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Dr. Susan E. Brown

Landmark study confirms alkalizing your body builds bone

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Ripe bananas on a hanger isolated on white

For the first time, researchers in a major study have verified that neutralizing your net acid load through diet and supplements — or “alkalizing” — actually builds bone density and reduces fracture risk among healthy adults.

Not only does the study confirm what I’ve been saying about an alkalizing diet for years, the data is quite impressive!

Here’s a little more about the study: researchers divided healthy adults (age 65 and older) into two groups. One group received a daily alkalizing treatment of 60 mEq potassium citrate, which is equivalent to 2,346 mg of potassium a day (or roughly one-half the total daily recommended potassium intake of 4,700 mg). Both groups received moderate calcium and vitamin D supplementation.

At the end of this two-year study, those who supplemented with the high dose potassium citrate experienced an increase in bone density at several sites on their bodies when compared to the placebo group. In addition, those taking the alkalizing potassium citrate experienced a strengthening of bone micro architecture. And it gets even better because researchers can also project a reduction in the rate of subsequent fractures through this net acid load neutralization.

Here’s the important takeaway for all of us

• While most of us need to increase potassium intake, we need to choose an alkalizing form of potassium, such as potassium citrate obtained from fruits, vegetables, nuts and seeds.

• In studies, researchers use high dose potassium supplements, but in real life food should be your main source of potassium. That’s because high dose potassium supplementation has several contraindications and should only be used under a doctor’s supervision

• To meet the recommended and bone-building intake of 4,700 mg potassium a day, try to eat 13 one-half cup servings of fruits, vegetables, nuts and seeds a day, as recommended in The Alkaline for Life® Diet.

• If you aren’t able to alkalize with diet alone, consider using a specially formulated alkalizing, bone-building mineral formula, such as my Better Bones Buildermultivitamin/mineral, or add a safe alkalizing agent like potent C buffered ascorbate.

• Know how alkaline your body is. Remember, you can test your alkaline balance by using our simple pH testing system with my Better Bones pH test kit.

I’m happy to report that it’s becoming more and more popular to take advantage of the benefits of an alkalizing diet. In fact, you should watch for an update to my book The Acid Alkaline Food Guide to be released in September. It includes the latest information about the alkalizing effect of 99 new foods, and takes on some of the common myths about an alkalizing diet. It’s a great little book to keep handy.

 

Reference:

Jehle, S., Henry N. Hulter, Reto Krapf. 2012. Effect of potassium citrate on bone density, microarchitecture, and fracture risk in healthy older adults without osteoporosis: A randomized controlled trial. Journal of Clinical Endocrinology and Metabolism, doi: 10.1210/jc.2012-3099. URL: http://jcem.endojournals.org/content/early/2012/11/14/jc.2012-3099.abstract (accessed 08.01.2013)

 

Dr. Susan E. Brown

Omega-3s May Reduce Risk of Hip Fractures

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Can omega-3 fatty acids help reduce your hip fracture risk? Scientists studying the blood levels of postmenopausal women say “yes.” As evidence, they point to omega-3’s ability to reduce inflammation and reduce fracture risk. In thus study of 648 women those with omega 3 fat blood levels in the highest one-third experienced one- half the number of hip fractures as did women with lower omega 3 blood levels.

Flax_iStock_000013482529XSmallOmega-3s from plant sources may be as effective as the omega-3s from fish sources. This is good news for vegetarians, vegans, and those trying to follow a more strictly veggie meal plan.

I also want to note that researchers looked at the relationship between omega-6 fatty acids (which we generally get too many of in the standard American diet) and the healthy omega-3 acids which help balance the negative effect of omega-6s. Here they found nearly double the risk of fractures for those women with the highest ratio of omega-6 to omega-3 intake.

Science has confirmed so much about critical importance of omega-3s for bone health — as well as for your heart, your joints and your emotional health — that’s why I include them as part of my Better Bones Package. The ideas below will help you incorporate more omega-3s into your daily diet.

Omega-3 guidelines for everyone

• Build the foundation of your diet upon a wide variety of fresh whole plant foods.

• Eat ocean fish such as salmon from cold waters. Sardines, mackerel, herring, whitefish and anchovy are also excellent omega 3 sources.

• Use whole plant foods as the major source of your fat intake, e.g., fresh ground flax seeds, avocados, soy, nuts, pumpkin and sesame seeds, and olives.

• If you use concentrated fats and oils in cooking, favor those rich in monounsaturated fats, e.g., olive, safflower, canola, or nut oils. Oils rich in omega-3s (flaxseed and hempseed) can be used in lots of foods but never heated.

• Avoid processed foods and deep-fat-fried foods laden with trans fats and omega-6 fatty acids.

• Don’t let foods high in saturated fats and cholesterol displace those rich in unsaturated fats, particularly omega-3s.

Reference:

Orchard TS. 2013. The association of red blood cell n-3 and n-6 fatty acids with bone mineral density and hip fracture risk in the women’s health initiative. J Bone Miner Res. 2013; doi:10.1002/jbmr.1772.

 

Better Bones Blog
Dr. Susan E. Brown

Need one more great reason to get vitamin D? Live longer!

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One of my challenges as a blogger is how to get my message to stand out amid a sea of information. I generally prefer to stay away from sensational headlines and claims that you’ll lose 10 pounds in a week (no matter what the blog topic!), unlike so many other emails that clutter my inbox.

But in the case of vitamin D, I feel confident that urging you to get more vitamin D because you’ll live longer is not an exaggeration by any means. This is especially clear with a new large study that followed more than 5,000 people between the ages of 50-74 for more than nine years. Here’s what researchers found about the connection between vitamin D and the risk of death:

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• The risk of overall mortality increased by a staggering 71% with vitamin D deficiency (level is less than 30 nmol/L / approximately 12 ng/mL). This includes 39% increased risk of cardiovascular mortality, 42% increased risk of cancer mortality and 150% increase in the risk of respiratory mortality.

