Is green tea really better than coffee?

by Brynna Connor MD | Jun 13, 2024 | blog, digestion, nutrition

Is green tea really better than coffee?

While most people drink at least one cup of coffee every day, many believe that green tea is a better health and nutritional option than coffee.

Is it true? What about caffeine? Antioxidants? Anti-inflammatory properties? What is the impact on blood pressure, and which one can lower glucose and insulin levels?

Dr. Brynna Connor was interviewed in the Lifestyle section of aol.com in an article entitled, “Is green tea really better than coffee? Doctors and nutritionists weigh in.”

About the 10 Healthiest Superfoods

by Brynna Connor MD | May 1, 2024 | blog, nutrition

Eggs are a rare and complete high-quality protein source.

Next to fish and chicken, eggs are a great choice when seeking sources of protein. Read the article “10 Healthiest Superfoods to Add to Your Diet, Nutritionists say,” in bestlifeonline.com, where Dr. Connor is quoted.

Bone-Boosting Foods: Do They Prevent Osteoporosis?

by Brynna Connor MD | Mar 16, 2023 | diet, hormones, meals, natural remedies, nutrition, other

Weak bones are a growing concern as you get older. Your bone tissue naturally thins out and loses strength over time. Among adults over the age of 50, about one out of 20 men and one out of five women have osteoporosis or weakened bones.

There are several types of medications and lifestyle changes that can help strengthen bones or slow down bone loss. In particular, the things you eat have a major impact on the health of your skeleton. Good or poor diet choices may help determine whether you experience pain or falls due to bone loss.

What Is Osteoporosis?

Osteoporosis is a condition that leads to fragile bones and an increased risk of experiencing a bone fracture (broken bone). You may have this condition if you lose too much bone mineral density (the amount of minerals found in your bones). You may also be diagnosed with this condition if you have broken bones in the past, and your doctor thinks you are at risk for breaking another one.

How Do You Know If You Have Osteoporosis?

Osteoporosis is often considered to be a “silent” disease — it doesn’t often cause symptoms. In some cases, people with osteoporosis may notice certain changes. Their height may shrink, they may not be able to stand up straight, or their spine may curve until it forms a rounded hump at the base of the neck.

Your doctor can measure your bone mineral density with a special X-ray scan that measures the thickness of your bones. Your bone density is compared to the density of an average healthy, young adult. The more different your bones are from a young adult’s, the lower your bone density and the higher your chances of breaking a bone.

You should start undergoing regular screening tests to measure your bone density starting at age 65. However, it may be a good idea to start undergoing testing at age 50 if you have certain risk factors, such as a parent who has previously broken their hip. Ask your doctor if bone mineral density testing might be helpful for you.

The Many Causes of Osteoporosis

Some people have a higher chance of developing this disease. Some risk factors include:

Being a woman
Being white or Asian
Older age
Having a low body weight
Having a family history of osteoporosis
Not getting enough physical activity
Drinking a lot of alcohol
Smoking cigarettes
Experiencing hormone imbalances such as low levels of estrogen or testosterone
Having certain medical conditions that cause inflammation or impact the kidney or liver
Using certain medications, such as proton pump inhibitors, glucocorticoids, selective serotonin reuptake inhibitors (SSRIs), or cancer drugs

Diet also plays a large role in the health of your bones. Not getting enough of certain nutrients can cause bone loss. Additionally, the foods and drinks you consume can have an impact on other osteoporosis risk factors, such as hormone levels and inflammatory diseases.

The Best Nutrients for Preventing Osteoporosis

When you want to strengthen and protect your bones, it is a good idea to make changes to your diet. Several vitamins and minerals are important for maintaining the normal processes that help your body build up bone. Making sure that you are eating enough foods that contain these nutrients is an important part of maximizing your bone health.

In order to find out how much of each nutrient you are getting from your diet, check the Nutrition Facts labels on your foods and drinks.

Calcium

Calcium is a mineral that supports healthy nerves, muscles, and blood vessels. Without this substance, your cells and tissues wouldn’t be able to properly function. The body needs to keep calcium levels within a certain range in order to stay healthy.

The body can’t make its own calcium, and relies on the things you eat and drink in order to get the calcium it needs. As the body absorbs calcium from the diet, it stores extra calcium in the bones.

Calcium is part of a delicate balancing act called bone remodeling that helps the body maintain bone tissue. During this process, osteoclast cells break apart the old bone and the body reabsorbs and recycles any nutrients, such as calcium, that are released. Next, osteoblast cells will add new bone using collagen and various minerals. If you don’t eat enough calcium, the body will take it from the bones but won’t be able to replace it with new, strong bone tissue.

In order to keep up with the body’s calcium needs, experts recommend that adults get at least 1,000 mg of calcium each day. Older adults who have an increased risk of bone loss should get even more — women over the age of 50 and men over the age of 70 should aim for 1,200 mg daily.

Find calcium in foods and drinks like:

Milk
Dairy products like cheese, yogurt, sour cream, and ice cream
Canned, bone-in sardines and salmon
Green vegetables such as kale, spinach, collard greens, broccoli, and bok choi
Chia seeds
Tofu
Canned pinto beans
Certain cereals
Drinks that have added calcium, such as fruit juice, almond milk, and soy milk

Calcium is also available in supplement form or as part of a multivitamin. Some supplements, including antacid tablets, contain calcium carbonate, which should be taken along with food for optimal absorption. Other supplements that have calcium citrate can be taken with or without food and may be more easily absorbed, especially by older adults.

