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Good News For Coffee And Tea Drinkers: Daily Consumption Doesn’t Damage Bones And May Even Benefit Them! 2 Apr 6:11 PM (yesterday, 6:11 pm)

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Good News For Coffee And Tea Drinkers: Daily Consumption Doesn’t Damage Bones And May Even Benefit Them!

Coffee and tea are prevalent enjoyable favorites, and there’s exciting news for Savers who love these beverages. Studies have now confirmed that drinking your daily cup of coffee or tea does not harm bones or increase the risk of hip fracture.

In fact, one study found a positive correlation between coffee intake and bone mineral density. Pour yourself a cup of joe and discover what these studies reveal about its impact on bone health.

Genetic Variable Study Finds Positive Link Between Bone Mass And Coffee Intake

A study published in March 2024 in the journal Frontiers of Endocrinology applied a Mendelian randomization (MR) approach to measure the relationship between coffee consumption and bone mineral density.¹

Mendelian randomization uses a genetic variable to measure the potential causal relationship between a risk factor–in this case coffee consumption– and an outcome– bone mineral density. Using a genetic variable, which is randomly inherited from parents, helps researchers minimize confounding factors and enhance the reliability of their results.²

This study used two pools of participants. The first pool included 428,860 British individuals who were part of genome-wide association studies (GWAS) of the Food Frequency Questionnaire (FFQ) that compared genetics to food consumption. The second pool included 537,750 participants whose bone mineral density was measured for their total body and at four body sites: the lumbar spine, the femoral neck, the heel, and the ultra distal forearm.

Analysis of the data revealed a potential positive correlation between total body BMD and coffee intake. When analyzed by age, this positive correlation persisted among study participants aged 30 to 60. When specific bone sites were considered, researchers found a significant positive correlation between coffee intake and bone mineral density at the heel.¹

The researchers concluded that their study provides genetic evidence that coffee intake is beneficial for bone density. They suggest that for adults over 30, increasing daily coffee consumption may slow bone loss and lower the prevalence of osteoporosis.¹

Synopsis

Researchers used a genetic variable to measure the relationship between coffee consumption and bone mineral density. They found a positive correlation between coffee intake and bone mineral density. The study concluded that genetic evidence supports the idea that drinking coffee benefits bone density.

Meta-Analysis Of Studies With Tea And Coffee Drinkers

A meta-analysis published in June 2023 investigated whether coffee and tea intake is associated with bone mineral density (BMD) and hip fracture risk.

The researchers analyzed the results of 20 studies that included 508,312 participants. They divided the cohort into a low-intake group that consumed no more than one cup of tea and two cups of coffee per day, and a high-intake group that included any participant who drank more. Setting this threshold improved the reliability of the meta-analysis by allowing for more accurate comparisons between study results.³

The study concluded that daily consumption of caffeinated beverages, specifically coffee and tea, is not associated with changes to BMD or hip fracture risk. When the authors considered the age and gender of participants, they found this result is particularly true in postmenopausal women.³

This study provides further evidence that daily cups of coffee and tea can be part of a bone-healthy diet.

Synopsis

A 2023 study found that coffee and tea intake have no impact on bone mineral density or hip fracture risk, especially among postmenopausal women.

Coffee And Tea For Your Bones

Caffeine has been considered with skepticism due to previous studies that associated it with increased urinary calcium excretion, suggesting a link to bone mineral loss. However, these recent studies hold that the caffeine in coffee and tea doesn't have a net negative impact on bones– and may even have a net positive effect.

The most abundant bioactive components in coffee are caffeine and fenugreek, which researchers suggest may positively impact bone formation.¹

The authors of the first study we reviewed wrote the following about the beneficial contents of coffee.

“Flavonoids in coffee have been found to play direct or indirect beneficial roles in most processes of bone metabolism. It promotes bone formation by inducing the expression of genes related to osteoblast differentiation and matrix mineralization”¹

Tea also contains abundant flavonoids.

While this is excellent news about coffee and tea, these beverages are often consumed with different mix-ins. These additions can significantly influence the beverage's impact on bone health.

Coffee with added white sugar, pumps of syrupy sugar-based flavorings, and dairy milk contains numerous substances that harm bone. Whereas coffee taken black, or with a natural sweetener like stevia or monk fruit, and unsweetened plant-based milk, allow to reap the benefits of coffee without the drawbacks of unhealthy add-ins.

Moderation is essential—excess caffeine can cause jitters and other potential issues. However, a daily cup or tea or coffee can be part of a bone-building healthy routine. You can pair that easy-to-build habit with a behavior you'd like to increase. For example, you could always follow your morning coffee with a walk, always pair your cup of tea with a healthy breakfast, or enjoy your beverage while reading the latest news about bone health.

Moreover, it's worth noting that the act of enjoying a beverage can have its own benefits.. Soothing rituals that make you feel good can lower bone-damaging stress and help you feel positive and optimistic. That makes you more likely to follow through on your bone-building habits and achieve your health goals.

Synopsis

These studies show that coffee and tea do not harm your bones, and may even make them stronger– possibly due to flavonoids they contain. However, remember that unhealthy mix-ins (like sugar and dairy milk) can change a benefit to a detriment. Enjoy coffee and tea in moderation, and pair them with another bone building habit to double the benefits.

What This Means To You

Coffee and tea are a satisfying part of a bone-building diet. Be sure to avoid unhealthy add-ins and sweeteners and you can collect the benefits of the compounds in these beverages as an enjoyable daily ritual.

Developing habits that support a bone-healthy lifestyle can help you stay on track with your bone health goals. The Osteoporosis Reversal Program offers a holistic approach that touches on many parts of your daily life– meals, physical activities, beauty products, sleep, snacks, and more. Every part of your life has an impact on your wellness, and the Osteoporosis Reversal Program can help you orient more parts of your life toward the goal of building strong bones and avoiding falls and fractures.

There is enormous potential in seemingly small changes. With a little bit of effort you can unlock the independent and active future you deserve.

References

¹ https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1328748/full

² https://www.bmj.com/content/362/bmj.k601

³ https://www.researchgate.net/publication/371776037_…

This post Good News For Coffee And Tea Drinkers: Daily Consumption Doesn’t Damage Bones And May Even Benefit Them! first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Study Identifies Compound That May Revolutionize Osteoporosis Diagnosis And Treatment 17 Mar 8:31 PM (17 days ago)

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Study Identifies Compound That May Revolutionize Osteoporosis Diagnosis And Treatment

Scientists  have identified specific biomarkers in the bloodstream that are linked to bone loss. These cellular indicators could be the basis of new tools for diagnosing and treating osteoporosis.

This breakthrough could significantly impact the future of bone health and its treatment.

In this article, we'll break down these scientists' findings, what they mean for the study of bone formation and loss, and how they illustrate the Medical Establishment's failure to think holistically about our bodies and bones.

Cellular Signatures Track Bone Mineral Density

The primary diagnostic tool for osteoporosis is the DXA scan, which stands for dual-energy X-ray absorptiometry. It is a specialized form of X-ray technology designed to measure bone mineral density (BMD).

There are several issues with DXA scans:

• They are expensive and require special equipment.
• Variations in DXA scan models and operator techniques can lead to inconsistent results..
• They don't provide much information about bone health, quality, or strength — just density.

This new study discovered a way to measure likely bone loss using a simple blood test.

Osteoclasts are the cells that resorb bone. They are created from a variety of osteoclast precursor cells. The key discovery was identifying osteoclast precursor cells that circulate in the bloodstream. These cells, called circulating osteoclast precursor cells (cOCPs), had been identified in animals, but not in humans.¹

The study included 44 post-menopausal women, 26 of whom had untreated osteoporosis. The researchers used blood tests to measure the quantity of cOCPs in participants' blood.

