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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 Man Taking Medicine
Food & Recipes

6 Nutrient Deficiencies Common in Older Adults

by Guest Blogger
written by Guest Blogger

Just like bricks fit together to make a building, vitamins and minerals fit together to make your body strong and stable. But remove a few minerals here and a few vitamins there, and that stable structure becomes flimsy and weak!

This may not surprise you. But what may surprise you is just how nutrient-deficient older populations really are…

Researchers recently investigated this issue. They pored over studies on the habitual dietary intake of adults 65 years and older across 20 Western countries. Afterward, they published their findings in the British Journal of Nutrition (BJN).

Turns out, those who are 65+ are often nutrient-deficient! Specifically, older adults were deficient in six micro-nutrients: vitamin D; thiamin; riboflavin; calcium; magnesium; and selenium.

Let’s investigate these deficiencies and their effects on the body:

  1. Vitamin D

The BJN study reported a stunning 84% of men and 91% of women don’t get enough vitamin D! As you may know, vitamin D is crucial to bone health. Vitamin D helps maintain calcium balance, as it facilitates intestinal absorption of calcium. It also helps keep you healthy by bolstering your immune system. And that’s just the start!

  1. Thiamin

Thiamin is actually a B vitamin (B1 to be exact). Thiamin helps produce the energy your cells make, in the form of ATP (adenosine triphosphate). A thiamin deficiency can affect the cardiovascular, nervous, and immune system, and lead to chronic diseases like wet beriberi (a cardiovascular condition) and Wernicke-Korsakoff syndrome (a neurological disorder). What’s more, you can suffer burning and tingling in the toes and feet, and degradation of your muscles. And the BJN study found that 50% of men and 39% of women aren’t getting enough B1.

  1. Riboflavin

Riboflavin is another B vitamin (B2). And like thiamin (B1), it’s crucial for growth, energy production, and physical performance. If you’re riboflavin-deficient, you may struggle with conditions including: fatigue; digestive problems; vision problems; sensitivity to light; and more. And the BJN study reported 41% of men and 31% of women aren’t getting enough B2.

  1. Calcium

Your body contains more calcium than any other mineral. When you think of all the bones in your body and how calcium is a main “ingredient”, it’s easy to see why! Yet despite calcium’s presence in the body, many people still aren’t getting enough.

You may be surprised to know just how calcium-deficient older populations really are. According to the BJN meta-study, nearly two-thirds (65%) of men had inadequate calcium levels. And nearly three-quarters (73%) of women suffered the same!

  1. Magnesium

Magnesium is another well-known mineral in bone health. Magnesium helps your body use calcium, among countless other bodily processes. Magnesium can also influence muscle mass development and performance in older adults. Unfortunately, nearly three-quarters (73%) of men and almost half (41%) of women were magnesium-deficient in the BJN study.

  1. Selenium

Did you know selenium is one of the 13 minerals your bones need to stay healthy? What’s more, a selenium deficiency can cause a whole host of other problems. Some more notable issues include higher rates of cancer and heart disease, lowered immunity, and brain aging. And 30% of men and women were selenium-deficient in the BJN study!

These vitamins and minerals work together to help your body function properly. Yet the BJN study reveals many older adults aren’t getting enough — which is a big problem when you consider the mental and physical effects we’ve just discussed!

As the researchers in the BJN study said, “micronutrient deficiencies pose a considerable threat to independence and longevity.”

So it pays to be aware of the prevalence of these deficiencies. And if you’re worried your diet isn’t providing you with all the nutrients you need, you may want to consider a natural supplement and/or B complex vitamin!

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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Specific Diet Changes Maintain Stronger Bones
Diet & Nutrition

Specific Diet Changes Maintain Stronger Bones

by Kimberly Johnson
written by Kimberly Johnson

Study Shows that Specific Diet Changes Lead to Maintaining Stronger Bones

What do you eat to make your bones stronger? Specific Diet Changes Maintain Stronger Bones
You likely know diet plays a big role in your bone health. But do you know what foods provide the most support for your bones? Specific Diet Changes Maintain Stronger Bones
You may look to the “usual suspects” your bones prefer, like vitamin D, magnesium, and calcium-rich foods.
But planning your meals around one, two, or three nutrients is short-sighted. You need to consider your FULL diet… and a lot more nutrients.
Want to know what types of foods are loaded with the nutrients your bones need, so you don’t need to pour over hours of articles and studies to find out?
Let me share with you the foods proven to support the health of your bones, and quite frankly, your entire body.
Let’s look at a recent, first-of-its-kind study that made it crystal clear what we should be eating:
Researchers at Ohio State University reviewed data from the Women’s Health Initiative (WHI), the largest study of postmenopausal women’s health in U.S. history.
The WHI studied women aged 50-79 between 1993 to 1998. Its organizers hoped to learn more about how to prevent and control older women’s diseases.
But Tonya Orchard, the lead researcher, and her colleagues at Ohio State University drilled down deeper. They wanted to understand the relation between inflammation and bone density. So, they looked at a subset of 160,191 women and their dietary data before the study.
They ranked the women by inflammation score, a score they assigned based on 32 foods the women ate — from most to least inflammatory.
Here’s what they found:

  • Women with the lowest inflammatory diets lost less bone in the six-year follow-up period than those eating diets that scored higher in inflammation.
  • White women under 63 with lower inflammatory scores had a lower risk of hip fracture compared to those with high inflammatory scores. The women with higher scores had a 50% greater risk of fracture.
  • Women with lower inflammatory scores had overall lower bone density to start with, pre-study. Despite this, their higher inflammatory counterparts still lost more bone during the study.
  • The conclusion drawn in the study, which appeared in the Journal of Bone and Mineral Research: “This suggests that a high-quality, less-inflammatory diet may be especially important in reducing hip fracture risk in younger women.”

Chronic inflammation is often referred to as a silent killer because its signs and symptoms are often subtle, but it’s constantly causing damage inside you. Chronic inflammation is now thought to be a key factor in everything from bone health and diabetes to depression, heart disease and Alzheimer’s disease. That’s why preventative measures — like adding more anti-inflammatory foods to your diet — are critical to overall health. Anti-inflammatory foods, like organically grown vegetables and fruits, cold water, wild-caught fish, and fermented foods like organic full fat yogurt are a delicious, natural treatment for osteoporosis that can easily be incorporated into everyday life. Plus, while you’re keeping your bones healthy, you’ll be reducing chronic inflammation and helping to keep the whole host of age-related degenerative diseases at bay.
By 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.

Specific Diet Changes Maintain Stronger Bones

Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones Specific Diet Changes Maintain Stronger Bones

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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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