Vitamin D

Although the body relies on the diet for its calcium needs, the digestive system doesn’t absorb this mineral very efficiently. Only about 15 to 20% of the calcium in your foods and drinks is taken up by the body. However, vitamin D helps the body absorb more calcium.

Within the body, vitamin D becomes activated to form calcitriol, a hormone. Calcitriol interacts with cells in the intestines and kidneys to stimulate these organs to absorb more calcium for the body to use. When you don’t get enough vitamin D, your body doesn’t absorb as much calcium and your bones may weaken.

Your skin makes vitamin D when it is exposed to sunlight. However, sun can also speed up aging of the skin, leading to wrinkles, uneven skin tone, and spider veins. Ultraviolet (UV) rays from the sun are also the main cause of skin cancer. Therefore, it’s best for your overall health to protect your skin from the sun and to rely on getting vitamin D from your diet instead.

Adults should aim to get 15 micrograms (mcg) or 600 international units (IU). Those who are in their 70’s or older should be getting 20 mcg or 800 IU in order to protect their bones and help prevent osteoporosis.

Vitamin D can be found in foods like:

Fatty or oily fish, such as salmon, mackerel, trout, tuna, or sardines
Cod liver oil
Beef liver
Egg yolks
Mushrooms
Milk, which usually is usually supplemented with vitamin D
Other foods that contain added vitamin D, such as certain types of soy milk, almond milk, oat milk, yogurt, cereal, and orange juice

Vitamin D supplements can also help increase your intake of this nutrient. Your body can better absorb vitamin D supplements when it’s eaten along with foods that contain some fat.

Carotenoids

Although calcium and vitamin D likely have the biggest impact on bone health, recent research has also started identifying other nutrients that can play a role in osteoporosis and bone loss.

Carotenoids are antioxidants that help neutralize molecules that cause damage within cells. They are important for keeping the eyes healthy and for protecting against conditions like cancer.

These molecules help encourage osteoblasts to create more bone, and prevent osteoclasts from removing bone. Studies show that people who eat high amounts of carotenoids are 46% less likely to experience a fracture.

There are a few different types of carotenoids that can help keep bones strong. Lycopene is a carotenoid found in red fruits and vegetables like tomatoes, watermelon, pink grapefruit, apricot, and guava. It can also be found in other non-red foods such as parsley and asparagus. The carotenoid beta-carotene comes from yellow, orange, and green produce, including carrots, sweet potatoes, cantaloupe, spinach, and broccoli. Green vegetables, pistachios, and eggs also contain high levels of lutein and zeaxanthin, additional carotenoids that help prevent bone loss.

Vitamin C

Vitamin C is also an antioxidant. It supports immune system health and helps the digestive system absorb iron. The body also uses this nutrient in order to help form new osteoblasts and osteoclasts and to produce collagen, a protein that provides structure for the skin, cartilage, and bones, and helps these tissues work properly.

Studies have found that vitamin C could help protect against osteoporosis. In particular, the more vitamin C men consume, the less bone loss they experience. Men who took vitamin C supplements were 69% less likely to break their hip in one study. Some studies have also found that this vitamin can help women maintain bone density as they get older.

You can get more vitamin C through supplements. It is also found in most multivitamins. Foods that contain higher levels of vitamin C include:

Citrus fruits like oranges or grapefruits, as well as juice from these fruits
Kiwi
Strawberries
Cantaloupe
Tomatoes and tomato juice
Bell peppers
Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage
Baked potatoes

One of the best ways to make sure you’re getting enough vitamin C is to eat a lot of fruits and vegetables each day. Experts recommend eating five servings of fruits and vegetables each day in order to support health, reduce risk of chronic health conditions, and live longer.

Vitamin B12

When older adults don’t get enough vitamin B12, they are more likely to have high homocysteine levels. Homocysteine is a molecule that helps control bone remodeling. Too much homocysteine can increase risk of osteoporosis, so eating more vitamin B12 may be good for the bones. People who have low levels of vitamin B12 in the blood tend to have less bone density.

Adults need at least 2.4 mcg of vitamin B12 each day for optimal health. You can find this nutrient in animal products, such as meat, poultry, seafood, milk, and eggs. If you don’t eat much meat, you can also get vitamin B12 in foods like tempeh and cereal that has had this vitamin added in during the manufacturing process.

Resveratrol

Some research has found that women who drink red wine may be more likely to have better bone health. Experts think that this effect might be because red wine has resveratrol, a substance that helps protect tissues from damage. Additionally, men who take resveratrol supplements are more likely to have greater bone density in the spine.

It is important to note that drinking too much alcohol can be bad for the bones, so you should drink wine in moderation. In addition to red wine, resveratrol can also be found in grapes and nuts.

Cutting Out Foods That Lead to Weak Bones

Some foods can make it harder for your body to keep calcium levels high. Eating too much protein or too much salt can trigger your kidneys into getting rid of calcium. It’s best to eat moderate amounts of protein and follow a low-salt diet if you are worried about your bone health, especially if you think you may not be getting enough calcium from your diet.Additionally, one study found that a diet high in processed foods was connected with lower bone mineral density. For this reason, it’s better to reach for:

Whole grain products instead of refined grains
Fresh or frozen fruits and vegetables rather than canned ones
Whole chicken or fish rather than processed meats like sausage, bacon, and deli meat
Freshly-prepared meals rather than microwave meals or fast food

Putting It All Together

There are several nutrients that can help contribute to bone health, and many different food choices that can provide these vitamins and minerals. In general, eating a variety of different foods from all of the different food groups will be enough to give you all of the nutrients you need.