They study revealed that women with osteoporosis had significantly higher levels of cOCPs compared to those with normal bone density. The researchers suggest that blood tests similar to those in their study could diagnose osteoporosis by measuring cOCP levels. This approach would be less costly and easier than DXA scans and may identify bone loss earlier.¹

Synopsis

Researchers identified a cell called circulating osteoclast precursor cells (cOPCs). They found that women with osteoporosis had significantly higher levels of cOPCs than those with normal bone density. They suggest that a blood test for cOPCs could test for osteoporosis and would be more effective, cheaper, and easier than x-ray-based DXA scans.

Implications Of Circulating Osteoclastogenic Cells

The ability to test for these cOCPs could help more women to learn that their bone remodeling process has fallen out of balance. This could allow for earlier interventions.

The nature of the intervention will still be up for debate, with Big Pharma attempting to cash in on more and earlier diagnoses by pushing more and earlier prescriptions of their drugs.

However, early detection could allow women to change their diet and lifestyle to preserve their bones before bone loss becomes severe– preventing fractures and improving their health.

The researchers also suggest that cOCPs could be targets for intervention. In fact, they theorize that denosumab (Prolia), an osteoporosis drug currently on the market, targets cOCPs.

The study found that postmenopausal women with osteoporosis who were taking denosumab had lower levels of cOCPs than women with osteoporosis who were not taking the drug.¹

This observation ties in with one of the most vexing and frightening dangers of denosumab: discontinuation overshoot.

When you stop taking denosumab your body quickly loses a large amount of bone mass, increasing the risk of vertebral fracture.²

Researchers in one study reported that “Our findings indicate an increase in osteoclast precursors, which could explain the overshoot phenomenon observed after discontinuing denosumab.”²

These researchers theorize that denosumab prevents osteoclast precursors from forming into osteoclasts. As a result, the precursor cells accumulate. And when formation is no longer blocked, the accumulated precursors cause a deluge of new osteoclasts.

The researchers who discovered the cOCPs– which they observed to decrease during denosumab use– did not measure the effect of ending treatment with denosumab on cOCP levels.

Synopsis

Earlier osteoporosis detection with a blood test allows earlier intervention. While pharmaceutical companies may promote earlier use of osteoporosis drugs, earlier detection also opens the door for women to explore drug-free strategies for building stronger bones. Some new drugs may target oOCPs, and denosumab (Prolia) may already be targeting them. This may help explain the side effect of denosumab wherein stopping the drug results in a rapid loss of bone mass and increased risk of vertebral fracture.

Reductionism Obscured The Bigger Picture

These findings give just the faintest hint at how complex and interconnected our body systems are. Different types of osteoclast precursors in different places in the body respond differently to the osteoporosis drug denosumab (Prolia). The impacts ripple out far beyond the intended goal of reducing bone loss. Denosumab can have unintended consequences, potentially worsening the problem it initially mitigated when discontinued.

That's what can happen when you try to flatten a complex system using reductionism.

Instead of considering how all of the many components interact, and recognizing how hard those interactions are to predict, the Medical Establishment gets stuck in a kind of tunnel vision.

Their approach typically involves targeting a specific cell or compound in the body with pharmaceutical interventions. But the complete ramifications of that assault are rarely known — or if they are known, are rarely disclosed– until a great deal of damage has already been done.

A holistic approach understands this danger and endeavors to use the natural pathways that our bodies already respond to– diet, exercise, lifestyle, sleep, clean air and water, avoiding toxic chemicals, and more.

You need to take care of the whole if you want the individual parts to be well– that's the foundation of holism and the Save Institute's approach to bone health.

Synopsis

Our bodies are composed of complex interconnected systems. The Medical Establishment adopts a reductionist perspective, relying on pharmaceutical solutions that treat isolated problems rather than addressing the body’s interconnected systems. Instead, you can improve the health of individual parts of a system by tending to the health of the whole system. This is holism, and it's how the Save Institute prevents and reverses osteoporosis.

What This Means To You

New tools for diagnosing bone loss may use newly discovered circulating osteoclast precursor cells. New drugs may target those same cells. However, an earlier and more accurate diagnosis is an opportunity to maximize a holistic approach to preventing and reversing osteoporosis.

The Osteoporosis Reversal Program describes that approach in simple, accurate detail.

The ORP is based on hundreds of scientific studies and uses the most up-to-date knowledge about bone health to chart a drug-free path to building and maintaining strong, durable bones. Critically, it considers the whole body and whole health in the fight against osteoporosis.

A holistic approach ensures that you don't destroy one part of your health in pursuit of another. To lead the life you deserve, you need strong bones and good overall health. With an all-natural holistic approach, you can have both.

References

¹ https://insight.jci.org/articles/view/178977

² https://academic.oup.com/jbmr/advance-article/doi/10.1093/jbmr/zjae170/7825410

This post Study Identifies Compound That May Revolutionize Osteoporosis Diagnosis And Treatment first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Sugary Drinks Or Sweet Treats: Study Unveils Which Are More Damaging To Your Bones And Health 11 Mar 8:31 AM (24 days ago)

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Sugary Drinks Or Sweet Treats: Study Unveils Which Are More Damaging To Your Bones And Health

Excessive sugar consumption has been consistently linked with a variety of negative health outcomes, including obesity and diabetes.

New research from Swedish scientists has shown how different sources of sugar have different impacts on the cardiovascular system. Their study with nearly 70,000 Swedish participants found marked differences between eating sweet treats and drinking sugary beverages.

We will examine the methods and results of this study so that you can apply its findings to your dietary choices. Then, you'll learn how the sugar consumption habits analyzed by this study can impact your bone health.

A Study On Sugar Consumption And Cardiovascular Health

The study, published in December 2024, analyzed diet and health data from 69,705 Swedish participants aged 45 to 83. Researchers used questionnaires to gather information about participants' diets and lifestyles. Data was collected at the beginning of the study in 1997 and again at its conclusion in 2009.

The questionnaires gathered data about participants' consumption of foods of three categories:

• Sugar-sweetened drinks, including all sweetened sodas and fruit drinks with added sugar but excluding 100% fruit juices
• Treats like pastries, ice cream, chocolate, and candies
• Toppings such as table sugar, honey, jellies, and jams

Medical records established participants' incidence of seven cardiovascular health events: two different types of stroke (ischemic and hemorrhagic), heart attacks, heart failure, aortic aneurysms, atrial fibrillation, and aortic stenosis. During the study period, 25,739 participants were diagnosed with one of these cardiovascular events.

The researchers compared the incidence of these cardiovascular health issues with each participant's consumption of items in the three sugary-item categories.

Synopsis

Researchers compared 69,705 Swedish participants' consumption of three sugary food categories– sugar-sweetened drinks, treats, and toppings– to their incidence of seven cardiovascular health events, including heart attacks, aneurysms, and strokes.

Sugary Drinks Pose Outsized Risks To Heart Health

The researchers found a correlation between consuming added sugars from any source and an increased incidence of ischemic stroke and abdominal aortic aneurysm.

Among the individual food categories, sugary beverages proved uniquely harmful. The study found that greater consumption of sugary beverages correlated with a higher incidence of four of the cardiac events they tracked.

The results associated drinking more than eight servings of sugar-sweetened beverages per week with:

• 11% higher risk of atrial fibrillation
• 18% higher risk of heart failure
• 19% higher risk of ischemic stroke
• 31% higher risk of abdominal aortic aneurysm

The researchers suggested that because liquids create less feelings of fullness, sugary drink consumption may lead to overconsumption.

The category of sweet treats showed a very different pattern. Participants with lowest intake of sugary treats exhibited the highest risks of cardiovascular events. Occasional treat consumption was associated with better outcomes than no treats. Similarly, consuming more sugary toppings was associated with reduced rates of heart failure and aortic stenosis.

