Category: Knee luxation

Skelly and I like to quench our thirst. Instead of reaching for filtered water, we drink one bottle of Gerolsteiner Mineral Water of 750 mg. Not only because of the bioavailability of calcium and magnesium, but because mineral water compensates for a very acidic Western diet characterized by high grains and animal products. Drinking 1,500-2,000 ml of mineral water rich in bicarbonate (>1.8 g/l) can help reduce the net acid load in the diet. [1]

Personally, I am a mostly grain-free animal protein eater. Animal proteins keep me grounded. Otherwise I float away and my brain doesn’t function properly. Not everyone eats this way, as we are all individuals with different nutritional needs. Vegetarians generally eat more grains, which are more acidic.

“Eating a diet high in acid can cause low-grade metabolic acidosis (LGMA) which is associated with long-term negative health effects including urolithiasis, bone lossand even cardiometabolic diseases. [1]

Gerolsteiner sparkling mineral water contains 1800 mg bicarbonate (1.8 g/l). Please note: Each bottle of Gerolsteiner is 750 ml, which means you need to drink 2 bottles to equal this amount of bicarbonate.

What is bicarbonate?

“Bicarbonate (hydrogen carbonate) is not a mineral, but a component of the salts of carbonic acid. HCO3- is the chemical formula. Your body produces bicarbonate.

Daily requirement: Unlike many essential nutrients, for example calcium and magnesium, your body can produce bicarbonate, but generally in insufficient amounts for optimal health and well-being. There is no recommended daily allowance.”[2]

Balance – Our bones need balance

According to Gerolsteiner’s website, “The unique balance of minerals in Gerolsteiner ensures their bioavailability. The minerals are already dissolved so your body can absorb them quickly.

The ratio of minerals, especially calcium and magnesium, also allows maximum use. In mineral water, the bioavailability of calcium is 84% ​​and that of magnesium is 92%. By comparison, in a banana the bioavailability of calcium is only 38% and that of magnesium only 29%.”

How is the mineral water Made

“Over time, the water seeps through the mineral-rich layers of the dolomite rock and absorbs minerals and carbon dioxide, before collecting in deep aquifers as Gerolsteiner Mineral Water. From the depths of the Volcanic Eifel to every cell of your body: one liter of Gerolsteiner Sparkling Mineral water contains more than 2,500 mg of minerals and trace elements.

Comparison of other mineral waters

Dressing your water

When I add a slice of lemon, fresh berries, mint or even a drop of therapeutic orange essential oil, my refreshing drink suddenly changes. Pour your water into a beautiful glass, relax, drink and find yourself participating in conscious pleasure for your bones and your health.

Type of calcium

During the Natural Approaches to Osteoporosis Summit, the question arose as to what type of calcium is in Gerolsteiner water. The below is from the company.

“All mineral waters are different from each other. The degree and type of mineralization of each mineral water depends on its composition and the rock layers through which the water has seeped. Germany’s most popular mineral water comes from a source in West Germany: the Volcanic Eifel region, which has a unique geological profile.

Deep underground, as precipitation seeps down from the Earth’s surface, it absorbs the carbon dioxide present as a result of ancient volcanic activity. This water then flows through layers of dolomite, a limestone rock containing calcium and magnesium – this geology is specific to the Gerolstein region. The carbon dioxide dissolves valuable calcium and magnesium from the otherwise virtually insoluble dolomite – creating mineral water of exceptional quality.”

Gerolsteiner USA

For more information, please take a look at their website: Gerolsteiner USA –
About Gerolsteiner (gerolsteiner-usa.com).

What’s new?

Easy Cooking Guide for Bone Health – 7 Day Meal Plan

This 81-page interactive ebook (completely clickable to navigate to all the different sections) will deliver what you, my readers, have been asking for:

• 7-day meal plan (animal protein and vegetable eaters)
• 27 Bone-friendly recipes with bone-specific nutritional values
• Printable recipes
• Printable shopping list
• Clickable “Table of Contents” so you can easily navigate to breakfast, lunch, dinner and snacks.
• Shopping, storing and soaking tips to save you money
• 5 Cooking Videos with Skelly
• Why conscious eating is important
• Cook One – Eat Twice… saves time, energy and money
• Guidelines for antinutrients (oxalates and phytates) made simple
• Why soaking nuts, seeds and beans matters
• Everything available as a download to your computer, tablet or mobile, so you can refer to it again and again.

From my bones to yours,

Sharing this blog using the share buttons below helps significantly. Thank you.

Irma Jennings, INHC

Your holistic bot coach

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901030/

[2] https://www.webmd.com/a-to-z-guides/qa/wat-is-bicarbonate

FREE GIFT—-> 30 Essential Foods for Bone Health

This handy infographic is great to stick on your fridge.

Click on the image below 30 Essential Foods for Bone Health to get free access.

To prevent future fractures, you will likely need to learn new ways to perform daily life tasks. Things like sweeping and carrying groceries can break a bone if not done mindfully. Good alignment is the key to safe movement. Aligning your head, shoulders, spine, hips, knees and ankles improves balance and centers the weight on your legs. Certain postures and movements are dangerous for people with fragile spines. These include: slouching; forward bending and twisting; movements that are abrupt or jerky; and lifting heavy objects, either from the floor or from above. You can find more information about safe exercise in BHOF’s Boning Up on Osteoporosis booklet, available on the BHOF website.