However, if you are worried about your bone health, talk to your doctor. You may be able to undergo blood tests that can identify any nutritional deficiencies and pinpoint any vitamins or minerals that you need more of. Additionally, you may want to talk to your doctor about whether you should undergo screening to measure your bone density, or make any other lifestyle changes that can help support the health of your bones. It is important to visit your doctor to discuss a plan for healthy bones. Make an appointment with Dr. Connor to find out what approaches are best for you.

Superfoods for Super Sperm (Part 10 of my Superfoods series)

by Brynna Connor MD | Jan 16, 2023 | diet, hormones, meals, natural remedies, nutrition, other, Sexual Health

Your diet can impact many aspects of well-being and it can be an important aspect in understanding male infertility. You may know that the things you eat affect your physical health and even your mental health, but do you understand how food can influence your sexual health?

Adding superfoods to your diet may be a good way to increase the health of your sperm and boost your fertility. While there’s no scientific definition of what makes up a “superfood,” this label is often given to foods and drinks that contain a lot of vitamins, minerals, and other nutrients that boost health. While superfoods generally can’t cure conditions like fertility, they can be an important part of optimizing your sexual health to be the best it can be.

Why Is Sperm Health Important?

In order to naturally conceive a child, you need to have enough healthy sperm. Sperm are cells made by the testicles in the male reproductive system. They combine with egg cells made by the ovaries in the female reproductive system to result in an embryo. Multiple types of hormones, including testosterone, help control the production of sperm.

There are a few components to sperm health, including:

How many sperm cells your body makes, usually measured by how many sperm cells are found within a certain quantity of semen
The ability of sperm cells to move rapidly
The sperm cells’ shape and size

If your body doesn’t make enough sperm, or if your sperm cells are abnormal, you may have a hard time getting your partner pregnant. When a couple is unable to conceive after at least one year of regular sex, they are said to be infertile. Infertility has multiple causes that can affect men and women, and there are several possible medications, surgical procedures, and lifestyle changes that can help treat this condition.

Boosting Sperm Health Through Superfoods

Men who eat certain superfoods may produce healthier sperm cells and be less likely to experience medical conditions that impact fertility. The more health-boosting superfoods you can add to your diet, the more you can optimize your sexual health.

Oysters

Oysters are a fantastic source of zinc. One serving of this seafood provides 673% of the recommended daily intake of this mineral. You can also find zinc in superfoods like pumpkin seeds, yogurt, chickpeas, and oatmeal.

Zinc is a very important nutrient for fertility in men. Tissue in the prostate gland as well as the fluid portion of semen contains high amounts of zinc. When zinc levels drop too low, your body may make less sperm, or the sperm may be shaped abnormally, die more quickly, or not work properly in order to fertilize an egg cell. Zinc also helps the body make hormones like testosterone. Some cases of male fertility problems have been linked to low levels of zinc within sperm cells.

Oily Fish

Oily or fatty fish like salmon, trout, mackerel, and sardines have a lot of omega-3 fatty acids — molecules that can help fight inflammation and cell damage. Eating more foods that contain this nutrient can help the cell membrane (outer layer) of sperm cells function properly and may boost sperm health.

Omega-3 fatty acids are good for your health in other ways, too, making them a popular choice among people looking to eat more superfoods. For example, these molecules can help boost heart and eye health, reduce symptoms of rheumatoid arthritis, and may protect against conditions like cancer and Alzheimer’s disease.

Additionally, oily fish contain coenzyme Q10 (CoQ10), also called ubiquinone. This molecule is an antioxidant, helping neutralize reactive oxygen species (ROS) — chemicals that can cause damage within cells and tissues. CoQ10 can help prevent ROS from building up in the semen, which helps sperm live longer and stay healthier. CoQ10 may also help the body make additional antioxidants that protect sperm health.

Cod Fish

Cod is a type of whitefish. It’s not an oily or fatty fish that has a lot of omega-3 fatty acids. However, it does contain a lot of carnitine, an amino acid-like molecule that helps cells process fat to be used as fuel.

Sperm cells need a lot of energy in order to be able to swim around more effectively. Carnitine helps supply sperm with the fuel they need for proper movement. It also supports the growth and development of new sperm cells.

Carnitine is also present within animal products such as beef, but too much red meat can be detrimental to your sexual health. Supplements containing carnitine are also available.

Brazil Nuts

Brazil nuts contain a lot of a nutrient called selenium. When your body doesn’t have enough selenium, you may be more likely to have problems with infertility. Like CoQ10, selenium is an antioxidant that gets rid of damaging ROS chemicals that can kill sperm.

Eating more Brazil nuts may help boost your sperm health. Just a one-ounce serving (about 6 to 8 nuts) provides nearly 1000% of your recommended daily intake of selenium! This nutrient can also be found in fish and seafood like tuna, halibut, sardines, and shrimp.

A couple of clinical trials have tested how nuts can impact male fertility. These studies found that men who eat more nuts produce more sperm and have sperm cells that move around better, are shaped more normally, and live longer.

