bone health

Beer boosts bones

Posted by Liz on Aug 21, 2009 in bone health | 2 comments

Beer boosts bones. Say that three times fast.

Seriously, the weekend is fast approaching and it’s a beer sort of day; well sort of. A newly-published study is touting the news that bone density is better in beer drinkers than in non-beer drinkers. On the otherhand, drinking more than two alcohol drinks a day can be harmful to bone. Confused yet?

Researchers say that at appropriate doses, alcohol stimulates calcitonin, a hormone that inhibits the breakdown of bone cells and stimulate bone formation. As women age, they experience a deficit in calcitonin, which is one reason why osteoporosis is so prevalent after menopause. Key components in alcohol that promotes calcitonin and also inhibit postmenopausal bone loss are flavones, which are a type of flavanoid primarily found in certain cereals and herbs. Evidently, beer contains flavones.

In this particular study, which was published in the journal Nutrition, researchers measured bone density of the bones in their fingers, and evaluated weight, age and alcohol use in 1697 women. Women who participated in the study were on average, 48 years old; 710 were premenopausal, 176 were perimenopausal and 811 were postmenopausal. All participants were classified as moderate drinkers (1/2 cup to 10 ounces of alcohol per week), light drinkers (less than 1/2 cup alcohol per week) or non-drinkers, and were also classified according to whether they were beer or wine drinkers.

Study findings showed that women who were characterized as moderate beers drinkers had superior bone density compared to non-drinkers and wine drinkers, regardless of menopausal status and independent of age.

The researchers point out that it is likely that certain components of hops, namely the female flowers, have high estrogen-like properties. Moreover, they say that two isoflavones — daidzein and genistein — have been shown to have bone-protective properties and are present in beer. Beer is also a major dietary source of silicon, which studies show plays a major role in bone formation.

So, what to make of this study? Should you run out and buy a six-pack? Forgo that glass of wine for a cold one? The researchers say that they are not recommending that peri- and postmenopausal women start drinking beer to decrease their risk of osteoporosis. Still, one or two beers can’t hurt, right?

Wednesday Bubble: close to the bone

Posted by Liz on Jul 15, 2009 in bone health | 0 comments

Let’s be honest; bone loss is a natural part of aging.

As I’ve written previously, women are at particularly high risk for bone loss as they age because of declining estrogen levels, and in turn, a reduced ability to prevent an increase in net bone resorption (or bone loss due to the activity of bone cells). Although isoflavones (plant derived compounds with estrogen-like properties) have been reported to protect bone from deficiencies in estrogen, there have been little data that show that they can specifically influence resorption.

Hence, I was interested in a small study published in the online edition of the Journal of Clinical Endocrinology & Metabolism examining of four different types of isoflavone supplements on bone resorption. In it, researchers compared supplements containing the isoflavones soy cotyledon (derived from the leaf coating around the seed of the soybean), soy germ (the embryo of the soybean), kudzu and red clover to 1 mg estradiol plus 2.5 mg medroxyprogesterone or 5 mg/day of the anti-osteoporosis agent Actonel®.

Study findings showed that the hormones plus progesterone or Actonel significantly decreased net bone resorption by as much as 22% and 24%, respectively. In comparison, only soy isoflavones derived from the cotyledon and germ had a significantly modest effect on reducing bone resorption (by 9% and 5%, respectively), while kudzu and red clover did not.

Clearly, this study, while small, shows that isoflavones can help to prevent bone loss during menopause. However, not all isoflavones are created equal, and source appears to as important as insuring that the product is standardized and manufactured in a licensed facility. What’s also notable about this study is that the researchers did not examine whether or not ingesting the specific isoflavones via food sources would have an equally beneficial effect.

Because it can be difficult to discern which products contain which types of isoflavones and the amounts, it’s best to speak to a nutritionist or a naturopath before supplementing your diet. No bones about it though; the results are promising enough to warrant further study.

What steps are you taking to prevent bone loss as you age? And if you use soy, in what forms are you taking it?

