Osteoporosis International, 26(7), 1893-1901. doi:10.1007/s00198-015-3132-z
  2. Liu, N., Chen, J., Zhang, K., & Tang, Z. (2016). A community-based study of the relationship between coronary artery disease and osteoporosis in Chinese postmenopausal women. Coronary Artery Disease, 27(1), 59-64. doi:10.1097/mca.0000000000000306
  3. Ishii S, Cauley JA, Greendale GA, et al. C-reactive protein, bone strength, and nine-year fracture risk: data from the Study of Women’s Health Across the Nation (SWAN). J Bone Miner Res. 2013;28(7):1688-1698.
  4. Barbour KE, Boudreau R, Danielson ME, et al. Inflammatory markers and the risk of hip fracture: the Women’s Health Initiative. J Bone Miner Res. 2012;27(5):1167-1176.
  5. Vitamin K intake and all-cause and cause specific mortality. (n.d.). Retrieved February 23, 2018, from https://www.bing.com/cr?
  6. Wimalawansa, S. J. (2018). Vitamin D and cardiovascular diseases: Causality. The Journal of Steroid Biochemistry and Molecular Biology, 175, 29-43. doi:10.1016/j.jsbmb.2016.12.016

™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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