Oatmeal

Oatmeal is a whole grain that provides a large helping of fiber — a type of carbohydrate that provides many beneficial effects for the body. Eating a lot of fiber may reduce levels of estrogen, a hormone that could prevent the body from producing enough sperm. Oats and other grains can lead to healthier sperm and increase the chances that an egg will implant in the uterus after being fertilized by sperm.

Yogurt

Your digestive system contains about 100 trillion microorganisms, including bacteria that help you stay healthy and digest your food. Eating high-fat foods can feed the “bad” bacteria, leading to chronic inflammation, a higher risk of several health conditions, and problems producing healthy sperm.

On the other hand, you may be able to increase the number of “good” bacteria in your gut by eating foods that contain probiotics (live microorganisms), such as yogurt. These foods can help improve your digestive health, which in turn has wide-ranging impacts throughout the body. You can also find probiotics in foods like sauerkraut, kimchi, and kefir.

Organic Fruits and Vegetables

When you eat produce, it may be worthwhile to reach for organic options. Fruits and vegetables are often grown using pesticides and insecticides, and these chemicals can lessen the health of sperm cells.

Foods that are certified organic have to meet certain standards as they are grown and harvested. In particular, organic fruits and vegetables come from plants that have been grown without the use of certain synthetic pesticides and fertilizers. Avoiding these chemicals may lead to higher-quality sperm. Look for the label “USDA Organic” while grocery shopping.

Fruits and vegetables also contain a lot of prebiotics — substances like fiber that can help feed the “good” bacteria in your intestines. Produce like leafy greens, onions, artichokes, and bananas may have particularly high levels of prebiotics.

Furthermore, produce generally contains a lot of antioxidants such as vitamin C, tocopherol, and lycopene that help prevent the early death of sperm cells. Overall, fruits and vegetables work on multiple fronts to help boost sexual health and sperm quality, especially if they are organic.

Diet Plans to Improve Sperm Health

Adding more individual superfoods to your diet may help improve your fertility. However, studies have also found that men who more closely stick to an overall pattern of healthy eating produce more sperm.

Men who follow the Mediterranean diet are more likely to have higher sperm counts and to produce sperm that can move more quickly. The Mediterranean diet is also well-known to provide other health benefits, including lower cholesterol and blood sugar levels and a reduced risk of conditions like heart disease, diabetes, and Alzheimer’s disease. This diet emphasizes:

Using olive oil instead of other fats like butter
Eating more nuts, seeds, and beans
Consuming large amounts of fruits and vegetables
Choosing whole grains or whole wheat products over refined grains
Eating plenty of fish, moderate amounts of chicken, and very little red meat
Drinking moderate amounts of red wine

Another diet plan that has been studied in relation to sperm health is the Prudent diet. Following this diet can boost sperm counts and help the body produce higher-quality sperm. The Prudent diet is a modified version of the Mediterranean diet in which you eat more fish, chicken, vegetables, fruit, beans, and whole grains.

Foods and Drinks To Avoid for Better Sperm Health

Studies show that some foods can lead to poor semen quality. In particular, a western diet can be detrimental to sexual health. Men who struggle with infertility are more likely to eat diets that are high in fat or calories.

In particular, you may want to limit or avoid:

Red meat like beef or lamb
Processed meat such as sausage, hot dogs, bacon, and deli meat
Foods that contain a lot saturated fats or trans fats, including processed foods, fried foods, cheese, and sugary foods and drinks
Caffeine, found in coffee, black tea, and soda

Alcohol can lead to hormone imbalances, including reduced testosterone levels, that lead to lower sperm levels. Men who drink heavily may be especially more likely to experience fertility problems. Infertility treatments such as in vitro fertilization (IVF) also tend to be less successful when men drink in the week leading up to giving a sperm sample.Some people believe that soybeans and soy products such as tofu can negatively impact male fertility. This is because soy contains molecules called phytoestrogens that are similar to the estrogen hormone made by the body. High levels of estrogen can lead to lower sperm counts. However, studies have found that men who eat moderate amounts of soy aren’t more likely to have unhealthy sperm, low testosterone levels, or other infertility problems. In fact, at least one study has found that eating some soy can actually lead to higher-quality sperm, so there is no reason for men to avoid soy-based foods.

Lifestyle Changes for Sperm Health

In addition to following a diet that provides your body with a wide range of nutrients, you can make other lifestyle changes that can boost your sexual health.

Some studies have found that physical activity can help boost sperm counts and sperm health. Likewise, men who spend more time watching television and those who lead sedentary lifestyles are more likely to produce less sperm.

Smoking cigarettes can also reduce sperm health, so quitting tobacco products may help improve infertility problems. Additionally, marijuana and other recreational drugs can prevent the body from making healthy sperm and can impact sexual health.

Changing your daily routine by eating more superfoods or creating other health-building habits can increase your sperm health. However, if you continue to struggle with infertility, your doctor can help you learn more about potential causes and recommend treatments that may increase your chances of conceiving.

If you are planning a family and would like to consult with Dr. Connor, please make an appointment.

Stronger Bones Can Prevent and Treat Osteoporosis

by Brynna Connor MD | Sep 29, 2022 | nutrition, other

As you age, your bones tend to get thinner and more brittle. This can lead to health problems and may make it harder for you to be independent and perform your usual daily activities. It can also be hard to recover from broken bones as an older adult.

