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Diet & Nutrition

Is Alcohol Good or Bad for Your Bones?

by Guest Blogger
written by Guest Blogger

So you enjoy a glass of wine or two with dinner, the occasional cold beer with friends, or a fancy cocktail at social gatherings…

But have you ever wondered how alcohol might affect your bone health?

After all, research shows that once you hit age 40, you lose about 1% of your bone density a year. This is especially concerning for women who are at increased risk of developing osteoporosis — a condition where bones become weak and prone to fracture.

Does this mean you have to give up your glass of wine with dinner? Well, it depends on whether you’re in the habit of having one glass or several…

As you can imagine, chronic heavy drinking is bad news for your bones.

Alcohol must be detoxified by the liver, and too many wipes out the liver’s supply of glutathione — the body’s most important antioxidant. This destroys the liver’s ability to eliminate not just alcohol, but everything else it needs to clear… a situation that ramps up inflammation in the body.

This affects your bones because chronic, low-grade inflammation sends your osteoclasts (the specialized cells that break down bone) into overdrive. And since building new bone takes much longer than breaking down old bone, too much osteoclast activity results in bone thinning and, ultimately, osteoporosis.

So it’s not surprising that excessive alcohol consumption has been repeatedly associated with low bone mineral density (BMD), elevated markers of bone resorption (bone breakdown), and increased risk of fragility fractures.

But before you say goodbye to your favorite Shiraz, there’s some good news too…

Recent research shows that moderate alcohol consumption actually supports bone health and lowers your risk of hip fracture.

In this study, researchers collected data on a large number of people over a 34-year period:

  • 75,180 women aged 53 on average when the study began
  • 38,398 men aged 50 or older when the study began

 

Compared to no alcohol intake, low to moderate alcohol consumption was associated with a significantly lower risk of hip fracture!

Now, it’s worth noting the results from observational studies need to be taken with a grain of salt because other factors could be at play. For example, in this instance, people who have a glass of wine a day might also follow a Mediterranean diet or walk more. So these factors could also contribute to their reduced risk of fracture. Nonetheless, these initial findings are promising…

But what do the researchers mean by “low to moderate” alcohol intake?

No more than 20 grams of ethanol (alcohol) per day for women and 30 grams per day for men.

To put that in perspective, here’s the ethanol content of various types of alcoholic beverages:

  • 12.4 grams for a 4-oz glass of red wine
  • 12.1 grams for a 4-oz glass of white wine
  • 13.9 grams for a 12-oz glass of regular beer
  • 13.1 grams for a 12-oz glass of light beer
  • 14.0 grams for 1.5-oz shot of liquor

 

As you can see, there’s no need to give up your glass of wine with dinner! In fact, one glass a day may be just what the doctor ordered.

But why is moderate alcohol intake good for your bones?

In women, moderate alcohol consumption boosts estrogen and has been associated with reduced bone resorption. This makes sense as estrogen slows the rate of bone remodeling after menopause.

Wine, particularly red wine, is especially beneficial due to its phenol content. (Phenols are compounds that affect the taste and color of wine!) Studies show that certain flavonoids, a type of phenol present in wine, promote the creation of osteoblasts (the specialized cells that build bone), and inhibit the creation of osteoclasts. What’s more, higher phenol intake has been associated with higher BMD.

So not to worry, you can toast the health of your bones with a moderate amount of alcohol. Just make sure you keep the guidelines I shared above in mind!

Author bio:

Lara Pizzorno, MDIV, MA, LMT

Lara is the best-selling author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally”. She’s also a member of the American Medical Writers Association with 30+ years of experience and the Resident Bone Health Expert at AlgaeCal.

 

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Senior woman in kitchen at home, looking at camera
Diet & Nutrition

New Research on Probiotics and Bone Health

by Guest Blogger
written by Guest Blogger

I have good news for anyone who enjoys probiotic foods…

Your bones may be stronger for it!

As you may know, probiotics are helpful bacteria that boost your immune system, guard your gut against harmful invaders, and more. You can find them in fermented foods like yogurt, kefir (fermented milk), and even pickles.