What exercises should be avoided?

Staying active is imperative for good health and longevity. However, for people with VCFs or osteoporosis, some exercises may do more harm than good. If you have low bone density, osteoporosis, or curvature of the spine, you should avoid exercises that require you to bend forward at the waist, such as:

• Sit-ups
• Abdominal (stomach) crunches. • Toe touches
• Squats

If you have one or more VCFs, you may need to make changes to your recreational activities. Yoga, pilates, tennis and golf require twisting and bending movements that can overload the weakened spine. If you have VCFs, it’s also a good idea to avoid anything that could result in a fall, a hard bump, a quick stop, or a severe twist. Horse riding, ice hockey and gymnastics would probably no longer be possible. On the other hand, golf can be great if you make the right changes to your swing. Work with a physical therapist or trainer to ensure spinal safety.

Why is preventing falls so important?

Falls are the leading cause of bone fractures in the elderly. If you prevent falls, you will prevent most fractures. There are many factors that contribute to falls in the elderly. These include poor vision, balance problems, weak legs, dizziness and slow reflexes. Much can be done to reduce the risk of falls. Keep your glasses prescription up to date. Work with your physical therapist on muscle strengthening and balance training. Tell your doctor right away if you feel dizzy. Dizziness is a common side effect of many medications and diseases. Stay as active as possible to build endurance and agility.

Homes and workplaces can be made safer. Take an inventory of your environment. Remove loose carpets, slippery surfaces and tripping hazards. Make sure there are grab bars in your bathroom and strong handrails on your stairs. Provide brighter light, especially outdoors and in stairwells. Professional home security experts can help you assess, select, and install all necessary features.

What can be done for severe VCF pain?

Most patients with VCF feel better after a few weeks of rest, braces and painkillers. However, some VCFs cause extreme pain that persists. In these cases, there are options to consider. You may be able to achieve better pain control by working with a doctor who specializes in pain management. You can get relief from a combination of medications and physical treatments such as acupuncture or massage. Sometimes a VCF is still unbearably painful after a month of rest, medication and physiotherapy. Your doctor may refer you for further testing. In some cases, surgery may be recommended.

When a vertebral bone is broken, bone fragments can rub against each other, causing severe pain
pain. Preventing these fragments from moving usually relieves the pain. A surgery called vertebral augmentation is designed to do just that. A spinal augmentation is called a “minimally invasive” operation because it involves relatively less operating time and less recovery time. Unlike major surgery, only one or two small openings in the skin are required. Bone cement is injected into the fractured vertebra through a needle. Once the cement hardens, the bone fragments are cemented into place.

There are two types of vertebral augmentation: vertebroplasty and kyphoplasty. Both use bone cement to stabilize broken vertebral bone. The difference is that in kyphoplasty the crushed vertebra is expanded using a balloon. This creates more space for cement and pushes the bone upward, returning it to its more natural shape.

Spinal enlargement is reimbursed by many health insurers; However, you will need to confirm this with your specific insurance company.

Resume

A strong adult skeleton starts in childhood with optimal diet, exercise and sunshine. Even if you don’t reach your full skeletal potential, fractures can be prevented. Universal recommendations for bone health include adequate vitamin D and calcium, exercise, and avoiding smoking and excessive alcohol intake. Additional fracture prevention measures may be necessary. If you have a history of fractures, have a family history of fragility, or have been diagnosed with osteoporosis, you and your healthcare provider should discuss options for effective fracture treatment.

Traditional first-line management for VCF focuses on bed rest, bracing, and pain management. Although this is effective for most patients, pain persists in some patients. For individuals who experience severe pain after four to six weeks of conservative treatment, minimally invasive spinal augmentation may offer hope for improvement.

For more information, please visit the BHOF website: www.bonehealthandosteoporosis.org. There you’ll find newsletters, exercise and safe exercise guides, fracture medications, access to support groups, and more.

click here to download the PDF version of this article.

This month we explore studies on genes responsible for osteogenesis (bone development), the link between thyroid function and osteoporosis, and the life-saving benefits of walking.

First, we will analyze new research that clarifies how certain bone cell precursors become bone-building cells. This discovery could point to new therapies for osteoporosis.

Next, we’ll examine a review of studies delving into the relationship between osteoporosis risk and thyroid-stimulating hormone (TSH), providing new evidence on the limited efficacy of osteoporosis drugs.

Finally, a comprehensive new study highlights the significant impact of daily walking on life expectancy, a finding that is sure to motivate you to lace up your walking shoes.

Research suggests a new way to combat bone loss

A new study published last August in the FASEB journal found that expression of a certain gene may help prevent bone loss associated with postmenopausal osteoporosis.

The experiment studied laboratory rats to investigate how differentiation of precursor cells called bone marrow mesenchymal stem cells (BMSCs) influence bone remodeling. Researchers discovered genes that regulate the osteogenic differentiation of BMSCs. In other words, they identified which genes influence BMSCs to become bone-building cells.

Ultimately, the study authors found a gene called AT-hook 1 (Hmga1) with high mobility group, which had a positive impact on bone loss.