Taking steps to strengthen your bones can help you stay healthy and active in the future.

Understanding Osteoporosis

Osteoporosis is a disease that leads to weak bones. About 4.2% of men and 18.8% of women over the age of 50 have this condition.

When you are younger, your body goes through an ongoing process of breaking down old bone tissue and creating new bone to replace it. However, your body will start creating new bone at a slower rate. After this time, your bone tissue will continue to be eliminated, but your body may not make enough new tissue to replace the bone loss. Therefore, it’s important to strengthen the bone you have and to take measures to prevent your bones from being broken down.

If your bones become too weak and fragile, you may be diagnosed with osteoporosis. This condition may occur if:

You have a very low bone mineral density (a measure of how much calcium and other minerals are present within your bone tissue)
You lose too much bone mass and your bones become thin
Your bone structure or quality begins to change

People with osteoporosis are more likely to experience bone breaks or fractures. The most commonly broken bones in people with osteoporosis are the hip, wrist, and spinal vertebrae. In fact, half of all women age 50 and above will experience a fracture in one of these bones at some point during their life. However, it is possible to break any bone.

Osteoporosis is related to another similar disorder called osteopenia. Osteopenia or low bone mass also leads to weakened bones but isn’t as severe as osteoporosis. However, people with osteopenia can develop osteoporosis in the future.

Symptoms of Osteoporosis

Many people with osteoporosis don’t realize they have the condition. They often don’t have symptoms when the disease is still in its early stages, and they may only discover that they have weakened bones when they experience a fracture.

In some cases, people may develop noticeable symptoms, such as:

A decrease in height
A stooped posture
Back pain due to a compression fracture of the spinal vertebrae
Kyphosis (a curving of the top area of the spine, leading to a round hump in the upper part of the back or base of the neck)

What Causes Osteoporosis?

Factors that cause your body to destroy bone at a quicker rate than normal or prevent your body from making new bone can lead to osteoporosis. You may be at risk if you:

Are older and have gone through menopause or have decreasing hormone levels
Went through early menopause, either naturally or as a result of surgery to remove the ovaries
Have experienced a period of time (at least three months in a row) in which you don’t have menstrual periods
Are underweight (weigh less than 127 pounds)
Have family members who have had osteoporosis
Have experienced a bone fracture after the age of 50
Don’t consume enough foods or drinks that contain calcium or vitamin D
Have a condition that prevents your body from absorbing calcium from the things you eat (for example, you’ve had gastric bypass surgery)
Drink a lot of alcohol
Smoke cigarettes
Are not very physically active
Have a disorder that causes chronic inflammation
Take certain medications that can weaken the bones
Have anorexia, bulimia, or another eating disorder

Certain people are also more likely to develop osteoporosis. Women get this condition more often than men — four out of five people with osteoporosis are women. There are a couple of reasons for this. First, women tend to naturally have smaller, less dense bones compared to men. Additionally, estrogen helps lengthen the lifespan of osteoblasts — the cells that build new bone tissue. When women go through menopause, they produce far less estrogen, making them lose bone more quickly. Finally, women are more likely to live longer than men, and bone strength decreases over time.

White women and Asian women get osteoporosis more often than Black women and Hispanic women. However, all women have some risk of developing the condition. White men are also more likely to develop osteoporosis than men of other races and ethnicities.

Diagnosing Osteoporosis

Your doctor can measure your bone density with a type of painless X-ray scan called central dual-energy X-ray absorptiometry (DXA or DEXA). This scan can measure how thick your bones are and use this information to determine whether you are experiencing bone loss and calculate your risk of breaking bones in the future.

Public health experts recommend undergoing a DXA to screen for osteoporosis about once every two years. The Centers for Disease Control and Prevention (CDC) recommends DXA screening for women over the age of 65. Additionally, screening may be a good idea for women between the ages of 50 and 64 who have certain risk factors (such as having a family history of osteoporosis).

A DXA may also be paired with other diagnostic tests. Your doctor may recommend a vertebral fracture assessment (VFA) — a spine X-ray that can determine if you have any breaks in your spinal vertebrae. You may also undergo blood and urine tests to look for any other health issues that could be causing bone loss.

Preventing and Treating Osteoporosis

By focusing on your bone health, you can take measures to strengthen your bones or prevent additional bone loss. These strategies may help you avoid having problems with low bone density in the future. Alternatively, if you have already been diagnosed with osteoporosis, these measures may help you prevent your condition from worsening.

Getting More Calcium and Vitamin D

Boost your bone strength with important nutrients like calcium and vitamin D. Calcium is important for many parts of the body, including the bones, muscles, nerves, and blood vessels. The body’s main way of storing calcium is in the bones. When you don’t get enough calcium from your diet, your body will remove it from your bones, making them weaker.

Foods and drinks that contain calcium include:

Dairy products like milk and yogurt
Spinach, kale, bok choy, and other dark green leafy vegetables
Broccoli
Cans of sardines or salmon that contain bones
Foods with added calcium, such as tofu, soy milk, breakfast cereal, and orange juice

You also need vitamin D in order for your digestive system to absorb calcium from your food. To get more vitamin D, reach for:

Milk
Milk alternative products like soy milk and oat milk
Oily fish such as salmon, tuna, and trout
Mushrooms
Beef liver
Egg yolks
Foods with added vitamin D, including some kinds of yogurt, margarine, and breakfast cereals

To check whether certain foods contain calcium or vitamin D, check the Nutrition Facts label. The best food sources of calcium will provide at least 20% of your daily value of this nutrient.