And new research reveals a certain probiotic strain may help protect against bone loss.

Swedish scientists reported their surprising findings in the Journal of Internal Medicine. It was the first-ever human study of this particular probiotic’s effects on bone density…

A First-Of-Its-Kind Investigation

The scientists followed 70 osteopenic women, who were on average 76 years old, for an entire year. Half the women received lactobacillus reuteri 6475 (l. reuteri 6475), a special probiotic strain. The other half received a placebo.

The women taking l. reuteri 6475 mixed it into a drink and consumed it twice a day. Note that there were no significant differences in the baseline bone densities and other health readings between the two groups. And none of the participants took any bone loss medications.

The scientists measured changes in bone mineral density in each woman’s tibia (shin bone) after 12 months — and the results shocked them!

While both groups lost bone density, the placebo group lost nearly twice as much as the l. reuteri 6475 group.

This unique probiotic was the only difference between the two groups, and neither scientists nor the participants knew who was taking what — a gold-standard, double-blind placebo-controlled clinical trial!

So even though this study was relatively small, the strength of the study design lends weight to its findings.

The Takeaway

Researchers already knew volumes about the amazing health benefits of probiotics, but could they also be a key ingredient for bone health? This new study suggests l. reuteri 6475, at the very least, could be!

Interestingly enough, the researchers couldn’t pinpoint the mechanism for why the probiotic bacteria reduced bone loss. So further research is needed…

But in the meantime, consider including some probiotics in your diet. Your bones may see a small benefit — and your digestion and immune health may benefit too!

Author bio: Lara Pizzorno, MDIV, MA, LMT

Lara is the best-selling author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally”. She’s also a member of the American Medical Writers Association with 30+ years of experience and the Resident Bone Health Expert at AlgaeCal.

 

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Conditions & Treatments

Scary Link Between Fractures and Fatalities

by Guest Blogger
written by Guest Blogger

You’ve probably heard how a hip fracture can change your life in the blink of an eye. In fact, nearly 1 in 4 people pass away within a year of fracturing a hip.

The International Osteoporosis Foundation reports more bleak numbers: 40% of hip fracture patients can no longer walk without help; a full 60% require assistance within a year; and 1 in 3 lose their independence and end up in an assisted living facility by year’s end.

Yet the largest study of its kind shows any fracture after age 45 can mean the worst…

Scary Link Between Fractures and Fatality

Researchers at the University of Sydney’s Kolling Institute of Bone and Joint Research discovered an unsettling truth. They followed 238,673 people aged 45+ with an average age of 63, and they surveyed these folks between 2006 and 2013.

Here’s what the lead researcher Dr. Lyn March and her team discovered…

15.7 men died for every 1,000 person-years in the study. And 7.9 women died in every 1,000 person-years. (1,000 “person-years” is a common measurement in a study of this size to show the frequency of some event.)

But that’s not the surprising part. This is: The death rate more than doubled in the people who first fractured a bone! In this case, 33 men and 19 women died for every 1,000 person-years!

Now, you might think hip fractures were responsible for most of these fatalities. But the researchers found all fractures (aside from fingers and toes) increased subjects’ risk of dying.

Dr. March said it best herself:

“Common fractures like spinal fractures that cause older people to stoop over, arm, collarbone and wrist fractures from a simple fall, or pelvic fractures from a trip on the stairs or a slip on the ice all increase the risk of the sufferer dying in the next few years.”

As you can see, fragile bones are often a precursor to bigger problems. In fact, low bone density is responsible for 1 in every 3 fall-related deaths!

This isn’t overly surprising… I mean, your bones are literally the foundation that keep you together! So weak bones can’t withstand daily strains like walking, jogging, or even falling like healthy bones can.

2 Simple Ways To Protect Yourself

So what’s the best thing to do to support your foundation? Well, strengthening it of course.

The first way to protect yourself is by exercising to keep your bones strong and healthy! Follow this link for a comprehensive list of bone-strengthening exercises.

And you can do more than exercise to protect yourself too. The second action you can take is going through this Fall Prevention Checklist to make sure your environment is as safe as possible.