The researchers advised caution when interpreting this unexpected outcome, as the results likely point to a behavior that is linked to treat consumption, rather than the treats themselves.

They speculated that individuals consuming very little sugar might be limiting sugar due to pre-existing health conditions that caused the cardiac events. Those who enjoyed treats may have been doing so in the context of social events. Sweden has a cultural practice called “fika” , where people gather with friends and colleagues for pastries and coffee, an activity often enjoyed by healthy, socially active individuals. The community connection and interaction fostered by this practice may have positive effects on overall health.

The study's clearest result underscores the dangers of sugary beverages, which were linked to serious cardiac events. The cardiovascular impacts of sugar consumption are only one facet of sugar's effect on health. Excess sugar consumption has additional negative results, including for bone.

Synopsis

Participants who consumed eight or more sugary beverages per week were substantially more likely to experience atrial fibrillation, heart failure, ischemic stroke, or abdominal aortic aneurysm. Overall dietary levels of sugar were also linked to cardiovascular events, underscoring the dangers of excessive sugar consumption, and sugary drinks in particular.

How Sugar Degrades Bone

While Bone health isn't the first concern typically associated with sugar consumption, for Savers, it may be the most important.

Sugar is acidifying, so the more you eat the more difficult it becomes to achieve an 80/20 balance of alkalizing to acidifying foods. This leads to acidification and bone loss.

Additionally, added sugars add nothing of nutritional value to foods, making them the purest form of “empty calories.” That's a part of why sugar consumption is linked to obesity.

Additionally, excessive sugar consumption increases urinary calcium excretion. It spurs the loss of bone-building minerals. The same is true of Foundation Supplements copper and magnesium. All three minerals are essential for strong bones, and each is impeded by sugar.

Sugar also increases cortisol levels. Cortisol, the stress hormone, inhibits the bone remodeling process, weakening bones.

This doesn't mean you have to avoid sweet treats altogether. There are many ways to enjoy the foods you love — even the sweet ones! — without overloading on added sugars.

• Consider using honey as a sweetener — It’s alkalizing, flavorful, and contains nutrients. It should still be used in moderation– honey falls into the study's “toppings” category and contributes to overall sugar intake.
• Substitute stevia or monk fruit sweetener for sugar. Both monk fruit and stevia are plant-derived sweeteners and great-tasting healthy sugar substitutes.
• Use recipes that call for naturally sweet foods and alternative sweeteners to satisfy your palate while protecting your bones.
• Try making your own flavorful sugar-free sodas by making fruit syrups at home with stevia, then mixing them with seltzer.

Synopsis

Sugar degrades bone through acidification, increasing the excretion of calcium, and raising cortisol levels. However, you can make sweet treats and even homemade sodas without sugar! Try the suggestions listed above.

What This Means To You

Sugar is bad for your heart and bad for your bones. Sugary drinks are especially harmful, increasing the risk of the seven cardiac events tracked in today's study — as well as a long list of other conditions.

Learning to prepare bone-healthy versions of your favorite meals, snacks, and makes reducing sugar intake simple and enjoyable. Bone Appétit is the perfect way to learn. It offers hundreds of recipes that are full of bone-building whole ingredients. Whether you're an experienced chef or a novice in the kitchen, Bone Appétit makes it easy to eat your way to stronger bones.

References

¹ https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1452085/full

This post Sugary Drinks Or Sweet Treats: Study Unveils Which Are More Damaging To Your Bones And Health first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Figs: A Surprising Bone Healthy Superfood (Plus An Easy Recipe) 3 Mar 9:21 PM (last month)

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Figs: A Surprising Bone Healthy Superfood (Plus An Easy Recipe)

Figs are one of the oldest cultivated fruits. For thousands of years, they've provided a sweet snack that contains a powerful combination of nutrients.

In this article, we'll break down the nutritional profile of figs so that you know exactly what you're getting with each tasty bite. Then we'll review how a diet that includes figs can have a positive impact on your health, including a close look at the bone-health benefits of the humble fig.

You'll also get an easy and delicious (no bake!) recipe for an irresistible fig-based snack.

What's In A Fig

Figs are relatively low in calories for their quantity of vitamins and minerals. For fruit, they have an unusually high concentration of minerals, all of which are Foundation Supplements. This makes figs a valuable addition to your diet.

One small (40-gram) fresh fig contains:¹

• Calories: 30
• Protein: 0 grams
• Fat: 0 grams
• Carbs: 8 grams
• Fiber: 1 gram
• Copper: 3% of Daily Value (DV)
• Magnesium: 2% of DV
• Manganese: 2% of DV
• Potassium: 2% of DV
• Riboflavin: 2% of DV
• Thiamine: 2% of DV
• Vitamin B6: 3% of DV
• Vitamin K: 2% of DV

Figs also contain several antioxidant polyphenols, including anthocyanins, rutin, and the carotenoids lutein, zeaxanthin, β-cryptoxanthin, and β-carotene. These plant chemicals are especially valuable for their ability to reduce oxidative damage.

The figures above are for a single fresh fig, so with each additional fig you multiply the good!

Dried figs are also popular, and prized for their extended shelf life and versatility. Their nutritional profile is quite similar to that of a fresh fig, but more concentrated due to the removal of water. Although a single dried fig has 21 calories compared to 30 in a fresh fig, dried figs are smaller, so per gram, dried figs are higher in calories and nutrients.

Bear in mind that this comparison is by piece. Dried figs are much lighter than fresh figs, since almost all of their water has been removed. So 100g of dried figs includes a larger number of figs than 100g of fresh figs.

Consider the difference in equal masses of dried and fresh figs in these categories. A similar difference is found across all of the vitamins and minerals found in figs.²

Nutrient	100g of Dried Figs	100g of Fresh Figs
Calories	249	74
Protein	3.3 grams	0.75 grams
Calcium	162mg (12% of DV)	35mg (3% of DV)
Iron	2mg (11% of DV)	0.37mg (2% of DV)
Copper	0.29mg (32% of DV)	0.07mg (8% of DV)
Vitamin K	15.6mcg (13% of DV)	4.7mcg (4% of DV)

The most significant difference between fresh and dried figs is that dried figs are often sweetened with sugar. Make note of whether your dried figs are sweetened or not, and adjust your consumption accordingly.

Synopsis

Figs are an unusually good source of minerals, including copper, potassium, and manganese. Dried figs weigh less than fresh figs, so an equivalent weight of dried figs is more densely nutritious. However, dried figs are sometimes sweetened with sugar, so be careful not to accidentally spike your sugar consumption.

Health Effects Of Figs

Figs are native to the Middle East and Western Asia, where they have long been held in high regard for their health benefits. They possess a variety of beneficial plant compounds including flavonoids, phenolic acids, carotenoids, and tocopherols.

Figs have been used for centuries in traditional medicine to address gastrointestinal, respiratory, inflammatory, metabolic, and cardiovascular problems. In recent times, figs have been studied to assess the beneficial effects of these many micronutrients on different bodily systems.

Digestive Health – Figs are an excellent source of fiber , which promotes good digestive health and helps to reduce inflammation. Figs also serves as a prebiotic by supporting the healthy bacteria in the gut.³

Metabolism – The copper content of figs supplies multiple body processes with this crucial mineral. Copper is necessary for regulating metabolism, energy production, forming blood cells, and maintaining connective tissues and neurotransmitters.

Cardiovascular Health – Some studies have found that figs improve blood pressure levels, decreasing the risk of heart disease. One such study observed that fig extract decreased blood pressure in rats regardless of whether their blood pressure levels were initially normal.⁴

Synopsis

Figs contain many plant compounds with beneficial effects. They are known to offer benefits for digestion, metabolism, and cardiovascular health.

Bone Benefits Of Figs

A study on how figs impact bone health was published in the journal Sains Malaysiana in November 2018. This systematic review examined five previous studies about figs and bone health.