You can also take supplements that contain calcium, vitamin D, or both. Your skin also makes vitamin D when you are in the sun. However, too much sun exposure can increase your risk of skin cancer, so it’s a good idea to get vitamin D from your diet and protect yourself from the sun when you’re outside.

Lifestyle Changes

, One great way to increase or maintain bone density is through weight-bearing exercises. This includes any type of activity in which your muscles pull on your bones. You may want to try:

Walking
Jogging
Hiking
Climbing stairs
Doing aerobics
Weight training (lifting weights or performing bodyweight exercises)
Playing tennis
Dancing
Yoga
Tai chi

Before trying a new exercise or increasing your levels of physical activity, it’s a good idea to talk to your doctor. If you already have osteoporosis, you should avoid activities that twist your spine or put pressure on your back, including swinging a golf club, doing sit-ups, or performing toe touches. You may also need to stay away from activities like step aerobics that place a lot of pressure on your joints and may lead to fractures.

Other lifestyle changes can also help you protect your bones. Alcohol disrupts the body’s ability to use calcium, make vitamin D, regulate stress levels, and maintain a proper balance of hormones. These factors can all decrease bone density. Therefore, limiting how much alcohol you drink may lessen your chances of developing bone problems.

Studies show that people who smoke cigarettes have a higher risk of osteoporosis and bone fractures. Their bones also take longer to heal after breaking. To support bone health, join a program to help you quit smoking or ask your doctor for advice.

Managing Other Health Conditions

Several disorders can increase the risk of osteoporosis. These include anorexia, rheumatoid arthritis, conditions that lead to hormone imbalances, gastrointestinal conditions, HIV infections, and certain types of cancer.

Working with your doctor to find an effective treatment plan and keep these conditions under control may help you avoid bone problems down the line.

Avoiding Medications That Cause Bone Loss

Some medications can weaken the bones, such as:

Glucocorticoids (a type of steroid medication)
Certain medications that treat rheumatoid arthritis or asthma
Thiazolidinediones (a diabetes treatment)
Proton pump inhibitors (drugs used to treat stomach ulcers and acid reflux)
Selective serotonin reuptake inhibitors or SSRIs (medications prescribed for depression and anxiety)
Medications that treat seizures
Breast cancer or prostate cancer treatments that involve taking hormones

Taking Medication to Strengthen Bones

Certain medications can help prevent or treat osteoporosis. The most commonly used drugs are bisphosphonates, which help slow down the rate at which your body loses bone tissue. Other medications like Xgeva (denosumab) and Evenity (romosozumab) are antibody medications that block body processes that break down the bones.

Some osteoporosis medications contain hormones or related molecules that can help build up more bone. These treatments include Forteo (teriparatide), Tymlos (abaloparatide), Calcimar (calcitonin), parathyroid hormone analogs, estrogen therapy, and estrogen receptor modulators.

Staying Safe

Weakened bones lead to a greater risk of fractures, which may mean hospital visits, surgery, or a lot of bed rest. Preventing falls can help you stay safe and avoid breaking your bones.

Unfortunately, your risk of falling increases as you age. Eye problems, hearing difficulties, dulled reflexes, muscle weakness, and foot problems can all lead to falls. Additionally, you may have other health conditions or need to take medication that makes you feel tired, dizzy, confused, or off-balance.

Fortunately, there are several things you can do to help prevent falling and fractures, including:

Take care of your eyes and ears — Get your sight and hearing tested regularly. Make sure to wear any glasses, contacts, or hearing aids you are prescribed.
Get enough sleep — You are more likely to fall when you feel tired.
Take your time getting up — Your blood pressure may drop and you may feel off-balance when you quickly stand up after sitting or lying down.
Cut back on alcohol — The more that older adults drink, the more likely they are to break their hip.
Be aware of medication side effects — Talk to your doctor if you think your drug regimen is making you feel tired or confused.
Add more lighting in your home — Make sure all of your living spaces are well-lit, including stairways and long halls.
Keep your floor clear — Attach carpets and rugs to the floor to avoid slipping, and don’t leave items or electric cords laying on the floor where you could trip over them.
Wear proper shoes — Find shoes with a non-slip grip that offer comfortable support for your feet. Wear shoes in your home rather than socks or slippers with a slipperier sole.
Use an aid when walking on slippery surfaces — Install a bar or seat in your shower and use a non-skid bathmat to help prevent falling on the wet shower floor. Spread salt on the steps or sidewalks near your home to keep them from icing over in the colder months.
Ask your doctor about a cane or walker — Using assistive devices can help you avoid falling.

Getting Help With Osteoporosis

When your weakened bones go untreated, you may end up with fractures that cause a lot of pain, surgery, or disfigurement. However, there are a lot of treatment options that can strengthen the bones and help you avoid bad outcomes. Make an appointment with Dr. Connor to discuss whether it’s a good idea to be screened for osteoporosis, and work with your healthcare team to come up with a treatment plan if you are at risk of having bone problems.