Relevant excerpt

“Tests on rats showed an increase in Hmga1 expression during bone formation, but a decrease when the rats underwent ovariectomy, which simulated the conditions of menopause. Introducing more Hmga1 to these rats led to a remarkable recovery in bone resorption.
Yihe Hu, PhD, from Zhejiang University in China, the lead author, noted: “Our study showed that Hmga1 prevents bone loss by promoting the osteogenic differentiation of BMSCs in osteoporosis rats, suggesting that Hmga1 could be an important therapeutic target for osteoporosis. are.”¹

Although the research was conducted on rats and not humans, the genetic processes are often similar, although we cannot be certain that all findings will apply directly to human biology.

Unfortunately, this intriguing discovery about gene activation in bone remodeling could be primarily aimed at the development of new pharmaceutical interventions. If the drug is similar to other similar drugs on the market, it will use a man-made compound to artificially increase Hmga1 expression – with currently unknown side effects.

Short content

In a study in rats, researchers identified a gene called high mobility group AT-hook 1 (Hmga1), which had a positive impact on bone loss. In rats, introducing more Hmga1 prevented bone loss. Pharmaceutical companies will likely try to develop a new drug based on this discovery.

Healthy thyroid function reduces the incidence of osteoporosis

A meta-analysis recently published in the journal BMC Women’s Health found that levels of thyroid-stimulating hormone (TSH) at the high end of the normal range were associated with a reduced risk of osteoporosis in postmenopausal women.

The study authors analyzed 19 observational studies that collectively included 23,960 participants. Those studies provided information about the participants’ TSH levels and bone mass.

TSH is a hormone released by the pituitary gland that controls the thyroid gland, which in turn produces thyroid hormones. The hormones produced by the thyroid gland regulate energy expenditure and metabolism in all body systems.

Relevant excerpt

“According to the report, TSH was positively correlated with bone mineral density. After adjusting for confounding factors including age, body mass index (BMI) and bone mineral density, multivariate logistic regression showed that individuals with low TSH levels were almost twice as likely to have osteoporosis compared to individuals with high TSH levels. In addition, the risk of osteoporosis remained relatively similar among participants with low TSH who took anti-osteoporosis medications, compared to individuals who did not take the medications.”²

The central finding of this study highlights the crucial link between thyroid health and bone health. The connectivity of these systems helps explain why a holistic approach to preventing and reversing osteoporosis is more effective than Big Pharma’s narrow and harmful approach.

Furthermore, this study found that low TSH levels negated any potential benefit from anti-osteoporosis drugs. These data once again confirm how ineffective osteoporosis medications are.

Short content

A meta-analysis of 19 studies found that participants with thyroid-stimulating hormone (TSH) levels at the high end of the normal range were less likely to be diagnosed with osteoporosis. Additionally, they found that in participants with low TSH levels, there was no significant difference in bone mass between those who did and did not take osteoporosis medications. This shows how osteoporosis medications are ineffective.

Walk further to live longer

A large meta-analysis published in the European Journal of Preventive Cardiology found that walking at least 3,967 steps per day reduced the risk of death from any cause, and that walking 2,337 steps per day increased the risk of death reduced cardiovascular disease.

These incredible results came from analyzing 226,889 participants in 17 different studies around the world. In addition to the minimum number of steps to achieve the basic benefits, the researchers noted that additional steps yielded more benefits. The participants’ mortality risk decreased significantly with every 500 to 1,000 additional steps.

An increase of 1,000 steps per day was associated with a 15% reduction in the risk of death from any cause. An increase of 500 steps per day was associated with a 7% decrease in cardiovascular disease deaths. The benefits continued to accumulate up to the upper limit of steps observed in the study, which was 20,000 steps per day.

Relevant excerpt

“Maciej Banach, professor of cardiology at the Medical University of Lodz, says: “In a world where we have increasingly sophisticated medicines to tackle specific conditions such as cardiovascular disease, I think we should always emphasize that lifestyle changes, including diet and exercise, one of the main heroes of our analysis, could be at least as effective or even more effective in reducing cardiovascular risk and prolonging lives. “³

These are powerful words from Professor Banach and they reflect the core principle of the Osteoporosis Reversal Program. Diet, exercise, and lifestyle changes are the most effective tools (and certainly the safest tools) for improving health, building bone, and prolonging life.

You can take immediate action on this discovery by putting on your walking shoes and going for a walk. As Savers know, walking also benefits your bone health, which undoubtedly contributes to its power as a life extender.

Short content

A comprehensive meta-analysis of 17 studies found that walking at least 3,967 steps per day reduced the risk of death from any cause, and that walking 2,337 steps per day reduced the risk of dying from cardiovascular disease. The life extension benefits increased significantly with every additional 500 to 1,000 steps participants took, all the way up to the upper limit considered in the studies, 20,000 steps per day.

What this means for you

Staying healthy and independent requires a healthy diet, consistent exercise and wise lifestyle decisions. Current studies underline this truth, even as some indicate that new pharmaceutical products are in development.

The Osteoporosis Reversal Program takes full advantage of the latest research to provide a drug-free path to stronger bones and a fuller, healthier life. As today’s studies show, nourishing your body with natural health practices, such as regular exercise, proves to be more effective than resorting to quick medications.

Unlike medications, diet, exercise and lifestyle choices typically do not have negative side effects. In fact, you’ll find the opposite is true. As your bone health improves, so will your energy, your strength, and your overall well-being.

Keep learning, keep getting stronger, and stay on your all-natural path to a long-lasting and independent future.

