Lowering C-reactive protein levels can protect your heart and bones
Did you know that heart disease and osteoporosis are closely linked – to the extent that it is suggested that people with heart disease should be screened for osteoporosis and vice versa? According to emerging science, the two conditions are linked by one key factor: inflammation.
That’s why, for February’s Heart Health Month, I recommend getting one simple blood test that can detect runaway inflammation and the associated antioxidant deficiency: the C-Reactive Protein (CRP) test. Some authorities even suggest that the high-sensitivity CRP test could predict the risk of developing serious heart disease (and other chronic diseases) years in advance (He et al. 2010; Li et al. 2017).
What is C-reactive protein?
C-reactive protein (CRP) is produced in the liver in response to inflammation; its job in the body is to attach itself to phosphocholine (a chemical produced by both microbes and dying cells) to ‘mark’ the unwanted cells so the immune system can remove them.
If there is actually an infection or injury, inflammation and the resulting high CRP are not so bad. You want your immune system to be activated so it can find and eliminate bacteria or dead and injured tissue. But in heart disease and other chronic diseases, the high CRP level indicates ongoing inflammation that does not go away.
You may remember a 2004 TIME Magazine cover story that alerted the public to the clear link between inflammation and heart disease. That was when elevated CRP was first understood for its role in the development of chronic inflammation (Rifai and Ridker 2001). It was linked not only to heart disease, but also to diabetes, stroke, metabolic syndrome and many other serious, long-term diseases, including osteoporosis.
There are dozens of studies that have looked at CRP levels in individuals with low bone density and osteoporosis and have found a clear relationship between high CRP and weak or thin bones (Ganesan et al. 2005; de Pablo et al. 2012). Interestingly, there was a greater relationship between bone weakness and CRP than bone density. One study (Schett et al. 2006) concluded that “hs-CRP level is a significant and independent risk predictor of non-traumatic fractures. This finding is consistent with the hypothesis of a close interaction between low-grade inflammation and bone turnover.” And where osteoporosis coexists with other inflammatory conditions, such as emphysema, CRP highlights that connection as well (Samaria and Bhatia 2015).
C-reactive protein is such an important marker that I even include it in my medical tests for osteoporosis that I give to all my clients. You can learn more about these tests and their significance in my online course Osteo Lab Tests.
Decreasing elevated CRP levels
- So now that we know that elevated CRP is a red flag for both your bone and cardiovascular health, what can we do about it? Fortunately, many of the recommendations I make for bone health also help reduce inflammation and lower CRP.
- Eat an Alkaline for Life diet focused on whole foods and filled with colorful fruits, berries, vegetables, nuts and seeds – and dark chocolate. By doing this, you increase your intake of antioxidants, such as vitamin C, quercetin dihydrate, alpha lipoic acid, selenium and curcumin, as well as the fat-soluble vitamins A, D, E and K, and important minerals. such as magnesium.
- Eliminate sugar, fried and processed foods, and reduce alcohol – all of which promote inflammation.
- Exercise has been found to lower CRP levels while strengthening bone. Mindfulness exercises such as tai chi and yoga can be helpful for people just starting out – and they help reduce stress levels, which are unsurprisingly also associated with higher CRP and inflammation.
- Rest! Insufficient sleep has been shown to increase inflammation and CRP levels. (And no, there’s no point in taking a nap. You need your eight hours at night.)
I encourage you to learn more about keeping your heart and bones healthy, including the amazing benefits that vitamin K2 provides your heart and bones. Read my blog — Is vitamin K2 your body’s best friend? – for more.
References
Barbour, KE, et al. 2012. Inflammatory markers and the risk of hip fracture: the Women’s Health Initiative. J Bone Mineral Res. 27(5):1167-1176.
de Pablo, P., M. S. Cooper and C. D. Buckley. 2012. Association between bone mineral density and C-reactive protein in a large population-based sample. Arthritis Rheumatism. 64(8):2624–2631.
Ganesan, K., et al. 2005. Association between C-reactive protein and bone mineral density in community-dwelling older women. J Natl Med Assoc. 97(3):329–333.
He, LP, et al. 2010. Early C-reactive protein in the prediction of long-term outcomes after acute coronary syndromes: a meta-analysis of longitudinal studies. Heart 96(5):339–346.
Jaffe, R. and J. Mani. 2014. Predictive biomarkers in personalized laboratory diagnosis and evidence-based best practices for outcome monitoring. Townsend letter, January 2014.
Li, YW, et al. 2017. Hs-CRP and all-cause mortality risk, cardiovascular disease, and cancer: a meta-analysis. Atherosclerosis. 259:75-82.
Rifai, N., and P. M. Ridker. 2001. High-sensitivity C-reactive protein: a new and promising marker of coronary heart disease. Clin Chem. 47(3):403-411.
Samaria, J. K. and M. Bhatia. 2015. Elevated CRP levels associated with osteoporosis in patients with COPD. Am J Respir Crit Care Med. 191:A5716.
Schett, G., et al. 2006. High-sensitivity C-reactive protein and risk of non-traumatic fractures in the Bruneck study. Arch Intern Med. 166(22):2495-2501.
Xu, WX, et al. 2015. High-sensitivity CRP: possible link between work stress and atherosclerosis. Ben J Ind Med. 58(7):773-779.
I am Dr. Susan E. Brown. I am a clinical nutritionist, medical anthropologist, writer and motivational person speaker. Learn my proven 6-step natural approach to bone health in my online courses.