It included studies on the mineral content of figs and the impacts of figs on the molecular mechanisms of the bone remodeling process.

One of the studies measured the effect of four types of long-chain polyunsaturated fatty acids (PUFAs) from figs. They found that these fatty acids interacted with the RANKL pathway to reduce the differentiation of osteoclasts– the cells that resorb old bone.⁵

Another study found that compounds in figs prevented inflammation that has been linked to bone destruction. They observed that figs supported the creation of new bone in several studies.⁵

The researchers concluded that Ficus carica, the latin name for the fig, “has beneficial effects on bone health due to its high minerals content and inhibition of osteoclastogenesis via RANKL pathway.”⁵

In addition to these findings, figs are an alkalizing food. By helping to reduce the risk of acidosis and accompanying bone loss, figs can help prevent and reverse osteoporosis.

Synopsis

Figs help keep the bone remodeling process balanced and healthy. They protect bone through polyunsaturated fatty acids that help limit the creation of osteoclasts; they prevent bone damaging inflammation; and figs are an alkalizing food that can help prevent acidosis.

A Fun Way To Eat More Figs

Plain figs make an excellent snack and they are also a great addition to a salad, chopped as a topping for oatmeal, or combined with nuts as an energy-rich snack.

This recipe offers another way to include figs in your daily diet. These fig bites are packed with protein-rich nuts and feature delicious antioxidant-rich dark chocolate.

What This Means To You

Add figs to your fruit shopping list and put their alkalizing power into your diet. Ensuring that your meals are full of colorful fruits and vegetables is one of the best ways to support bone health.

For more recipes featuring bone-building foods check out Bone Appétit, the Save Institute's cookbook and meal planner. Eating a varied and bone-healthy diet can be easy, fun, and delicious with the right guide– and Bone Appétit is crafted with you in mind. Dive into its hundreds of recipes and release your inner chef.

By making delicious and nutritious food to eat, you're also creating a brighter and more active future for yourself. Enjoy!

References

¹ https://tools.myfooddata.com/nutrition-comparison/173021/wt3/1/1

² https://tools.myfooddata.com/nutrition-comparison/174665-173021/100g-100g/1-1/1

³ https://www.ncbi.nlm.nih.gov/pubmed/24159359

⁴ https://www.ncbi.nlm.nih.gov/pubmed/28187689

⁵ https://www.researchgate.net/publication/329750269_Ficus_carica_and_Bone_Health_A_Systematic_Review

This post Figs: A Surprising Bone Healthy Superfood (Plus An Easy Recipe) first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Muscle Up For A Sharper Mind And Stronger Bones 24 Feb 10:02 PM (last month)

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Muscle Up For A Sharper Mind And Stronger Bones

Cognitive function is essential for maintaining your health and independence as you age. Mental acuity helps you make informed choices, maintain bone-strengthening routines, and tackle everyday challenges.

Multiple studies published in 2022 and 2023 have linked low muscle mass to reduced cognitive function.

In this article, we'll dive into the details of these studies. You'll learn about the link between muscle mass and cognitive function and how to keep your mind sharp and your bones strong.

An Unexpected Route To Improved Cognitive Function

Alzheimer's disease and other forms of dementia can strip away your independence, memory, and cognitive abilities. However, researchers have begun identifying risk factors modifiable through behavior.

Multiple studies have linked muscle mass to cognitive function in older adults.

A prospective population-based cohort study published in Jama Network in 2022 included 8,279 participants aged at least 65. The researchers compared each participant's muscle mass to their cognitive function over three years.

The study measured appendicular lean soft tissue mass (ALM)—the muscle tissue in the arms and legs—to assess muscle mass. ALM was assessed by dual-energy x-ray absorptiometry DXA scan).

A series of tests evaluated participants' memory, executive function, and psychomotor speed, providing a cumulative snapshot of cognitive function. Psychomotor speed is the rate at which someone can receive, process, and physically respond to information.

Of the 8,279 participants, 1,605 (19.4%) had low muscle mass at their baseline assessment. Low baseline ALM was linked to a more rapid decline in executive functions and psychomotor speed.¹

Even after the researchers adjusted the results to account for differences in participants' age, level of education, percentage body fat, and handgrip strength, low ALM remained independently associated with executive function decline.¹

This association between muscle and cognitive decline is not only clear, it's fast. Over just three years this study found reductions in mental acuity corresponding to low muscle mass. The good news is that muscle mass is what this study calls a “targetable modifiable factor.” Increasing lean tissue mass by building muscle can lower your building muscle— the risk of cognitive decline

Synopsis

A study that followed 8,279 participants aged 65 and older found that initial low levels of muscle mass correlated to a decline in cognitive function over three years. This association remained even after adjusting for other factors. Fortunately, muscle mass is a “targetable modifiable factor”, because you can reduce risk by building muscle.

Muscle Mass As A Tool For Fighting Cognitive Decline

A study published in 2023 analyzed data from 450,243 UK Biobank participants to compare muscle mass to the incidence of Alzheimer's disease. They found that an increase in muscle mass of one standard deviation was associated with a 12% reduced risk of Alzheimer's disease.²

The study also associated increased muscle mass with improved cognitive function, suggesting it may lead help reduce the risk of Alzheimer's disease.²

The researchers used appendicular lean mass, calculated as the sum of lean mass in the arms and legs, to measure muscle mass. However, similar results from trunk and whole-body lean mass measurements bolstered confidence in their findings.

A 2022 study published in JAMA Neurology reinforces these results. Researchers associated physical inactivity with an 11.8% risk of Alzheimer's disease among the 378,615 participants in their study population. They found an even higher risk, 17.7%, associated with midlife obesity. Both risk factors highlight the impact of physical inactivity and reinforce the link between muscle mass and cognitive function. ³

Synopsis

A 2023 study associated increases in muscle mass with a 12% reduction in Alzheimer's risk and improved cognitive function. Another study found a correlation between physical inactivity, midlife obesity, and Alzheimer's risk.

Compounding Risks Of Cognitive Decline And Benefits Of Exercise

Building strong and healthy bones relies upon cognitive function. You need to be sharp and mentally acute to keep up with regular bone-building exercise, prepare pH-balanced meals, and make critical choices about everything from travel plans and social activities to bone-safe cleaning and beauty products.

The connection between muscle mass and mental sharpness may seem surprising—after all, the brain isn’t a muscle. However, our bodies are finely attuned to how– and if– we use them. By exercising and building muscle, we signal to our bodies that we need to stay capable and functional– both physically and mentally.

In fact, this is the same message that exercise sends to our bone-remodeling cells. Wolff's Law was the first to describe this use-it-to-build-it relationship between physical exertion and bone-strengthening. The physical pressure that weight-bearing activities place on our bones stimulates healthy bone turnover, creating stronger, healthier bones.

These findings reveal the compounding bone health benefits of regular exercise.

• Exercise builds muscle mass and stimulates bone formation.
• Increased muscle mass increases capacity for bone formation via increased exertion on bone.
• Exercise also protects cognitive function.
• Improved cognitive function supports a bone-healthy lifestyle, so you can maintain physical function to prevent falls and fractures.

This demonstrates how a holistic approach to bone health and overall wellbeing utilizes the interconnectedness of our bodily systems to keep us strong and functional.

Synopsis

Cognitive decline threatens your ability to make bone-healthy choices and maintain bone-building habits. Exercise protects your cognitive function as it builds muscle mass and strengthens bone.

What This Means To You

Building muscle mass protects your cognitive function and increases bone strength. Who doesn't like a two-for-one deal?

If building muscle feels daunting, you're not alone. That's why the Save Institute created a resource for Savers, designed to make it easy to engage in the physical activity your bones and brain need to stay healthy.