Keep safe, keep strong, and be good to your bones!

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Senior adult practicing yoga by the pool
Exercise & Fitness

New Study Highlights the Importance of “Postural Sway”

by Guest Blogger
written by Guest Blogger

Yes, low bone density can potentially lead to a fracture. But there’s another factor that can increase fracture risk by more than 10 times! It’s something called “postural sway.”

Below, I’ll explain what that is, how a new study shows it’s something to be concerned about, and — the good news! — what you can do to make it less of an issue.

What is Postural Sway?

Postural sway is basically how well you can maintain balance while “quiet standing” (not speaking or doing anything else).

That might sound pretty straightforward, but it’s not! Just standing still is the result of a complex relationship between your muscular and neurological systems. If they don’t work in perfect harmony with each other, your balance can be affected.

Medical professionals have many methods for measuring a person’s postural sway. But one of the most popular is called the Berg Balance Scale. This involves rating a patient’s stability while they stand still (with eyes open and closed) and do ordinary tasks like reaching and bending.

Unfortunately, as you age, your ability to maintain balance becomes weaker. That’s why falling and breaking a bone can be such a concern! In fact, a study from 2013 reported that falls are the number one cause of death for older people. And among those who suffer a hip fracture because of a fall, one in five will pass away within a year.

A New Study on the Role of Postural Sway

It’s because of statistics like these that researchers in Finland wanted to look into how much of a role severe postural sway plays in the risk of an osteoporotic fracture.

Their study followed 1,568 Finnish women between the ages of 53 and 65. The participants’ postural sway was measured with an electronic platform that detects body movement. The researchers then followed up with the women over several years.

The results showed that women with the highest postural sway and the lowest bone density were 11.8 times more likely to suffer an osteoporotic fracture. They were also 4.9 times more likely to experience a fracture for reasons not associated with osteoporosis.

The researchers concluded that high postural sway is a significant risk factor for bone fractures. And it becomes a greater risk when combined with low bone density.

I know, that may all seem pretty obvious! But it’s worth keeping in mind just how much more at risk of a fracture you are if you have high postural sway. And if you have low bone density on top of that, the risk is a lot greater…

What You Can Do to Reduce Fall Risk

Now, there are things you can do to decrease your chances of a fall — like clearing your home of tripping hazards and wearing shoes that provide good grip! Visit this page for a comprehensive Fall Prevention Checklist.

You can also reduce your risk of falling through exercise. In fact, there are many exercises specifically designed to improve balance. You can find a list of gentle, safe exercises for older adults here.

And if you’re concerned you might have high postural sway, be sure to ask your medical professional to schedule a test. It’s fast, easy, and will give you a better idea of how good your balance is!

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Physical Therapy, Stretching, Senior Woman
Conditions & Treatments

Link Between Fractures and Fatalities

by Guest Blogger
written by Guest Blogger

You’ve probably heard how a hip fracture can change your life in the blink of an eye. In fact, nearly 1 in 4 people pass away within a year of fracturing a hip

The International Osteoporosis Foundation reports more bleak numbers: 40% of hip fracture patients can no longer walk without help; a full 60% require assistance within a year, and 1 in 3 lose their independence and end up in an assisted living facility by year’s end.

Yet the largest study of its kind shows any fracture after age 45 can mean the worst…

Scary Link Between Fractures and Fatality

Researchers at the University of Sydney’s Kolling Institute of Bone and Joint Research discovered an unsettling truth. They followed 238,673 people aged 45+ with an average age of 63, and they surveyed these folks between 2006 and 2013.

Here’s what the lead researcher Dr. Lyn March and her team discovered…

15.7 men died for every 1,000 person-years in the study. And 7.9 women died in every 1,000 person-years. (1,000 “person-years” is a common measurement in a study of this size to show the frequency of some event.)

But that’s not the surprising part. This is: The death rate more than doubled in the people who first fractured a bone! In this case, 33 men and 19 women died for every 1,000 person-years!

Now, you might think hip fractures were responsible for most of these fatalities. But the researchers found all fractures (aside from fingers and toes) increased subjects’ risk of dying.

