Saturday, March 9, 2024

Beyond Calcium: The Essential Nutrients for Strong Bones


Many believe strong bones are built solely on calcium. This misconception, often referred to as "The Calcium Lie," can lead to an incomplete approach to bone health. While calcium is important, it's just one piece of the puzzle.

A Symphony of Nutrients


This article explores 19 essential nutrients that work together to build and maintain strong bones:
Minerals:
  • Boron (B): Ensures efficient utilization of calcium, magnesium, and vitamin D to form bone in the body.
  • Copper (Cu): Crucial for collagen formation and bone mineralization.
  • Fluoride (F): Strengthens minerals in bones and teeth.
  • Magnesium (Mg): Enables vitamin D to transport calcium into bones.  Also, as Dr. Oz says, it’s important to take Ca and Mg together since calcium alone can cause constipation, whereas magnesium will prevent this side effect.[9]
  • Manganese (Mn): Supports collagen formation and bone mineralization.
  • Phosphorus (P): Partners with calcium for strong bones.
  • Potassium (K): Maintains proper pH levels and a healthy sodium-to-potassium ratio, both influencing bone mass.[1,13]
  • Silica (Si): Aids in calcium crystallization.
  • Zinc (Zn): Contributes to the collagen framework of bones.
Vitamins:
  • Vitamin A: Essential for proper development of bone-building osteoblasts.
  • Vitamin C: Necessary for the formation of bone collagen.
  • Vitamin B6: Supports strong bones.
  • Vitamin B12: Crucial for osteoblast function in bone building.
  • Vitamin D: Enables calcium and phosphorus incorporation into bones.
    • When taking oral vitamin D, consider supplementing with vitamin K2 for proper calcium distribution and to avoid potential artery hardening.[13]
  • Vitamin K (K2): Crucial for incorporating mineral crystals into the collagen matrix.
  • Folic Acid: Helps prevent bone demineralization.
Other Macronutrients:
  • Essential Fatty Acids: Maintain a healthy collagen matrix and support normal bone mineralization.
  • Protein: A moderate amount is vital for the collagen matrix in bones.

Are Calcium Supplements Effective? (YouTube link)

Balance is Key


Not only are all these nutrients essential, but their proportions also matter. For example, while vitamin A is crucial, an excess can increase fracture risk.

Building Strong Bones Through Diet


The good news is you can obtain most of these nutrients through a balanced diet rich in fruits, vegetables, nuts, and legumes.[1] These plant foods are a treasure trove of bone-building essentials, with the exception of vitamin B12. Vitamin B12 can be found in fortified cereals and animal products like milk, cheese, eggs, salmon, sardines, or beef. However, the needs are minimal, and one or two servings of animal foods per month can suffice.

By incorporating this broader perspective on bone health, you can empower yourself to build and maintain a strong, resilient skeleton.

References

  1. Building Bone Vitablity by Amy Joy Lanou, Ph.D. and Michael Castleman.
  2. Diet and osteoporosis by Wachman A and Bernstein DS. Lancet. 1968 May 4;1(7549):958-9.
  3. The Best Exercises for Healthy Bones
  4. The Whole-Food Guide to Strong Bones by Annemarie Colbin, Ph.D.
  5. Acid-Alkaline Balance (Travel and Health)
  6. Silica and Your Body
  7. Drinking Milk— It's Pros and Cons
  8. 60岁以上国人 半数有关节痛(Singapore)
  9. Dr. Oz’s 3 Key Supplements
  10. Too Much Thyroid Hormone Increases Risk for Bone Fractures (Annals of Internal Medicine)
  11. 6 Health Risks of Calcium Supplements
  12. How Much Daily Iodine Intake Is Enough?
  13. Specially Fermented Vegetables and Fennel are More Effective Than Calcium to Prevent Bone Loss
  14. The Calcium Lie by Dr. Robert Thompson
  15. Potent inhibitory effect of Foeniculum vulgare Miller extract on osteoclast differentiation and ovariectomy-induced bone loss.
  16. Check out "Normal Calcium Metabolism" in this article.
  17. Dr. Bahram H. Arjmandi discusses how dried plums (prunes) may increase bone density
    • In the context of adequate Ca and Vitamin D, dried plums may reverse osteoporosis.
  18. The Little-Known Vitamin Essential to Your Health
  19. Nutritional Aspects of Osteoporosis
  20. Japanese fermented soybean food as the major determinant of the large geographic difference in circulating levels of vitamin K2: possible implications for hip-fracture risk.
  21. Obesity and Type 2 Diabetes Harm Bone Health
  22. 10 Things Your Doctor Won’t Tell You About Your Bones
  23. Strength Training Promotes Bone Health In Men (Video)
  24. Vitamin K Nutrition, Metabolism, and Requirements: Current Concepts and Future Research
  25. Vitamin K Deficiency Is Associated with Incident Knee Osteoarthritis
  26. Osteoporosis prevention and nutrition
    • In addition to dairy, fruit and vegetable intake has emerged as an important modifiable protective factor for bone health. Several nutrients, including magnesium, potassium, vitamin C, vitamin K, several B vitamins, and carotenoids, have been shown to be more important than previously realized.
  27. Nationwide data on municipal drinking water and hip fracture: could calcium and magnesium be protective? A NOREPOS study
  28. 13 Strange and Interesting Facts About Your Bones (Infographic)
  29. Cooking With Beans & Legume (Dr Andrew Weil)
  30. Osteoporosis (Dr Michael Greger)
  31. The Risks and Benefits of Calcium Supplements (Dr Michael Greger)
  32. How Do Your Bones Change Over Time?
  33. For healthy bones: Got prunes? Onions? Salmon? Walnuts?