SaveTrainer is an online video workout platform that hosts an inspiring variety of exercise videos, created by professionals and tailored to every ability level. SaveTrainer's on-demand videos let you work out whenever and wherever works best for you.

Whether you'd like to improve your resistance training practice, or improve your balance and flexibility, or try yoga, SaveTrainer has you covered.

Muscle-building workouts build more than just muscle. They strengthen your bones and your mind with every rep. Keep up the good work, and you'll be sharp, strong, and independent for many years to come.

References

¹ https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2793806

² https://bmjmedicine.bmj.com/content/2/1/e000354

³ https://jamanetwork.com/journals/jamaneurology/fullarticle/2792227

This post Muscle Up For A Sharper Mind And Stronger Bones first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Save Institute Proven Right As FDA Adds Eggs To Healthy Foods List 17 Feb 2:49 PM (last month)

Save Our Bones

Save Institute Proven Right As FDA Adds Eggs To Healthy Foods List

Eggs are finally getting their due. In December 2024 the FDA announced that eggs meet their newly updated definition of healthy. Previously, eggs didn't make the healthy list, based on faulty and outdated science that misrepresented the dietary impact of eggs.

The Save Institute has always held that eggs, while acidifying,  are a healthy and bone-beneficial food that should be part of every Saver's diet. This news vindicates one of the Save Institute's long-held positions as yet again the Health Establishment moves into alignment with the recommendations of the Osteoporosis Reversal Program.

In this article, you'll learn more about why eggs got a bad rap, their nutritional profile, and why they're a powerful part of any bone-building diet.

Eggs Beat The Allegations

For the past several decades eggs have been maligned as unhealthy. They were falsely thought to contribute to high cholesterol levels and potential heart health issues. Time magazine famously included eggs in a cover story about foods that are bad for cholesterol, and the confusion persisted for decades.

In the early 1990s, the FDA rolled out its guidelines for the “healthy” nutrient content claim for use in food labeling. To be able to use the “healthy” label, foods had to contain below a certain level of total fat and dietary cholesterol, as well as saturated fat and sodium.¹

The agency finally updated the guidelines for the healthy label criteria in 2024. The new criteria reduced the total fat and dietary cholesterol limits, replacing them with added sugars, in addition to saturated fat and sodium.

This belated correction reflects the sugar industry's effective lobbying campaign to protect their product by shifting focus onto fats and cholesterols. Their initial success seeded the idea that fats are inherently bad when the reality is much more complex. Healthy fats and good cholesterol are essential parts of a healthy diet.

Added sugars, by contrast, offer no benefits while causing numerous health problems. Fortunately, the new label criteria will exclude sugary processed foods and showcase whole foods like eggs.

The new list of “healthy” foods includes:¹

• Fresh whole fruits and vegetables
• Frozen, chopped, dried, or canned fruits and vegetables
• Salmon
• Trail mix with nuts and dried fruit
• Plain low-fat or fat-free yogurt
• Eggs
• Water
• 100% olive oil

Synopsis

Eggs were denied the “healthy” label by the FDA when they established criteria in the 90s, based on the incorrect belief that they raised cholesterol and caused heart problems. However, that belief was unfounded. Eggs have been vindicated, and are now eligible for the FDAs “healthy” label, along with other nutritious foods containing healthy fats.

Nutritional Profile Of Eggs

Eggs are self-contained nutritional powerhouses. Savers will note that eggs yolks are one of the few foods that contain Vitamin D, which helps your body absorb bone-building calcium. That's especially convenient since eggs are also a good source of calcium, as well as the under-appreciated Foundation Supplement selenium.

Two eggs contain the following:

• Calories 78
• Total fat 10.6 g
• Protein 12.6 g
• Cholesterol 186 mg
• Vitamin D 87 IU
• Vitamin B1 (Thiamin) 0.066 mg
• Vitamin B2 (Riboflavin) 0.513 mg
• Vitamin B5 (Pantothenic acid) 1.4 mg
• Vitamin B6 0.121 mg
• Vitamin B9 (Folate) 44 µg
• Vitamin B-12 1.11 µg
• Vitamin A 149 µg
• Vitamin E (alpha-tocopherol) 1.03 mg
• Calcium 50 mg
• Zinc 1.05 mg
• Selenium 30.8 µg

As you can see, eggs contain a considerable amount of a wide range of nutrients.

It's worth noting that the concerns that were raised about the cholesterol level in eggs have turned out to be overblown. Most people can make eggs a part of their diet without significantly impacting their cholesterol levels.²

Synopsis

Eggs are an excellent source of a range of vitamins and minerals, including the Vitamin D, calcium, B Vitamins, and selenium.

Health Benefits Of Eggs

Eggs offer a variety of healthy benefits, thanks to their strong nutritional profile.

Cellular and Brain Health

One egg contains about 147 mg of choline, a compound used to build cell membranes. It also plays an important role in the brain, where it is used to produce signaling molecules.

Reduced Risk Of Heart Disease

Observational studies have found that higher egg consumption was associated with either no impact or a modest reduced risk of cardiovascular disease. ² This is notable because eggs were long accused of increasing the chance of heart disease. Now we know that the opposite is more likely to occur.

Muscle Health

Randomized controlled trials have found that eggs increase muscle protein synthesis and lower fat mass, supporting optimal body composition.² The protein in eggs allows your body to build and maintain muscle, which is essential for avoiding falls and fractures.

Eye Health

Eggs are an excellent source of two antioxidants that provide protection for the eyes – lutein and zeaxanthin. Egg yolks contain significant amounts of each compound. A study published in 2022 found that these antioxidants can significantly reduce the risk of cataracts and macular degeneration. This protection is important for Savers because vision is critical for avoiding trips and falls.³

Bone Health

Many of eggs' nutrients support bone health. Eggs are abundant in sulfur, which is critical for creating collagen, a major component of bone. Collagen helps provide bones with the flexibility that prevents fracture. Eggs' B-vitamin content provides the energy and metabolism you need to lead an active and bone-healthy lifestyle. The protein in eggs helps to prevent sarcopenia, the condition of muscle loss that leads to falls and fractures. Eggs' vision-protective antioxidants similarly help prevent trips and falls. On top of all of this, egg yolks are a rare food source of Vitamin D and even provide bone-building calcium.

Choose the Best Eggs for Your Bone Health

Not all eggs are created equal—choosing the right type can make a significant difference in their nutritional value. For the healthiest and most bone-supportive option, opt for pasture-raised, organic, and cage-free eggs, in that order.

Pasture-Raised Eggs

Hens roam freely outdoors, foraging for a natural diet that includes insects, seeds, and plants. This results in eggs with higher levels of omega-3 fatty acids, vitamin D, and antioxidants like lutein and zeaxanthin—all essential for reducing inflammation and supporting bone health.⁴

Organic Eggs

These come from hens fed an organic, non-GMO diet free from synthetic pesticides and antibiotics. Organic eggs have a cleaner nutritional profile and fewer contaminants.

Cage-Free & Omega-3 Enriched Eggs

While cage-free hens aren’t necessarily raised outdoors, they have more space to move than conventionally farmed hens. Omega-3 enriched eggs come from hens fed flaxseeds or algae, boosting their omega-3 content, which supports immune function and reduces inflammation.⁵

What About Conventional Eggs?

Even conventional eggs—while not as nutrient-dense as their pasture-raised or omega-3 enriched counterparts—still provide high-quality protein, vitamin B12, riboflavin, and choline. These nutrients are essential for muscle function, brain health, and metabolism. Additionally, conventional eggs remain one of the most affordable sources of complete protein, making them a beneficial option for those on a budget.

Regardless of which type you choose, eggs remain a powerhouse of nutrition and a valuable addition to a bone-healthy diet.

What This Means To You

Eggs can add valuable nutrients to your daily diet. Try adding scrambled eggs to your breakfasts, or a boiled egg as a midday snack. They are versatile, delicious, and bone-healthy.