References

¹ https://www.revyuh.com/news/lifestyle/health-and-fitness/how-to-avoid-the-risk-of-osteoporosis-study-suggests-a-new-way-to-fight-brittle- bone disease/

² https://www.endocrinologyadvisor.com/home/topics/androgen-and-reproductive-disorders/normal-tsh-levels-may-decrease-postmenopausal-osteoporosis-risk/

³ https://www.eurekalert.org/news-releases/997859

By Cameron Vazquez, MPH

We have been here at the Center for Better Bones for many years – and so have our customers! – have sung the praises of weighted training vests and belts. And how can we not do that? Not only does weighted exercise equipment allow us to do less and accomplish more, but numerous studies have shown that weighted vests and belts can improve strength, balance and muscle mass, reduce bone loss and even build bone! You can see all of this research in our blog, Weighing Weight Carrying: How Weighted Vests and Weighted Belts Can Help You. So why are we talking about weighted training equipment again? Because the research in support of weighted vests and belts continues to come to our attention!

The use of weighted vests in a Norwegian clinical trial

Another fascinating study into the impact of weighted training vests on fracture risk factors comes from Norway. (1) This study followed 42 postmenopausal women over 50 years of age with osteopenia and a healed wrist fracture. These participants completed a six-month exercise program called OsteoACTIVE, which consisted of 60-minute sessions held three times a week. The exercises performed were intended for strength, balance, coordination and trunk stabilization. For more details on the exercises performed and to see images, please refer to the original research article.

Weighted vests were used during exercise. Each participant started with two 1.1 kg (about 2.43 pounds) weights, and all but three participants had built up to nine weights (about 21.9 pounds) by the end of the program.

At the end of the six-month program, significant improvement in both hip bone density and quad strength was observed. At the 1-year follow-up, it was discovered that there was a significant improvement in dynamic balance compared to baseline measurements. Here’s another study (2) that confirms these groundbreaking findings on weight-bearing exercise from 1998!

Why we love weighted vests that go beyond their bone benefits

With all the research supporting their positive impact on bone, it’s no wonder we support weighted vests. But the benefits don’t stop there! While it’s incredibly important for your health, we understand that voluntary exercise is no easy feat. With limited time and resources, it’s important to get the most out of your workouts — something that can easily be done with a weighted vest! A few more reasons why we love weighted vests are:

• They are useful: Weighted vests can be worn to add extra weight while doing just about anything, such as household chores, dancing, walking, etc.
• Weight vests involve a progressive program: you can (and should) start slowly and add weight as you go.
• Weighted vests are relatively safe; there is less risk of injury because of the gradual weight gain.
• Weighted vests allow you to do less and achieve more!

We would also like to note that while there isn’t as much research on weighted belts, they are still a good option for many. You can read more about weighted belts in our blog, The Weighted Belt: A New Exercise Tool to Build Bone.

Preventing bone loss during weight loss

Weight loss in overweight adults improves the prognosis of health outcomes; However, such weight loss comes at the expense of the bones. When older adults lose weight, they also lose bone. Currently, American scientists are conducting a study that combines weight loss programs with resistance exercises using the weighted vest. They propose that using weighted vests in combination with resistance exercises will be more effective for preventing weight loss-induced bone loss than resistance exercises alone. (3)

These researchers say that weighted vests are likely to be very useful for several reasons:

• They’re achievable: Older adults are more likely to use a weighted vest than a gym membership, learn about resistance training, or seek good guidance on resistance training.
• Resistance training alone may not be enough to prevent weight loss-related weight loss.
• Weighted vests during exercise can increase BMD and bone turnover and affect muscle strength.

Therefore, the weighted vest could be a solution to prevent unnecessary bone loss during weight loss!

Better sources for bone exercises

Weighted vest and belt

Interested in weighted fitness equipment? You can check out our weighted training vest and belt here!

Webinar with Dr. Belinda Beck from the Australian Bone Clinic

Have you ever been told that as an older person, it’s great to exercise, but exercise won’t build substantial bone strength? Dr. Brown talks to Dr. Belinda Beck, the Australian scientist whose groundbreaking clinical trials clearly demonstrate that older people can rebuild bone mass with high intensity, high resistance and strength training. We like to call her the bone-building mythbuster. Click here to see how Dr. Brown and Dr. Beck discussing exercise and bone health!

Practice evolution with Gina Galli, RYT

Exercise Evolution is our exciting new, affordable subscription program that we offer on Patreon.com. This program includes monthly videos, Dr.’s teaching library. Brown, a community sharing page, monthly exercise plans to build bones, access to the Better Bones Diet, an exercise tracking portal, and more! This program is not only accessible, but also safe. Our goal is to create a community full of like-minded individuals who support each other and are ready to get out there and get healthy!

References:

1. Hakestad, KA, et al. 2015. Exercises including weighted vests and a patient education program for women with osteopenia: a feasibility study of the OsteoACTIVE rehabilitation program. Journal of Orthopedic and Sports Physiotherapy 45(2): 57-147.
2. Shaw, J.M. and C.M. Snow. 1998. Exercise with a weighted vest improves indices of fall risk in older women. The journals of gerontology. Series A, Biological Sciences and Medical Sciences 53(1):M53-M58.
3. Miller, RM, et al. 2021. Integrating nutrition, vesting, education, and strength training (INVEST) into bone health: trial design and methods. Contemporary Clinical Research 104:106326.