The Best Anti-Aging Superfoods

by Brynna Connor MD | Apr 28, 2022 | diet, nutrition, other

Staying young isn’t just about the way you look or the way you act — it’s also about protecting your health. The older we get, the more damage builds up in our tissues and the more likely we are to be diagnosed with chronic health conditions.

Of course, there’s no way to permanently halt the aging process. However, eating right and taking care of yourself can help minimize age-related damage and keep you feeling as good as you can throughout many decades of life.

(I encourage you to read my entire series on superfoods to learn about what is so super about superfoods as well as about superfoods for weight loss, heart health, diabetes and pre-diabetes, radiant skin and gut health.)

Aging and Your Health

Every part of your body goes through age-related changes. Your skin loses its elasticity, your muscles become weaker, and your bones lose strength.

Additionally, the older you get, the higher your risk for health conditions such as:

Diabetes
Heart disease
Arthritis and other joint problems
Cognitive disorders like dementia and Alzheimer’s disease
Cancer

Adopting healthy habits, including eating more nutritious foods, may help slow down these changes and keep you as healthy as possible as you age.

What Causes Aging?

Experts are still learning about the many factors that bring about aging. However, they have identified a few possible causes, which may be affected by lifestyle habits such as diet.

Some genes help control aging. These genes may be turned on or off or develop mutations that lead to age-related changes within cells.

Aging is also linked to damage. Small molecules called reactive oxygen species (ROS) can form within cells. ROS damage DNA and cells, causing a cell to age. On the other hand, antioxidants are substances that get rid of ROS, helping prevent and heal damage. Some unhealthy foods can lead to higher levels of ROS, while other foods can act as antioxidants, keeping your cells young.

Inflammation is another factor that leads to aging. A little bit of inflammation is necessary to help the immune system fight off germs or toxins. But chronic (ongoing) inflammation can accelerate the aging process and lead to age-related health problems. Different foods can help raise or lower the amount of inflammation in the body.

Superfood Solutions to Stop Aging

Eating a variety of foods from each food group is enough to help you get most of the vitamins and minerals you need to stay healthy. However, if you’re worried about aging, you may want to eat extra superfoods that can help your cells stay healthy.

There’s no one definition of a “superfood,” but the label tends to be given to foods or drinks that offer higher levels of health-boosting nutrients. Superfoods also frequently contain helpful molecules like antioxidants, which protect cells from free radicals and help heal the damage that builds up with age. Additionally, many superfoods have been shown to help reduce the risk of developing different chronic diseases.

Adding more of these foods to your diet may help you keep your body healthy and make you look and feel as young as possible as you age!

Blueberries

Blueberries are a powerful superfood that can help keep you healthy into your later years. These fruits contain antioxidants and other anti-aging molecules.

Blueberries can protect nerve cells from ROS and inflammation. This can help prevent or even reverse age-related problems with memory, cognitive abilities, balance, and motor function.

Blueberries also contain molecules called anthocyanins that help protect against disorders like diabetes and heart disease. They may even help protect against early death.

Nuts

Different kinds of nuts — including almonds, walnuts, pistachios, Brazil nuts, and pine nuts — provide healthy fats and protein and help protect against inflammation. Another big benefit of eating nuts is their ability to help prevent age-related health conditions such as diabetes, heart disease, and cognitive problems like Alzheimer’s disease and dementia.

Nuts may even help you live longer. One study found:

People who ate nuts once per week were 89% less likely to have an early death.
Those who ate nuts two to four times a week were 87% less likely to die early.
Eating nuts five or six times per week led to an 85% reduced risk of early death.
People who had nuts at least seven times a week were 80% less likely to die early.

Pomegranates

Pomegranates are a fantastic superfood that contain several anti-aging molecules.

Several substances found in pomegranates can help protect cartilage from being degraded. This may help keep joints healthy and protect against arthritis.

These fruits also contain molecules called ellagitannin and ellagic acid. When you eat pomegranate, the good bacteria in your gut transform these chemicals into urolithin A (UA). UA reduces inflammation and gives a boost to the mitochondria (small structures that make energy for your cells).

UA can also protect against age-related problems that appear in your muscles, joints, brain, and other tissues. In some laboratory studies, UA also helped animals live longer, although this has not yet been tested in humans.

Tomatoes

Eating more tomatoes may be an easy way to keep your skin healthy as you age. Tomatoes contain lycopene, a red pigment that also acts as an antioxidant. Pro tip: your body can absorb lycopene from tomato paste more easily than it can from fresh tomatoes.

Researchers have found that lycopene is present in your skin cells and in the oil that your skin produces, although levels decrease with age. Fortunately, eating more lycopene can increase how much of this molecule is present in your skin, bringing lycopene levels up to those seen in young adults. Studies have also found that eating more tomato paste protects the skin from sun damage.

Tomatoes may provide other benefits as well. Some research shows that eating more tomatoes can help reduce your chances of being diagnosed with serious conditions like heart disease and cancer.

Salmon

Salmon, as well as other fatty fish like trout, mackerel, sardines, and tuna, is a great source of vitamin D, protein, and healthy fats, making it an important superfood.

Levels of vitamin D in the body tend to drop with age. This is bad news for your bones, since vitamin D is needed to keep them strong and healthy. Low vitamin D levels mean an increased risk of weak or broken bones. Not getting enough of this vitamin also puts you at risk for certain age-linked diseases like high blood pressure, diabetes, depression, and cancer. Making sure you have enough of this vitamin as you age is essential.