Bad to the bone

Posted by Liz on May 8, 2009 in bone health | 0 comments

[youtube=http://www.youtube.com/watch?v=_7VsoxT_FUY]

Are hot flashes and other vasomotor symptoms an indication of adverse bone health? According to data coming out of the Study of Women’s Health Across the Nation, they might possibly be. Notably, while studies have examined the association between vasomotor symptoms and bone mineral density (BMD) previously, they have not followed women as they undergo the menopausal transition and rather, focused on women after they completed menopause.

Here are some of the study’s highlights:

• 2,213 women, ages 42 to 52, were included in the five year study. all had a uterus, were not using hormones, and had not yet entered menopause (i.e. still had their periods)
• Menopause stage and degree of vasomotor symptoms were assessed each year by questionnaire
• Bone mineral density was measured at the study’s start and each year. Dimensions were taken at the spine, hip, and pelvis

Study findings, which were published this past March in Menopause, showed that bone mineral density was lower in women with vasomotor symptoms compered to those without. What’s more, these effects varied depending in the stage of menopause. For example, women in pre- and early perimenopause with vasomotor symptoms had lower bone density measures in their pelvic areas, while women in postmenopause with vasomotor symptoms had lower BMD in their spine and hips. Overall, bone mineral density was consistently lower in women who experienced frequent vasomotor symptoms versus those who did not. In these cases, lower bone density was more evident in the lumbar spine in early peri- and postmenopause, and in the pelvis among early pre-menopausal women.

Whew! What does it all mean?

According to researchers, the findings suggest that vasomotor symptoms in menopause are linked to bone density deficits, which vary depending on the severity of symptoms and menopausal stage. This may help women and their practitioners devise more targeted strategies to protect bone health at appropriate times, and potentially encourage regular screening to prevent osteoporosis, fractures and related problems. The National Osteoporosis Foundation’s Bone Tool Kit includes information on calcium, vitamin D and exercise. Yoga Journal also has some great advice regarding safe and helpful postures.

Hot flashes and night sweats may be bad for the bones. But there are many positive steps we can take to protect them. Afterall, we only have one set. There’s no time like the present to take better care!

Onions and bones…nothing to cry about

Posted by Liz on Apr 17, 2009 in bone health | 0 comments

I love onions. Red onions, scallions, yellow onions, spring onions, shallots; you name it. Sauteed, raw, caramelized, fried, baked. Yum! So, imagine my pleasure when I stumbled across an interesting study in the July issue of Menopause that shows a link between onion consumption and increased bone density. Yowza!

Okay, so your breath might be a bit ripe but your bones will love you for it!

Although calcium, vitamin D supplements and exercise are effective prevention tools against osteoporosis, they have not been shown to add much in the way of slowing bone loss. To address this hole in therapy, researchers have been looking towards phytochemicals, i.e. natural compounds in plants, to examine if they might increase the activity of bone building cells (osteoblasts) and decrease the activity of cells the breakdown bones (osteoclasts).

Spurred by studies in rats, researchers analyzed the bone density (repeated five times) and onion consumption (from 2 or more times daily to 1 to 6 times a year to never) in 507 perimenopausal and postmenopausal non-Hispanic white women, age 50 and older, participating in the National Health and Nutrition Examination Study. Women were divided  into four groups based on their onion consumption:

• Less once/month
• 2 times a month to 2 times a week
• 3 to 6 times a week
• Once a day or more

Because certain variables are considered risk factors for osteoporosis and could influence study findings, the researchers also measured age, smoking status, calcium intake, use of vitamin D supplements, thyroid hormone levels, intensity of exercise regimens (i.e. none, moderate, vigorous), use of estrogen, and body mass index.

The findings? The more onions the women ate, the greater the increase in their bone density. In fact, women who consumed onions at least once daily had an overall bone density of their spine that was 5% greater than women who consumed onions once a month or less.

What the study didn’t tell us was the quantity (e.g. one cup) and type of onions consumed.

Studies comparing the bone density of smokers and non-smokers at different ages have shown that a bone density difference of 4% can confer a 41% greater risk of hip fracture. So while a 5% difference seems marginal at best, the potential reduction in the risk of fractures is great.