Eating plums for your bones can help prevent or slow bone loss by reducing inflammation and oxidative stress. There are two delicious recipes on my plum blog.

Skelly and I spend a lot of time promoting strong bones and how to nourish them. But many women we meet don’t think about it – until it’s too late.

Some women are so concerned about preventing cancer and heart disease that they don’t bother to worry about their bones. But the thing is: as a woman, you have a 50/50 chance of breaking a bone as you get older. Those are pretty bad odds.

Broken bones are even more common in women than heart attack, stroke and breast cancer combined. [1]

And supporting your bones is easier than you think. You can do something good for your bones with every meal.

Let me give you just one example of powerful bone food...

I’m talking about plums

Or as some people like to say, ‘dried plums’.

As we age, lower estrogen levels can lead to inflammation and oxidative stress. These can increase bone loss and fractures.

Plums rich in minerals

Vitamin K, phenolic compounds and dietary fiber. These can all combat oxidative stress and inflammation.

The evidence was recently published in the journal Advances in nutrition. [2]

Researchers looked at 28 studies in both humans and animals. They found that women who ate about ten plums a day for a year improved bone mineral density in the forearm and lower back. They also found that eating just 5 to 10 plums per day for six months prevented loss of bone mineral density and reduced bone resorption.

Plums help reduce bone loss because they are high in polyphenols. These are powerful antioxidants. Other fruits are also rich in polyphenols, including apples, blackberries, cherries, grapes, pears, pomegranates, raspberries and strawberries. [3]

More antioxidants than any other fruit

Plums also give you a boost of a little-known bone mineral called drill. It ensures that bones do not lose calcium and magnesium. It also helps your body produce and use vitamin D, which is crucial for bone formation.

And of course, prunes have additional benefits for your colon and help you stay regular. Studies show they improve your gut microbiota (bacteria) and may help reduce your risk of colon cancer.[4]

Low glycemic index

If you’re worried about getting too much sugar from dried fruit, plums are still a good choice. One serving of about 60 grams or 6 plums is only 29 on the glycemic index. [5]

Everything below 55 is considered low. That means they won’t give you a sugar rush thanks to their high fiber content. Just make sure that the plums you buy do not contain added sugars.

Skelly and I are always looking for easy ways to sneak a little spice into our day. We like to chop up a few plums and throw them on our morning oatmeal. You can also add them to a healthy green smoothie (make sure these are pitted plums) or to your yogurt. Or just grab a few for an on-the-go snack.

Osteoblasts – Bone building cell

Last: “Animal and cell studies suggest that prunes and/or their extracts improve bone formation and inhibit bone resorption through their action on cell signaling pathways that influence the differentiation of osteoblasts and osteoclasts.” [6]

From my bones to yours,

Irma Jennings INHC,

Your holistic bot coach

^[1] JA Cauley et al. “Incidence of Fractures Compared with Cardiovascular Disease and Breast Cancer: The Women’s Health Initiative Observational Study” Osteoporosis Int. 2008; 19(12): 1717–1723.

^[2] Janhavi et al., “The Role of Plums in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women,” Advances in nutrition, 2022; nmab162, https://doi.org/10.1093/advances/nmab162

^[3] Jonny Bowden, “The 150 Healthiest Foods in the World, Revised Edition: The Surprising, Unbiased Truth About What You Should Be Eating and Why.”

^[4] Texas A&M AgriLife. “Plum good health benefits.” ScienceDaily. www.sciencedaily.com/releases/2015/09/150927120304.htm (accessed February 23, 2022).

^[5] What is the glycemic index of plums? https://www.livestrong.com/article/415499-glycemic-index-of-prunes/ (accessed February 25, 2021).

[6] https://pubmed.ncbi.nlm.nih.gov/28422064/

Want more bone-loving recipes?

Below is the link to purchase mine downloadable guide:

7 Day Meal Plan – Simple Cooking for Bone Health

With 27 bone-loving recipes, shopping lists, nutrition plan, storage tips, weekly tips and much more.

A fully clickable download guide to help you navigate through the recipes and all the information in this manual.

The best $47 dollars you can spend on your bot.

Below, my team created two plum recipes:

1 for vegetarians/vegans and the other for animal protein eaters.

I would appreciate giving these recipes a vote just below the description.

Tempting Tempeh with Plums

Plums can help you prevent or delay bone loss. As we age, lower estrogen levels can lead to inflammation and oxidative stress. These can increase bone loss and fractures. Plums are rich in minerals, vitamin K, phenolic compounds and dietary fiber. These can all combat oxidative stress and inflammation.

Find more bone-loving recipes on my Comprehension Bone Health Program (CBHP) waiting list here!

View all recipes here.

Preparation time 2 o’clock o’clock 30 minutes minutes

Cooking time 20 minutes minutes

Total time 50 minutes minutes

Class Main dish

kitchen American

Portions 4

Calories 119 kcal

• 2 – 8 Oz Tempeh organic packages

Marinade

• 1 cup water
• 8 plums
• 1/4 cup syrup Black belt
• 2 Tablespoon apple cider vinegar
• 1 Tablespoon Dijon mustard
• 3 clove garlic minced meat
• 1 teaspoon thyme dry
• 1/2 teaspoon ginger ground
• 1/2 teaspoon turmeric
• 1 teaspoon sea ​​salt

• Make the marinade by combining the water, molasses, prunes, vinegar, mustard, garlic and spices in a high-speed blender.