The Save Institute was ahead of the Medical Establishment on the safety and value of eggs. They're a Foundation Food– part of the Osteoporosis Reversal Program's dietary recommendations for a bone-healthy, pH-balanced diet. The ORP is reaffirmed time and time again as new research pushes regulatory agencies to agree with what the Save Institute has been sharing from the very beginning.

Keep learning, keep growing, and keep enjoying delicious, nutritious eggs.

References

¹ https://www.fda.gov/media/184535/download?attachment

² https://pmc.ncbi.nlm.nih.gov/articles/PMC10304460/

³ https://pmc.ncbi.nlm.nih.gov/articles/PMC8874683/

⁴ https://www.psu.edu/news/agricultural-sciences/story/research-shows-eggs-pastured-chickens-may-be-more-nutritious

⁵ https://pmc.ncbi.nlm.nih.gov/articles/PMC7300047/

This post Save Institute Proven Right As FDA Adds Eggs To Healthy Foods List first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Study: Sharing Good Experiences Bolsters Resilience And Supports Bone Health 10 Feb 1:03 PM (last month)

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Study: Sharing Good Experiences Bolsters Resilience And Supports Bone Health

Sharing positive experiences with others can enhance your mental, emotional, and physical health.

A study published in the American Journal of Community Psychology builds on existing research highlighting the positive relationship between sharing good experiences, improved mood, increased resilience, and related health benefits.

This article dives into the details of the study to reveal how you can take advantage of its findings to extend the impact of your bone health successes.

Positive Emotions, Social Interactions, And Resiliency

Three researchers at the University of Arizona's Department of Psychology conducted a study on the impact of shared enjoyment and positive emotion on resilient thinking.

The study included 102 women and 89 men 40 to 65 years of age. As the foundation for their work, the authors cited previous studies that found “social support and positive interactions with others can have beneficial effects on one’s physical and mental health.”¹

Their study sought to identify associations between shared positive experiences and emotions and resilient thinking. Resilience refers to a person's ability to navigate stressful experiences while minimizing or avoiding negative impacts.

Negative experiences, such as unpleasant social interactions or bad news, can harm your mood, and reduce your motivation to follow through on healthy behaviors. However, resilient thinking– what the study authors call resilient cognitions can dampen your mood and decrease motivation to maintain healthy behaviors.

The researchers made three significant findings:

• Sharing enjoyment about the most positive event of the day was associated with increased resilient thinking that day.
• A tendency to share positive experiences was associated with a more persistently resilient mindset.
• A persistently resilient mindset was associated with resilient outcomes like improved well-being, reduced psychological distress, and better physical functioning over time.

Synopsis

A study with 191 middle-aged adults found that resilient thinking increased when participants shared their positive experiences with others. Resilient thinking enhances the ability to handle stressful events without experiencing negative mental and physical effects. The study found that resilient thinking led to a resilient mindset, which they associated with improved well-being and physical functioning over time.

Tracking Positive Experiences And What Happens When We Share Them

The study used a system of diary entries to track participants' daily shared positive experiences and self-assessments. Each participant received training to use a tablet computer to complete nightly diaries for 30 consecutive days.

Participants answered questions on various topics:

• The extent to which their positive experiences were shared with others
• Their appraisal of their own resilience
• How positive their mood was
• Positive interpersonal events such as “received a compliment from a friend,” “celebrated with spouse/partner,” and “successfully completed work on a major task/project.”

The study also conducted a follow-up to gauge how relative levels of resilience translated into health outcomes. Participants received a follow-up telephone interview a minimum of six months later to evaluate their perceived stress, psychological distress, subjective well-being, and physical functioning in the prior six months.

The study demonstrated clear positive impacts on health and wellness through shared positive experiences.

“Our results highlight the importance of sharing positive experiences in one’s daily life, which may have implications for the enhancement of immediate positive emotional states and resilient cognitions, which in turn may have long-term benefits in mental health, well-being, physical function, and resilient outcomes.”¹

Synopsis

Study participants filled out a daily diary on a tablet computer, answering questions about shared positive experiences and self-appraisals of their mood and resilience. Researchers conducted a follow-up six months later to evaluate participants’ mental, emotional, and physical wellness. They found that sharing positive experiences translated into long-term benefits to well-being, resilience, and physical function.

Sharing And Celebrating Your Successes Reaps Additional Rewards

This study, along with prior research, shows that sharing positive experiences amplifies their impact .¹ Positive feelings benefit your bone health, especially when they intersect with bone-healthy activities.

Stress and negative emotions can increase cortisol levels, a stress hormone that disrupts the bone remodeling process. Cultivating positivity is one way to counter the bone-damaging effects of cortisol. Sharing positive experiences builds the resiliency to bounce back from stressors, cutting off cortisol and protecting your bones.

Habits that increase good feelings and optimism also help you to stick to your bone-healthy routines. When you have positive expectations, you're more likely to persevere. Depression and pessimism can easily lead to giving up on your goals and the habits that help you accomplish them.

Here are some ways to build resilience and benefit from positive shared experiences as highlighted in the study:

• Instead of walking alone, set walking goals with a group, and celebrate your milestones together.
• Find a workout buddy– whether you go to the gym together, or just touch base after every workout to share your accomplishments.
• Take a class so you can learn, grow, and connect with other participants.
• When you get home, tell someone about positive experiences, or if you live alone, call a friend or a family member. This form of sharing has also been proven to boost positive emotions and mood.²

When you align this practice with actions to improve your bone health you add to the bone-building benefits.

If you learn your bone strength has improved, celebrate that with loved ones. When you complete a bone-building exercise routine, text a friend about your feelings of accomplishment. If you make a delicious meal full of the nutrients your body needs to keep your bones strong, try sharing both the meal and the pride you feel for making it!

When a setback, a rough day, or some bad news threatens to pull you off course, resilience will keep you steady so you can stick with your goals and continue improving your bone health.

Synopsis

Positivity and good feelings offer benefits to your bone health. They help reduce bone-damaging cortisol and make it easier to stick with your bone-building goals. Find ways to share positive experiences, and tell loved ones about the good things that happen in your day. These actions will develop the resilience you need to overcome stressors and keep building your bones.

What This Means To You

Share positive experiences by creating opportunities to connect with others and recounting the good moments in your day to loved ones.

Community is essential to unlocking this layer of resiliency and fortunately for Savers, we've been building community for almost 20 years. In fact, each program offered by the Save Institute has a Support Group where you can share your successes, find support, and extend the benefits of your positive experiences.

Don't just count your blessings, multiply them by celebrating them together!

References

¹ https://pmc.ncbi.nlm.nih.gov/articles/PMC6405300/#ABS1

² https://journals.sagepub.com/doi/full/10.1177/0265407512449400?rss=1

This post Study: Sharing Good Experiences Bolsters Resilience And Supports Bone Health first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Newly Discovered Protein Blocks Osteoblast Development 5 Feb 8:41 PM (last month)

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Newly Discovered Protein Blocks Osteoblast Development

Researchers at the University of Birmingham in the UK have identified a protein that inhibits the development of osteoblasts. The study used multiple approaches to determine the impact of this protein on osteoblast development and how its absence changes bone formation.

In this article we'll examine the study, what it reveals about the bone development process, and how it may influence the future of bone health interventions, including the potential for new drug development.

Newly Identified Protein Impacts Osteoblast Development

A study published in October 2024 in the journal Communications Biology identified a protein found on a specific type of endothelial cell known as type-H endothelial cells.

Endothelial cells line blood vessels. In the past decade, researchers discovered a unique type of blood vessel within bone tissue, called Type-H blood vessels. Type-H endothelial cells aid the bone remodeling process by transporting immature osteoblasts to sites in need of new bone tissue. Osteoblasts are the cells responsible for creating new bone material.