The researchers caution that certain compounds in onions, such as quercetin, have been associated with cancer causing properties. However, they note that animal studies have found no evidence of such problems. Although further study is needed to determine if women who ate onions also consume foods other than onions that might contribute to their reduced risk for osteoporosis, they believe that onions hold great promise as an addition to other measures that prevent osteoporosis.

Me? I’m all for erring on the side of onions. Tears and all!

Sticks and stones

Posted by Liz on Apr 6, 2009 in bone health | 0 comments

Remember that nursery rhyme from days gone by? It appears that vasomotor symptoms, including hot flashes and night sweats, may be as powerful in contributing to breakage as sticks and stones. Or at least in contributing to a lower bone mineral density (BMD). BMD reflects the strength of an individual’s bone, usually in relation to calcium content.

Researchers analyzed data for 2,213 women participating in the Study of Women’s Health Across the Nation. At the time of the study, all participants had their uteri intact, were not using hormones and were determined to be in pre- or perimenopause.  Menopausal stage and vasomotor symptoms were assessed via questionnaire and BMD was analyzed at yearly follow up visits.

The results, which are published in the March/April edition of Menopause, showed that BMD was consistently lower among women who had had vasomotor symptoms than among women who had not. These findings remained even after researchers adjusted for factors such as age, time within each menopausal stage, race/ethnicity, study site, and stage of menopause at the time that the study began.

Additionally, BMD was even lower among women who had more frequent night sweats and/or hot flashes than those who did not.

Notably, these effects varied by anatomic site and were most prevalent in the lumbar spine and hip in postmenopausal women, and at the femoral neck (pelvic region) among pre and perimenopausal women. More troubling, even women in the earliest stages of menopause also experiencing vasomotor symptoms  had lower bone mineral density than those who did not.

According to the National Osteoporosis Foundation, it is never too late to start a program aimed at halting bone loss and preventing future fractures. Because data are now suggesting that vasomotor symptoms may be linked to lower bone mineral density, it might be worthwhile to speak to your doctor to determine if you should undergo BMD testing. Other important steps include making sure that you are getting adequate amounts of vitamin D and calcium, engaging in weight-bearing activity, avoiding cigarettes and minimizing alcohol intake.

There is not time like the present to avoid potential pitfalls (no pun intended). Only you and your health practitioner can determine the proper steps to take. I’d also encourage you to read more about osteoporosis at the National Osteoporosis Website. The information is thorough and easy to navigate through.

Sticks and stones may break your bones. And hot flashes and night sweats might hurt you? Yikes!

Bad to da bone, part 2

Posted by Liz on Mar 20, 2009 in bone health | 2 comments

Is there any way to prevent bone loss after menopause? It is possible that eating the proper balance of dietary fats (i.e. omega-3 fatty acids and omega-6 fatty acids) may help.

In a study published a few years ago in the Journal of Nutritional Biochemistry, researchers assessed bone mineral content and bone density in female rats. These measures are used to determine how much bone loss you have in a particular area and the risk for developing osteoporosis. The National Osteoporosis Foundation provides an excellent summary.

In the study, half the rats had their ovaries removed (leading to a rapid decline in estrogen and subsequent bone loss) and half remained intact. They were then fed diets with different ratios of omega-3s and omega-6s. After 12 weeks, data showed that rats with the lowest ratio of omega-6 to omega-3 fatty acids in their diets had significantly less bone loss and a higher bone mineral density, even in the absence of estrogen. This translated to significantly lower bone loss.

Omega-6 fatty acids are most commonly found in foods such as vegetables oils, nuts,  seeds and eggs while omega-3 fatty acids are more commonly found in fatty fish (salmon, mackerel),  nuts (walnuts) and certain vegetable oils. Notably,  eating both omega-3 and omega-6 fatty acids has been shown to lower the risk of heart and possibly other diseases. However, research continues to point to balance.

These particular findings may be due to the ability of omega-3 fatty acids to reduce the production of inflammatory compounds that associated with the breaking down or “resorption” of bones. Estrogen provides a similar protective effect but after its decline, the body becomes more vulnerable.

While researchers caution that the study results cannot be translated to humans, they certainly look promising.

It’s all about balance, right?!