Dr. March said it best herself:

“Common fractures like spinal fractures that cause older people to stoop over, arm, collarbone and wrist fractures from a simple fall, or pelvic fractures from a trip on the stairs or a slip on the ice all increase the risk of the sufferer dying in the next few years.”

As you can see, fragile bones are often a precursor to bigger problems. In fact, low bone density is responsible for 1 in every 3 fall-related deaths!

This isn’t overly surprising… I mean, your bones are literally the foundation that keeps you together! So weak bones can’t withstand daily strains like walking, jogging, or even falling like healthy bones can.

2 Simple Ways To Protect Yourself

So what’s the best thing to do to support your foundation? Well, strengthening it of course.

The first way to protect yourself is by exercising to keep your bones strong and healthy! Follow this link for a comprehensive list of bone-strengthening exercises.

And you can do more than exercise to protect yourself too. The second action you can take is going through this Fall Prevention Checklist to make sure your environment is as safe as possible.

Keep safe, keep strong, and be good to your bones!

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Diet & NutritionHealth

Startling Dangers of Non-Stick Pots and Pans

by Kimberly Johnson
written by Kimberly Johnson

Each day, millions of Americans are unwittingly cooking extra fat into their meals. But it has nothing to do with their food choices! In fact, you can’t even see, hear or taste this nasty little weight-gainer. Startling Dangers of Non-Stick Pots and Pans
What’s the culprit? It lives in common cooking utensils likely in your cupboard right now…
… non-stick pots and pans!
Specifically, the PFAS (perfluoroalkyl substances) found in non-stick pots and pans. PFAS are man-made chemicals commonly used to prevent food from sticking to cooking surfaces. But they’re also used to make fabrics waterproof and stain resistant… and even help fight petroleum-product fires! (Stain resistance and fire fighting? It’s scary to think those PFAS are coursing through our bloodstream on a daily basis.)
But what do PFAS have to do with weight gain? Plenty, according to new research out of Harvard Medical School and Pennington Biomedical Research Center in LSU.

The unsettling truth about PFAS

Researchers looked at PFAS exposure in 621 overweight and obese subjects between 30-70 years old. The subjects were part of a 2-year weight-loss study measuring a variety of metabolic levels.¹
Though the subjects lost an average of 14.1 pounds in the first 6 months, they put back on 5.9 pounds from then till study’s end. No, this wasn’t entirely due to PFAS. But here’s the concerning part:
The subjects who gained the most weight tended to have the higher PFAS levels prior to the study. And this PFAS link to weight gain was even more pronounced in women.
But what explains the PFAS weight gain? Well, there isn’t a definitive answer. However, PFAS are endocrine disruptors– that is, PFAS interfere with our metabolism which affects our weight, hormones and more.
And in the first 6 months when the subjects lost weight, higher PFAS blood levels decreased metabolic rates. That means subjects’ bodies with higher PFAS burned less calories than their peers. Their bodies were less efficient at dropping excess weight!
But that’s not all.

Look what happens to your bones too…

The scientific journal Environmental Health Perspectives discovered PFAS also contributed to excess bone loss.² Here, researchers examined 1,914 participants with an average age of 43.
They found that osteoporosis was far more prevalent in women in the highest quartile of PFAS than those in the lowest. In fact, researchers saw decreased bone mineral density in all key DXA scan sites: the femur; femoral neck; and lumbar spine.
Remember, PFAS are metabolism-destroyers. They can upset your bone metabolism and cause bone-resorbing cells to attack healthy bone. (Something to keep in mind the next time you pull out those teflon-coated pans to cook!)
Now, you may be wondering…

How Can I Avoid The Damage?