Researchers identified a protein that can be found on Type-H endothelial cells called CLEC14A. Their study concluded that protein CLEC14A delays the development of immature osteoblasts, delaying or preventing them from depositing new bone material.¹

Synopsis

Type-H endothelial cells transport immature osteoblasts to sites of bone deposition. New research has identified a protein called CLE14A which delays the development of those immature osteoblasts if it is also present on the endothelial cells.

Tracking The Impact Of An Osteoclast-Suppressing Protein

The study's authors confirmed the effects of the CLEC14A protein on osteoblasts through various methods.

The researchers observed mice bred either to produce CLEC14A normally or not to produce the protein. These genetic knock-out mice allowed the researchers to measure the impacts of the protein.

The researchers observed and recorded differences in bone formation between the two groups of mice. Mice lacking the CLEC14A protein exhibited “increased long-bone length and bone density indicative of accelerated skeletal development, and enhanced osteoblast maturation.”¹

The researchers also examined the protein by isolating immature osteoblasts from both groups of mice and observing their development in the laboratory. They found that the osteoblasts taken from mice without the CLEC14A protein matured in four days. The osteoblasts from mice with the protein took 8 days to develop.

The researchers identified CLEC14A as a vital component of cellular crosstalk  acting as a signal to slow down osteoblast maturation. The study concluded that their finding “underscores the importance of type-H capillary control of osteoblast activity in bone formation and identifies a novel mechanism that mediates this vital cellular crosstalk.”

Synopsis

The researchers conducted their study with two groups of mice, one normal, and one without the ability to produce protein CLEC14A. They examined the mice's bones and found mice without CLEC14A had denser bones with more mature osteoblasts. They also removed immature osteoblasts from both groups of mice and observed that exposure to CLEC14A delayed maturation.

The Relevance Of An Osteoblast-Regulating Protein

The CLEC14A protein is part of a complex system regulating osteoblast development and bone remodeling. These findings offer new insights into how our bodies function and highlight the importance of type-H blood vessels and endothelial cells. This blood vessel type was only identified in the last decade. Research on its function is still uncovering significant new discoveries.

This study shows that CLEC14A can prevent and delay osteoblast maturation and bone deposition, at least in mice. Further research is needed to determine if these processes occur in human bone.

This raises new questions such as: are there behaviors that encourage the overproduction of CLEC14A, hindering bone formation? Could certain behaviors reduce CLEC14A levels, enabling more osteoblasts to mature fully and effectively build new bone? These would be useful discoveries for improving bone health without the development of new drugs.

However, the scientific research process is so dominated by drug manufacturers that even this preliminary discovery is oriented toward drug development..

This passage from the study makes the researcher's intentions clear:

“The role of type-H EC (endothelial cells) in fracture healing and recent interest in harnessing them to support osteogenesis in osteoporosis is evidence of the potential of this cell type as a therapeutic target. To realise this potential, identification of druggable targets that control the interaction of type-H EC with osteoblasts is crucial. Here we identify Clec14a as a key endothelial cell-specific target protein, whose inactivation increases bone formation. Identification of entities that can modulate the activity of this protein will facilitate the dissection of the signaling pathways through which Clec14a exhibits its effects and may hold potential as novel bone anabolic therapeutics.”¹

Unfortunately, this disappointing conclusion is typical of bone health research. However, Savers now know that new discoveries could lead to yet one more drug in development. The unintended side effects of this potential drug will be discovered later– possibly not until after it has been approved by the FDA.

The Save Institute will continue to monitor developments to keep Savers up-to-date and aware of any useful information that emerges from this line of research.

Synopsis

If CLEC14A has the same effect in humans as in mice, then it may be part of the bone remodeling process that can be modulated through behavioral changes. However, the researchers lean towards Big Pharma to develop drugs that would target CLEC14A. At the Save Institute, we will continue to monitor this research for new developments.

What This Means To You

Blood vessels in our bones contain endothelial cells that transport immature osteoblasts to sites in need of new bone material. This study identified a protein that inhibits the maturation of osteoblasts.

How this information will be applied and what remains to be discovered about how this protein functions in humans, as opposed to in mice, is yet to be seen. Staying on the cutting edge of research on bone health is imperative to stay ahead of Big Pharma's plans and to use discoveries to choose the best bone-healthy behaviors.

Behavioral shifts — changes in diet, physical activity, and lifestyle choices — constitute the all-natural strategies employed by the Osteoporosis Reversal Program. The program is based on decades of scientific study into how our bodies work and how our behaviors can radically improve our health and strengthen our bones.

Keep learning and keep taking sustainable steps toward an active and independent future.

References

¹ https://www.nature.com/articles/s42003-024-06971-3#Sec9

This post Newly Discovered Protein Blocks Osteoblast Development first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Brazil Nuts and Bone Health: The Selenium Superfood for Stronger Bones 27 Jan 8:00 PM (2 months ago)

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Brazil Nuts and Bone Health: The Selenium Superfood for Stronger Bones

Brazil nuts are the seeds of the Brazil nut tree, native to the Amazon rainforest in South America. These giant trees can grow up to 160 feet tall and produce large nuts that contain remarkable quantities of a hard-to-find mineral.

Brazil nuts have a very high level of the trace mineral selenium. They contain so much of the mineral that one could easily overdose by eating Brazil nuts. However, selenium is also an important mineral for the operation of several bodily systems– including bone remodeling.

In this article, we'll review the nutritional profile and health benefits of Brazil nuts, how to ensure you don't consume too much selenium, and how you can use Brazil nuts to get the ideal amount of selenium for strong and healthy bones.

The Nutritional Profile Of Brazil Nuts

Brazil nuts are larger compared to other popular nuts and have a nutty, buttery taste. They're commonly sold in rough brown shells, shelled, or blanched, or sometimes as part of mixed nuts.

Brazil nuts are notable for containing a variety of micronutrients and for their unusually high levels of the trace mineral selenium.

A single Brazil nut contains about 96 mcg of selenium– 175% of the recommended daily value (DV).

Brazil nuts are an excellent source of:

• Protein
• Fiber
• Copper
• Magnesium
• Phosphorus
• Potassium
• Zinc
• Thiamine
• Vitamin E
• Selenium

One medium-sized Brazil nut weighs approximately 5g. Many nutritional breakdowns of Brazil nuts utilize a standard serving size of 1oz or 28g, but for Brazil nuts, this poses an issue because of their high selenium content.¹

Selenium is a trace mineral, meaning your body only needs a small amount of it. Too much selenium is harmful. The recommended daily allowance of selenium is 55 mcg. The upper limit of tolerable selenium intake is 400mcg, after which selenium becomes harmful.

Selenium overdose can cause breathing difficulties, cardiovascular problems, and even kidney failure. To avoid overdosing on selenium you should only eat one or two Brazil nuts a day. If you take a selenium supplement, you shouldn't eat Brazil nuts at all.

Brazil nuts are an excellent way to get your daily selenium. If you don't eat Brazil nuts, the Save Institute recommends taking 100 mcg of selenium daily.

Most people in North America get plenty of selenium from their diet, as the mineral is found in a variety of different foods, including the following:

• Fish
• Turkey*
• Chicken
• Enriched grains
• Eggs*
• Brown rice
• Sunflower seeds*
• Mushrooms*
• Oatmeal
• Spinach*
• Lentils*
• Bananas*

*Foundation Food

Synopsis

Brazil nuts contain a variety of micronutrients and a large amount of the trace mineral selenium. A single nut has 175% of the daily value of selenium. It is possible to overdose on selenium. Don't eat more than one or two Brazil nuts per day. If you don't eat Brazil nuts, the Save Institute recommends taking 100mcg per day of selenium.