Healthy protein sources also become increasingly important as you age. The older you get, the more muscle mass you lose. Eating higher levels of protein can help combat this and keep the muscles healthy.

The omega-3 fats found in salmon and other fish also help with healthy aging. They can reduce inflammation and protect brain health, helping prevent age-related declines in thinking and memory abilities.

Nonfat Milk

Milk and dairy products such as cheese and yogurt provide several important nutrients. Like fatty fish, milk is a good source of protein. In the United States, milk is also usually fortified with extra vitamin D, making it another good source of this vitamin.

Dairy foods also contain a lot of calcium, a mineral that is important for bone health. Low calcium levels can eventually lead to osteoporosis, a disease in which the bones become weak. Older adults may also be at risk for this condition because some medications may prevent the body from absorbing as much calcium as it normally would. Getting enough calcium from your diet is important at every age and can help prevent future bone problems.

Whole Grains

People who want to age well should look to whole grains. Try switching out white bread for whole wheat bread, refined pasta for wheat pasta, and white rice for brown rice. You can also eat more grains like quinoa, oats, or popcorn.

Research shows that middle-aged adults who eat more whole grains are more likely to have better physical and mental health, and are less likely to have chronic illnesses.

Turmeric

Turmeric is the super spice that gives Indian curries their yellow color. Turmeric contains a molecule called curcumin that can help improve many aspects of health and has some anti-aging properties.

Laboratory studies have found that curcumin can help worms, flies, and mice live longer. It’s not yet clear whether turmeric can affect lifespan in humans, but researchers have identified several ways in which this spice can affect aging.

Curcumin can boost the body’s own natural antioxidants. It can also turn off several genes linked to aging. Finally, it can lessen symptoms of certain health conditions linked to aging and inflammation, such as heart disease, diabetes, and cancer.

Water

While it may not be a “superfood” in the usual sense, water is an important nutrient that is vital for aging well. Your skin loses moisture as you get older, which makes it age. Staying hydrated is important for keeping all of your tissues healthy.

Your sense of thirst may also decrease as you get older, making it harder to remember to drink enough fluids. Additionally, staying hydrated is important when taking certain medications for chronic health conditions.

Make a plan to drink a certain number of glasses of water each day. Plan when you’re going to have drinks — don’t wait until you feel thirsty. Try having a full glass of water with every meal, and while taking any medication. If drinking enough water is difficult, you can also drink some low-fat or nonfat milk, or juice without added sugar or salt.

Diet Plans for Healthy Aging

While eating superfoods can help protect against illness, following a healthy eating plan may provide even better results. Researchers have developed certain diets that reduce a person’s chances of developing conditions that may come on with age.

One of the best-studied diets is the Mediterranean diet. It emphasizes plant-based meals with lots of vegetables, fruits, whole grains, olive oil, and seafood. This diet can lower the risk of developing heart disease, diabetes, Alzheimer’s disease, and certain types of cancer. In one study, people who followed the Mediterranean diet more closely were 26% less likely to have an early death from heart problems.

A related diet, called Dietary Approaches to Stop Hypertension (DASH), helps lower blood pressure and cholesterol levels and boost heart health.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines elements from both eating plans above. The MIND diet encourages people to eat leafy green vegetables, berries, whole grains, nuts, beans, and wine. It can help protect against Alzheimer’s disease and dementia.

Other Tips for Aging Well

Many different lifestyle factors affect how we age. If you want to maintain health into your later years, you may also want to consider making other changes.

Getting Enough Physical Activity As You Age

Nearly one in three adults over the age of 50 are physically inactive. Additionally, people with chronic health conditions are more likely to report that they don’t get as much exercise. However, physical activity is very important — it can help prevent or treat many different disorders and reduce a person’s chances of an early death.

Experts make the following physical activity recommendations for older adults:

Get at least 150 minutes of moderate intensity exercise each week (for example, take five 30-minute brisk walks per week)
Spend two days each week doing strength training or other activities that help build muscle
Regularly perform exercises that help improve balance, such as standing on one foot

If you can’t reach all of the above goals, remember that doing something is better than nothing. The more time you spend moving and the less time you spend sitting, the better! Make sure to talk to your doctor before starting a new exercise plan to make sure that you are being active in a way that is healthy for you.

Limiting Alcohol and Tobacco

Smoking cigarettes and drinking alcohol can speed up the aging process. They can both negatively impact the skin and lead to more wrinkles. Alcohol and tobacco can also increase a person’s chances of being diagnosed with cancer and other serious conditions.

One study also found that people who didn’t drink heavily or smoke, and adopted other healthy habits like eating healthy and getting exercise, were 60% less likely to develop Alzheimer’s disease.

Maintaining Mental Health

People of all ages can struggle with maintaining good mental health. However, problems like depression or anxiety can have a bigger impact on physical health for older adults. Poor mental health can make it harder for people to seek treatment for other conditions like diabetes or heart disease.

If you notice changes in your mood or emotions, talk to your doctor. Therapy or medication often helps improve your mental health, which can in turn have a positive impact on your physical health.

Conclusion

Your diet increasingly impacts your health as you age. The more you add superfoods and other nutritious foods to your diet, the more you can protect your skin and other organs from age-related damage and decrease your risk of chronic health disorders. Please click here to schedule an appointment with Dr Connor or call us at (512) 382-9500.

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