The simplest answer is: Throw those non-stick pots and pans away now!
Then, get some stainless steel cookware. (If you’re pre-menopausal, I’d recommend cast iron; you don’t have to be as vigilant about iron exposure as postmenopausal women.)
You’ll not only avoid toxic PFAS, but also have reliable, effective cookware for the next half century or so! In fact, I’ve enjoyed my stainless steel cookware for the last 35 years now!
They still look like new, don’t emit toxic fumes, and continue to cook a yummy stir fry.
Now, you may be thinking, “OK, that’s all well and good, but won’t the stainless steel or cast iron cookware make my food stick to the pan?”
Great question. Well, you can simply warm up your stainless steel pan and add a bit of organic coconut oil, organic butter from pastured cows, or organic canola oil to the pan. Swirl the oil or butter around to coat the pan before adding your food. You don’t want the butter or oil to smoke, so be sure to add your food as soon as the butter or oil melts. And that’s it.
So, if you’re concerned with your weight, your bone density, or your overall health… take a look in your cupboards and act accordingly!
Author: Lara Pizzorno, MDIV, MA, LMT
Lara Pizzorno is the author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 29 years of experience specializing in bone health. Lara is the Resident Bone Health Expert at AlgaeCal, the Editor of Longevity Medicine Review, a Senior Medical Editor for SaluGenecists Inc., and Integrative Medicine Advisors, LLC.
 
SOURCES:
1 http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002502#references
2 https://www.ncbi.nlm.nih.gov/pubmed/26058082
 

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Women Must Understand Osteoporosis Risk
Health Tips

Women Must Understand Osteoporosis Risk

by Jeff Dailey
written by Jeff Dailey

Women Must Understand Osteoporosis Risk

Women Must Understand Osteoporosis RiskThe “silent thief,” more commonly known as osteoporosis, impacts 10 million Americans, with millions more suffering from low bone density. Osteoporosis is a progressive, degenerative disease that occurs when bone loss outpaces the growth of new bone, weakening the bone and increasing the risk of sudden and unexpected fractures. In fact, up to one in four men and one in two women over the age of 50 will break a bone due to osteoporosis. Women Must Understand Osteoporosis Risk
Marc Surak, a specially trained pharmacist at the Express Scripts Therapeutic Resource Center who concentrates on women’s health issues, explains what causes osteoporosis and why women are at greater risk.
Osteoporosis is primarily the result of the body breaking down more bone than the amount of new bones being formed, Surak says.
“Being female is the second most significant uncontrollable risk factor for the disease, with age being the first,” says Surak. “In fact, 80 percent of osteoporosis sufferers are women due to their lighter and thinner bone structure. Additionally, following menopause, a woman could lose up to 20 percent of her bone density.”
Surak focuses on helping patients with medication management. Bisphosphonates are among the most commonly used medications to treat osteoporosis. The medication works to restore the body’s balance of bone development by decreasing the action of bad cells (osteoclasts) that cause bones to break down, and increasing the production of good cells (osteoblasts), which build bones.
As with all medications, there are risks. Surak and his team work to help patients manage these risks and gain a better understanding of their medications. He offers the following tips and information to ensure the best possible outcomes for osteoporosis patients.
* Take with water: Bisphosphonates help slow the process that dissolves bone tissue, but they sometimes cause stomach irritation. Because of this, oral forms of the medication should be taken first thing in the morning with a full glass of water. Try to avoid taking food, drink, or other medications for 30 to 60 minutes afterward.
* Know the side-effects: Although rare, bisphosphonates can cause osteonecrosis of the jaw (ONJ). People with compromised immune systems – such as those on chemotherapy or HIV patients – are at the greatest risk for ONJ. Poor oral hygiene and those undergoing invasive dental procedures can also increase the potential for ONJ. As a result, medication should be stopped three months prior to a dental procedure. Talk to your doctor of pharmacist if you have questions about ONJ.
* Keep moving: An active lifestyle, including weight-bearing and muscle-strengthening exercises can help counteract the risks for and slow down the progression of osteoporosis.
* Healthy eating: Follow a healthy, balanced diet that includes eating foods high in calcium, vitamin D and lean protein. Eating fresh fruits, vegetables and low-fat dairy products is also critical for promoting bone health.
* Call your doctor: You know your body best, if something seems wrong reach out to a health care professional. If you’re experiencing new or worsening symptoms contact your doctor immediately.
For more information about osteoporosis, visit Express Scripts’ Health Insights blog at lab.express-scripts.com.

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