Health Benefits Of Brazil Nuts

Brazil nuts contain micronutrients and polyphenols that provide a variety of benefits. Simply consuming the recommended one or two nuts per day boosts these compounds, conferring the following health benefits:

Healthy Thyroid Function – The butterfly-shaped thyroid gland, located at the base of the neck, secretes hormones that regulate growth, metabolism, and body temperature regulation. Thyroid tissue has the highest concentration of selenium in the body, which is utilized for the production of thyroid hormone T3.²

Reducing Inflammation – Selenium is an antioxidant; therefore, it reduces inflammatory oxidative damage. It increases levels of the powerful anti-inflammatory and antioxidant enzyme glutathione peroxidase. This action has protective effects throughout the body.

Brain Benefits – Brazil nuts contain ellagic acid, a polyphenol that benefits brain health through antioxidant and anti-inflammatory properties which may have protective and antidepressant effects on your brain. Selenium is also brain-potective. Low selenium levels are associated with neurodegenerative diseases such as Alzheimer’s and Parkinson’s.³

Heart Protection – Like other nuts, Brazil nuts contain heart-healthy fatty acids, including polyunsaturated fats. They're also rich in antioxidants, heart-healthy minerals, and fiber. Together, these qualities make Brazil nuts good for heart health. ⁴

Synopsis

Brazil nuts confer a variety of health benefits: maintaining thyroid function, reducing inflammation, protecting brain health, and protecting heart health.

Brazil Nuts And Bones

Many of the compounds in Brazil nuts are beneficial for bone health, such as the Foundation Supplements zinc, magnesium, and copper.

The anti-inflammatory and antioxidant properties of Brazil nuts also help protect the bone remodeling process to allow for the production of healthy bone tissue. Selenium plays an important role in bone health. As a result, Brazil nuts can be a powerful part of a bone-healthy diet.

A review published in 2022 in the journal Molecules analyzed studies of selenium's effect on bone tissue. The researchers found that selenium is important for maintaining bone health, especially in the face of osteoporosis.⁵

“Most observational studies have reported that the level of selenium correlates positively with bone health, as it increases bone mineral density or reduces the risk of osteoporotic fracture.”⁵

While not all the studies included in the review came to the same conclusion, the researchers proposed that the specific selenium supplements used in those studies could be the reason for the discrepancy.

Obtaining selenium from a food source by eating one or two Brazil nuts daily is an excellent way to make it part of your bone-building diet.

Synopsis

Studies have shown that selenium levels correlate positively with bone health by increasing density and reducing the risk of fractures. This makes Brazil nuts a powerful tool for building strong, healthy bones.

What This Means To You

You can add one or two Brazil nuts to a daily energy-boosting snack, crush them on a salad or a rice dish, or crumble them into an energy ball. Research shows that doing so can support your bone and thyroid health while helping to reduce inflammation and oxidative damage.

To learn more about minerals like selenium, how to include them in your diet, and how they benefit your bones, check out the Osteoporosis Reversal Program. The program dives deep into how your body uses the micronutrients in your diet to support bone health.

Continue expanding your knowledge of bone-building foods and incorporating them into your diet. Each small change is a step toward stronger bones and a healthier future.

References

¹ https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100514/nutrients

² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6178160/

³ https://academic.oup.com/metallomics/article/7/8/1213/6015309?login=false

⁴ https://www.imrpress.com/journal/FBS/12/1/10.2741/S539/htm

⁵ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8780783/

This post Brazil Nuts and Bone Health: The Selenium Superfood for Stronger Bones first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.

Confirmed By Study: Exercise Prevents Fall-Related Fractures 20 Jan 8:00 PM (2 months ago)

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Confirmed By Study: Exercise Prevents Fall-Related Fractures

Decades of research confirm that regular exercise improves physical function and increases bone strength and quality. For Savers, the next question is: does this effect translate into a reduction in fall-related fractures?

A group of researchers at Nanjing University in Changshu, China conducted a major meta-analysis of randomized controlled trials to discover the answer. They found that exercise effectively reduces fall-related fractures, though specific details matter.

This article explores their findings and the reviewed studies, providing guidance on effective choices for preventing fall-related fractures.

An Analysis Of Studies On Exercise And Fall-Related Fractures

A meta-analysis published in September 2020 in the journal BMC Geriatrics found that regular exercise intervention prevented fall-related fractures in older adults.

The review included 20 studies with a total of 7,704 older adult participants and follow-up times ranging from six months to seven years. Nine of the studies included exclusively women while the other 11 were mixed gender. To be included, the studies had to meet five criteria:

• The studies had to be randomized controlled trials
• The participants had to be at least 50 years of age
• the exercise intervention could not include the use of hormone replacement therapy, glucocorticoids, and bisphosphonates
• The control group for the studies had been receiving usual care
• The outcome of the studies had to be fall-related fracture incidence, irrespective of the site of fracture

These criteria bolster confidence in the analysis’s conclusions. They set a baseline of high-quality studies with comparable participant demographics, methodologies, and outcome measurements.

Synopsis

The meta-analysis included 20 studies with 7,704 adults aged 50 or older and follow-up periods of six months to seven years. The studies were all randomized controlled trials of exercise intervention studies without the use of hormone replacement therapy, glucocorticoids, and bisphosphonates. All of the studies measured fall-related fracture incidence as an outcome.

The Exercise Interventions That Reduced The Risk Of Fall-Related Fractures

A variety of different exercise interventions were used in the studies considered by this meta-analysis. The following interventions effectively reduced fall-related fracture risk among participants in those studies:

• Weight-bearing exercise, three times a week
• Muscle strengthening and balance exercise, three times a week, plus a walking program, twice a week
• Daily muscle strengthening, movement, balance training and walking
• Resistance training, balance-jumping or combining those exercises together, three times a week
• Tai Chi, three times a week
• supervised balance training, strength training and upper body exercises twice a week, plus at-home training including strength and flexibility exercises twice a week

These findings demonstrate the variety of exercise regimens that can reduce fall-related fractures in older adults. The study's authors suggest that exercise interventions should be used for this purpose.

Synopsis

The study identified various effective interventions for reducing fall-related fracture risk, including combinations of weight bearing exercises, muscle strengthening, balance training, walking, flexibility exercises, and Tai Chi.

Implementing Findings On Exercise And Fall-Related Fracture Risk

The wide variety of interventions in the high-quality studies evaluated by this meta-analysis provide an excellent example of the many paths to improving bone health. There is no single “magic” method for building bone– and that is a good thing. You can find the practice that fits into your life, ability level, and interests.

Many studies also emphasized combining at-home exercises with professionally guided workout programs. This is one of the most useful and actionable findings in the study. There are multiple ways you could take advantage of the benefits of this combination of approaches.

• Work with a personal trainer or physical therapist who will help you build an appropriate and effective workout.
• Join a class, like a yoga or aerobics class or a group workout program that focuses on strength training.
• Schedule regular walks for yourself, or even better, with a walking buddy or group so you can make each other accountable for keeping up with your walking-goals.
• Take advantage of guided at-home workouts available on video, like those created specifically for building stronger bones by the Save Institute, available on the SaveTrainer platform.

Synopsis

This study shows that there are many effective ways to use physical activity to build bone. Many of the studies combined at-home exercises with workouts guided by a professional. You can follow this example to maximize the bone-building impact of your exercise routine.

What This Means To You

Exercise is essential for building stronger bones and preventing falls and fractures. Regular exercise not only stimulates healthy bone formation but also improves balance and muscle strength to prevent falls.

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It's never too late to start a healthy habit, and every small step counts. Add a few minutes of activity to your day. Once it's established, add a little more. You'll be amazed at where you end up!

References

¹ https://link.springer.com/article/10.1186/s12877-020-01721-6#Fig2

This post Confirmed By Study: Exercise Prevents Fall-Related Fractures first appeared on Save Our Bones and was written by Vivian Goldschmidt, MA.