• Marinate the tempeh in the refrigerator for at least 2 hours or overnight.

• Preheat the oven to 400 degrees F.

• Place the marinated tempeh in a glass baking dish.

• Bake at 400 degrees F for 15-20 minutes

Cook once – eat twice

The nutritional information is calculated automatically and may vary based on the ingredients and products used.

Calories: 119kcalCarbohydrates: 30GEgg white: 23GFat: 1GSaturated fat: 1GPolyunsaturated fat: 1GMonounsaturated fat: 1GSodium: 636mgPotassium: 487mgFiber: 2GSugar: 23GVitamin A: 183IUVitamin C: 2mgVitamin K: 12µgCalcium: 64mgIron: 1mgMagnesium: 64mgPhosphorus: 31mgSelenium: 5µgZinc: 1mg

Keyword Gluten-free, osteopenia, osteoporosis, vegan, vegetarian

Powerful pork chops with plums

Plums can help you prevent or delay bone loss. As we age, lower estrogen levels can lead to inflammation and oxidative stress. These can increase bone loss and fractures. Plums are rich in minerals, vitamin K, phenolic compounds and dietary fiber. These can all combat oxidative stress and inflammation.

Find more bone-loving recipes on my Comprehension Bone Health Program (CBHP) waiting list here!

View all recipes here.

Preparation time 2 o’clock o’clock 30 minutes minutes

Cooking time 15 minutes minutes

Total time 45 minutes minutes

Class Dinner, main course

kitchen American

Portions 4

Calories 326 kcal

• 1 Frying pan

• 1 Meat thermometer

• 1 covered bowl

• 4 pork chops Bone-in pork tenderloins, about 6 oz each

Marinade

• 1 cup water
• 8 plums coarsely chopped
• 1/4 cup syrup
• 2 Tablespoon apple cider vinegar
• 1 Tablespoon Dijon mustard
• 3 clove garlic minced meat
• 1 teaspoon sea ​​salt
• 1/2 teaspoon black pepper ground
• 1 teaspoon thyme dry
• 1/2 teaspoon ginger ground
• 1/2 teaspoon turmeric

Marinade

• Using a high-speed blender, combine the water, molasses, prunes, vinegar, mustard, garlic and spices.

Pork chops

• Marinate the chops in a covered container in the refrigerator for at least 2 hours or overnight.

• Preheat the oven to 400 degrees F.

• Remove the pork from the marinade.

• Heat a frying pan until hot.

• Place the pork chops in the pan and sear on one side for 3-4 minutes.

• Place the skillet in the oven and bake.

• Chops are ready when a meat thermometer registers 140-145 degrees F.

• Start checking the meat after 6 minutes – check again every minute (best to use the thermometer on the side of the chop).

• Extra marinade: bring to a low boil, reduce and use as a dressing over the pork.

Cook once – eat twice

The nutritional information is calculated automatically and may vary based on the ingredients and products used.

Calories: 326kcalCarbohydrates: 30GEgg white: 30GFat: 10GSaturated fat: 3GPolyunsaturated fat: 1GMonounsaturated fat: 4GTrans fat: 1GCholesterol: 90mgSodium: 700mgPotassium: 988mgFiber: 2GSugar: 23GVitamin A: 190IUVitamin C: 2mgVitamin D: 1µgVitamin K: 12µgCalcium: 74mgIron: 2mgMagnesium: 99mgPhosphorus: 333mgSelenium: 50µgZinc: 2mg

Keyword Gluten free, osteopenia, osteoporosis, pork chops, prunes

Bone Buddies Virtual Support Group: August 2023 schedule

Join the Bone Buddies Online Virtual Support Group this August! Weekly sessions cover topics ranging from diet, exercise, treatment and more!

• Wednesday, August 9 at 5:30 PM CDT: Free practice session

• Saturday, August 12 at 10am CDT: Presentation on Genetic Influences on Low Bone Density

• Thursday, August 17 at 2:00 PM CDT: August Healthy Eating Session

• Saturday, August 19: Practice session at 10am CDT; then 11am CDT review of the presentation on Genetic Influences on Low Bone Density

• Wednesday, August 23 at 5:30 PM CDT: Review of the presentation on Genetic Influences on Low Bone Density

• Saturday, August 26: Practice session at 10am CDT; then at 11am CDT Open Forum/Best Practices

If you would like to join one of the sessions, please email Elaine Henderson at eshenderson214@gmail.com for the Zoom links. Feel free to share the meeting information with others who may be interested in attending!

About Bone Buddies

The Bone Buddies virtual online support group is open to everyone and typically meets on the second Saturday of every month at 10 a.m. Central Time on Zoom. On weeks when there is no support group meeting, the group usually meets on Zoom on all other Saturdays at 10 a.m. Central Time for free practice sessions.

A discussion about healthy eating also takes place every third Thursday at 2:00 PM Central Time on Zoom. You can submit questions to a registered dietitian. She will then receive an overview of the questions. She will also answer your questions if you attend the meeting.

Group meetings are a fun, relaxing way to learn new information about bone health and managing osteoporosis. It can also be a great way to meet others dealing with low bone density.

Send an email to Elaine Henderson at eshenderson214@gmail.com for the Zoom links. Feel free to share the meeting information with others who may be interested in attending!