Monday, November 6, 2023

Skin Care and Aging: Keeping Your Skin Healthy and Youthful

Skin aging is a complex process caused by both intrinsic (internal) and extrinsic (external) factors. Intrinsic aging is influenced by hormonal changes and is inevitable, while extrinsic aging is caused by exposure to environmental factors, such as UV radiation. 

Both intrinsic and extrinsic aging can lead to collagen degradation, dryness, loss of elasticity, and wrinkling of the skin. Skin aging is also associated with loss of skin moisture, due to decreased production of hyaluronic acid.

 How to Naturally Reduce Wrinkles with Food (YouTube link)

Skin Aging


Human skin aging is a complex biological process, not yet fully understood. It is the result of two biologically independent processes:[1]
  1. Intrinsic or innate aging
  2. Extrinsic aging

Intrinsic or Innate aging

An unpreventable process, which affects the skin in the same pattern as it affects all internal organs
Is influenced by hormonal changes that occur with age.   It is well established that the deficiency in estrogens and androgens results in collagen degradation, dryness, loss of elasticity, epidermal atrophy and wrinkling of the skin.[2]


  • Recent findings suggest that skin and its appendages are steroidogenic tissues that can be significantly affected by sex steroids, particularly androgens
  • Androgens have been shown to modulate epidermal and dermal thickness, and changes in circulating androgen levels with age can alter key functions of the skin, such as epidermal barrier homeostasis, wound healing, sebaceous gland growth and differentiation, and hair growth. This can leave the skin susceptible to infections and several disease states.
 
Estrogens[3]

  • Estrogens improves the skin in a number of ways, including increasing collagen content and quality, increasing skin thickness, enhancing vascularization, and improving the extracellular matrix, which is responsible for the skin's tone and appearance.
  • Skin aging is not entirely estrogen-dependent, as the ravages of time and the external environment also play important roles.

Extrinsic aging

The result of exposure to external factors, mainly ultraviolet (UV) irradiation, that is also referred to as photoaging.
  • The sun's harmful UV radiation can damage telomeres, specialized structures found at the ends of chromosomes, and lead to the formation of free radicals, which can damage cells and contribute to aging.
  • The most visible signs of photoaging, or premature skin aging caused by sun exposure, are wrinkling and pigmentary changes. Photoaging can also lead to various forms of skin cancer.

Loss of Skin Moisture: A Key Sign of Skin Aging


Skin aging is also associated with dryness, caused by the loss of a key molecule called hyaluronic acid (HA). HA has the unique ability to bind and retain water molecules, which helps to keep the skin plump and youthful. As we age, our production of HA decreases, leading to drier, more wrinkled skin.[6]

Tips for Preventing Photoaging and Keeping Your Skin Healthy as You Age


Sun protection: Avoid the sun's harmful UV rays as much as possible
  • Seek shade whenever possible, wear protective clothing, and apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin every day, even on cloudy days. 
  • Reapply sunscreen every two hours, or more often if you are sweating or swimming.

Retinoids:
  • Retinoids can help to improve the appearance of photoaged skin. Apply a retinoid cream or serum to your face, neck, and chest every night.
  • Using retinoids can reduce collagen breakdown and boost collagen production

Antioxidants: can help to protect your skin from free radical damage
  • Include antioxidants in your diet by eating plenty of fruits, vegetables, and whole grains. 
  • You can also apply antioxidant serums and creams to your skin.

Other tips:
  • Stay hydrated
    • Drink plenty of water throughout the day to keep your skin plump and hydrated.
  • Eat a healthy diet
    • Eat a variety of nutrient-rich foods to nourish your skin from the inside out.
  • Manage stress
    • Find healthy ways to manage stress, such as exercise, relaxation techniques, and spending time with loved ones.
  • Don't smoke
    • Smoking damages the skin and accelerates aging.
  • Moisturize regularly
    • Use a moisturizer that is appropriate for your skin type to keep your skin hydrated and protect it from the elements.
    • For dry, cracked skin, Cetaphil Cracked Skin Repair Lotion is a good option.
  • See a dermatologist regularly
    • Have your skin checked by a dermatologist at least once a year to identify any potential problems early on.
By following these tips, you can help to prevent photoaging and keep your skin healthy and youthful as you age.

References

  1. Hyaluronic acid: A key molecule in skin aging
  2. Brincat MP. Hormone replacement therapy and the skin. Maturitas 2000; 35:107–117. 
  3. Makrantonaki E, Zouboulis CC. Androgens and aging of the skin. Curr Opin Endocrinol Diabetes Obes. 2009;16(3):240–245.
  4. Baumann L. Skin ageing and its treatment. J Pathol. 2007;211:241–51. doi: 10.1002/path.2098.
  5. Skin Care and Aging
  6. Hyaluronic acid: A key molecule in skin aging