For decades, scientific studies and writings on the cells that determine bone health have focused on two types of cells: osteoblasts and osteoclasts. But it turns out that a third type of cell, long overlooked and underestimated, could be the key regulator of bone remodeling.

Today we will highlight this often overlooked bone cell. You’ll gain an in-depth understanding of how it manages the strength and quality of your bones, along with its surprising role in other body systems.

Then we look at an overview of scientific studies that give you concrete steps to improve the bone-building ability of these powerful cells.

A mystery of bone biology solved

Osteocytes make up 90 to 95 percent of all bone cells, making them the most common type. Despite their ubiquity, they have received relatively little attention and scientific research compared to osteoclasts and osteoblasts.

Osteoclasts are the cells responsible for reabsorbing old or damaged bone mass. Osteoblasts create and deposit new bone mass. These two easily observable actions have dominated the study of bone health and our understanding of the mechanisms of bone loss and osteoporosis.

However, several questions remained unanswered. How do osteoblasts and osteoclasts communicate? How do they know how much bone to resorb or build? We can see that bone adapts to use, as stated in Wolff’s law: the more you use the muscles connected to a bone, the more mass that bone will add. But what do bones feel like when muscles are used?

Over the past decade, the consensus among scientists has pointed to osteocytes as the answer to these questions.^1,2

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Osteocytes are the most common type of bone cell, but their function was unknown for decades. Meanwhile, questions remained about how the body regulates bone remodeling. Recent research suggests that osteoclasts are responsible for regulating the cells that carry out bone remodeling.

Osteocytes are the center of bone regulation

Until recently, scientists thought that osteocytes were just a passive placeholder in the structure of bone. Unlike short-lived osteoblasts and osteoclasts, osteocytes live for years or even decades.

Osteocytes are distributed throughout the bone, in small cavities known as lacunae. They have tentacle-like dendrites that extend and connect to the surface of bones, other cells and even blood vessels.

All these observable features turned out to be clues to the function of these cells. Due to their even distribution and interconnectedness, they are well positioned for their primary task: monitoring the condition of the bones and regulating bone formation locally and systemically.³

The mechanisms by which osteocytes fulfill this task remained unnoticed for decades. However, research has now shown that osteocytes sense mechanical pressure on bones and receive hormonal messages about bone quality.¹

In response, osteocytes produce and release compounds that stimulate the development and function of osteoblasts, the cells that build new bone, and osteoclasts, the cells that resorb old or damaged bone.

They can send these chemical signals directly to other cells, or release them into the extracellular fluid, causing the production and activation of osteoblasts and osteoclasts.

They can even release compounds into the bloodstream to send instructions to distant organs.³ This multitude of functions is unusual for a single cell, which typically has a more limited range of actions. Osteocytes are truly unique and powerful cells.

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Recently, osteocytes have been discovered to perform several important functions in bone and body systems. They monitor the condition of the bones and regulate bone formation by releasing compounds that stimulate the production and function of osteoblasts and osteoclasts, the cells responsible for creating and resorbing bone mass.

Osteocytes collect information and provide instructions

Osteocytes, distributed throughout mineralized bone, have the unique ability to sense mechanical pressure on bone, making them mechanosensitive. That pressure is usually the result of the force exerted on the bones by muscles.

With every movement we make, the muscles must contract and pull on the bone. Osteocytes sense this mechanical load and respond by releasing compounds called paracrine factors. These factors activate the bone remodeling process, ultimately resulting in the addition of bone mass in locations where bones are in use.

This is the mechanism behind Wolff’s law, which states that bones adapt to use by adding mass. This principle also explains why exercise is so important for building bones

Osteocytes also respond to hormonal information from other bone cells about the condition of those cells, such as damage and cell death. Osteocytes use that information to direct the production of osteoclasts to remove damaged or dead bone cells, and osteoblasts to replace them with healthy new bone mass.

In addition, osteocytes release compounds that instruct the kidneys on the release of phosphate. In this regard, they function as endocrine cells and produce factors that regulate phosphate transport.³ Phosphate is an important building block of the bone mineral matrix. It combines with calcium to form hydroxyapatite crystals that strengthen bone.

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Osteocytes can sense mechanical pressure on bones and receive information from hormones about the condition of bone cells. They respond to this mechanical and hormonal information by releasing paracrine factors that generate and activate osteoblasts and osteoclasts. They also communicate with the kidneys to regulate the release of phosphate to be used for the production of new bone mineral matrix.

How osteocytes regulate bone remodeling

Osteocytes regulate the bone remodeling cycle through the release of many different factors and compounds. They contain:³

Savers will likely recognize some of these factors. Several of these are targeted by anti-osteoporosis drugs that artificially intervene in the regulation of the bone remodeling process.

For example, the osteoporosis drug Prolia (denosumab) works by mimicking osteoprotegerin to inhibit RANKL and ultimately render osteoclasts inactive. The drug Evenity (romosozumab) inhibits sclerostin, a substance that limits bone formation. By inhibiting sclerostin, Evenity changes the instructions of the osteocytes, leading to increased bone formation.

However, these pharmaceutical interventions have many negative side effects and are only temporarily able to overpower the body’s natural bone remodeling system. At best, the result is a short period of denser but less healthy bones.

As savers know, bone mineral density is not the only or even the most important measure of bone health and fracture risk.

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Osteocytes generate the factors involved in bone formation and resorption. These same factors are mimicked by drugs that artificially intervene in the regulation of the bone remodeling process to increase bone mineral density.

How to improve osteocyte function

As we age, more osteocytes die than are produced, and the function of the osteocytes declines. This is an underlying cause of bone remodeling imbalances, leading to bone loss and osteoporosis.⁴

However, research has shown that regular, strenuous physical activity has a strong positive effect on bone health through the activation of osteocytes.⁵ This activation of osteocytes is essential for their function, and we can activate it through exercise.

Many studies have proven the positive end results of regular exercise, including increasing strength, building bone, and preventing falls.⁶ Now we understand more about how that cause and effect goes through osteocytes.

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The number and function of osteocytes decreases with age, but research has shown that regular, strenuous physical activity activates osteocytes and has a positive impact on bone health.

What this means for you

Activate your osteocytes through consistent weight exercises. These powerful cells are responsible for receiving information about what your body needs. Exercise tells your osteocytes that you need strong and durable bones. Through SaveTrainer you have access to all the support you need to build your ideal training routine.

The Save Institute has specially designed the SaveTrainer to adapt to your needs. Professional trainers will guide you through exercises and activities at your level, and a wide variety of disciplines and workouts are available, from yoga to strength training and meditation classes. Take advantage of what SaveTrainer has to offer today.

Upcoming research could reveal even more fascinating information about the capabilities of osteocytes. As you continue to learn, you will continue to apply your new knowledge to live the healthiest and fullest life possible.

References

¹ https://www.annualreviews.org/doi/full/10.1146/annurev-physiol-021119-034332

² https://rmdopen.bmj.com/content/1/Suppl_1/e000049

³ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3366431/#:~:text=They%20produce%20the%20soluble%20factors,kidney%20to%20regulate%20phosphate%20transport

⁴ https://www.nature.com/articles/s41419-020-03059-8

⁵ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5705732/

⁶ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3812467/

Shelly Gladstein, a peer leader for OsteoBoston, part of the Bone Health Osteoporosis Foundation (formerly NOF), invited me to answer submitted questions about Food for Healthy Bones.

I discussed:

• Oxalates
• Your body is data
• Pre- and probiotics
• Natto
• Protein Powders – Truvani Protein Powder
• Beans
• Gums – EDTA and more…..

Chapters:

Instructions for viewing chapters in the video player:

You can pause the video by clicking the chapter icon (red arrow) and go to a specific topic in the video.

Chapter 1: High Oxalate Foods – Michael Leibman, Ph.D. oxalate work – Oxalate chart
Chapter 2: Calcium in Vegetables – Calcium and Food Chart
Chapter 3: Soaking Nuts – Why
Chapter 4: Sardine Recipe
Chapter 5: Matcha Tea and Calcium Absorption
Chapter 6: Tea and Caffeine and Tannins – Impact on Bone Health
Chapter 7: Benefits of Fermented Foods
Chapter 8: Prebiotics
Chapter 9: Calcium-Rich Non-Dairy Products
Chapter 10: Protein Powders
Chapter 11: Benefits of K1 and K2
Chapter 12: Role of Probiotics
Chapter 13: Mindful eating
Question and answer session

Want recipes that bones love?

Below is the link for more information about my downloadable guide:

Approved by Dr. – 7 Day Meal Plan – Simple Cooking for Bone Health

With 27 bone-loving recipes, shopping lists, nutrition plan, storage tips, weekly tips, 5 videos and everything you need to nourish your bones. Everything in one place.

A fully clickable guide to help you navigate through the recipes and all the information in this manual.

The best $47 dollars you can spend on your bot.

Thank you.

From my bones to yours,

Irma Jennings, INHC

Your holistic bot coach

Bone Buddies Virtual Support Group: November 2023 schedule

Join the Bone Buddies Online Virtual Support Group this November! Weekly sessions cover topics ranging from diet, exercise, treatment and more!

• Saturday, November 4: Practice session at 10am CT; October Healthy Eating Review at 11am CT

• Wednesday, November 8 at 5:30 PM CT: Practice session

• Saturday, November 11 at 10am CT: Presentation on Prolia by Mike Lavacot

• Thursday, November 16 at 2:00 PM CT: Healthy Eating Q&A with Summer Lamons RD LD

• Saturday, November 18: Practice session at 10am CT; Review of the Prolia presentation at 11am CT

• Saturday, November 25: Practice session at 10am CT; Open Forum/Best Practices at 11am CT

If you would like to join one of the sessions, please email Elaine Henderson at eshenderson214@gmail.com for the Zoom links. Feel free to share the meeting information with others who may be interested in attending!

About Bone Buddies

The Bone Buddies virtual online support group is open to everyone and typically meets on the second Saturday of every month at 10 a.m. Central Time on Zoom. On weeks when there is no support group meeting, the group usually meets on Zoom on all other Saturdays at 10 a.m. Central Time for free practice sessions.

A discussion about healthy eating also takes place every third Thursday at 2:00 PM Central Time on Zoom. You can submit questions to a registered dietitian. She will then receive an overview of the questions. She will also answer your questions if you attend the meeting.

Group meetings are a fun, relaxing way to learn new information about bone health and managing osteoporosis. It can also be a great way to meet others dealing with low bone density.

Send an email to Elaine Henderson at eshenderson214@gmail.com for the Zoom links. Feel free to share the meeting information with others who may be interested in attending!