• The risk of overall mortality increased by 17% just with vitamin D insufficiency (between 30 to 50 nmol/L / approximately 12 ng/mL- 20 ng/mL) compared to those people who had sufficient vitamin D (as 25-hydroxyvitamin D, greater than 50 nmol/L / approximately 20 ng/mL)

How much is really enough (or not enough) vitamin D?

Let me remind you that, unfortunately, there is a wide range in the definitions of deficiency, insufficiency and sufficiency. So, when you look at the powerful results of this study, consider what the results could be if those followed had even higher levels of D, such as the 50-60 ng/mL blood level of 25(OH)D we strive for through supplementation and smart choices that are part of my Better Bones Package.

 

References:

Schottker B, et al. 2013. Strong associations of 25-hydroxyvitamin D concentrations with all-cause, cardiovascular, cancer and respiratory disease mortality in a large cohort study. Am J Clin Nutr. 201April 2013, vol.97 no. 4 782-793. (accessed 07.22.13 http://ajcn.nutrition.org/content/97/4/782.abstract)

 

Better Bones Blog
Dr. Susan E. Brown

When life gives you lemons…your bones will benefit

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In Syracuse where I live, summer is much anticipated after the dark, cold winter with up to 120 inches of snow! When the warmer months roll around, one of my favorite things to do is to trade my hot tea for a variety of ice-cold fruit drinks — and my top choice is lemonade.

lemon slice

Recently, I tried lots of different ways to prepare lemon waters and I found a recipe that’s truly delicious, doesn’t require additional sweeteners (according to my taste!), and is not much harder to make than plain lemon water. The secrets are fresh blueberries and fresh mint leaves!

But before we get to the recipe, here are a few of the ways that lemons boost bone strength and enhance overall health:

• Lemons are strongly antibacterial and antiviral (known for centuries as an antidote to a variety of poisons).

• Lemons are high in antioxidants such as vitamin C and can boost immunity.

• Lemons contain lots of citric acid and, although they taste acidic, actually have an alkalizing effect on the body.

• Lemons both stimulate and detoxify the liver.

• Lemons contain “limonene” a terpene oil nutrient which is an excellent anti-inflammatory, antioxidant, fat cleanser and bowel stimulant.

In addition, enjoying lemonade is an excellent way to stay hydrated during the summer heat. Why not give it a try?

Blueberry Lemonade Recipe

Ingredients:

1 lemon

¼ cup of organic blueberries

3 to 4 fresh mint leaves

Club soda

Stevia (liquid) – optional

Directions: In a tall glass (12-16 ounces), muddle (mash together) the blueberries and the mint leaves. Squeeze juice of lemon into glass. Add ice and top with club soda. This will make “tart” lemonade. For more sweetness, try adding one to three drops of liquid Stevia.

 

Better Bones Blog
Dr. Susan E. Brown

Evolve your salad — swap out iceberg lettuce for these delicious options

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LETTUCEiStock_000006792378XSmallWomen who are trying to add more vegetables to their diet tell me they can’t bear to eat another iceberg lettuce salad. While it’s very easy to find in stores and restaurants, iceberg lettuce just doesn’t cut it when it comes to nutrition or flavor.

Luckily, I’ve just taken a spin through my local farmer’s market where I saw plenty of other delicious options for fresh salad greens. Plus, remember that greens don’t have to be the centerpiece of every salad you eat, especially when there are so many other possibilities available ranging from crunchy, to sweet, to colorful.

Of course, it often isn’t only what goes into a salad that makes it so good — what goes on it is just as important. This recipe for a simple and tasty salad dressing is part of the Alkaline for Life® diet in my Better Bones Package.

Orange-Mustard Vinaigrette

Juice of 1 orange

1 Tbsp olive oil

1 tsp prepared mustard, any type

Mix all ingredients in a jar and shake well. Makes one-two servings.

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Vitamin D from the sun
Dr. Susan E. Brown

Summer means time for vitamin D

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SunscreenWith summer underway, it’s time to take advantage of the free vitamin D the sunshine offers. Sun exposure is the ideal way to help us reach the minimum vitamin D level of 32 ng/mL, with an optimum of 50 to 60 ng/mL.

I also encourage you to get outdoors as much as possible because we are each a part of nature. Being outside can help bring our bodies in harmony with the natural world around us. I use this time of year to play golf and tennis, swim in the lake, bike, kayak, hike, grow vegetables and get outdoors any way I can. Even with all the benefits of being outside, I still get many questions about sun exposure, so here are my recommendations, as well as some important information about sunscreens:

Better Bones guidelines for sunlight exposure (year-round!)

• Short periods, 15-20 minutes daily of near full-body exposure are best for light-skinned people (without sunscreen).

• Very dark-skinned people require 4-6 times more sunlight exposure than light-skinned people.

• Use sunscreen after this initial period if necessary to avoid sunburn.

• The useful ultraviolet rays are strongest between 10 am and 2 pm.

• In northern or southern latitudes distant from the Equator, longer exposure is needed, especially during the spring and fall.

• In climates of the northern or southern latitudes distant from the Equator, very little or no vitamin D is produced in the skin during the winter months.

• If your shadow is shorter than you are, then you are able to produce vitamin D from the sunlight. If your shadow is longer than you are then you know you are not being exposed to that small spectrum ultraviolet radiation that allows for vitamin D production.

Protect yourself from both harmful sun and the wrong sunscreens

Just as important as protecting yourself from the sun is avoiding possible harmful effects of sunscreen ingredients that can add to your overall toxic burden. If you’re going to use sunscreen while spending extended periods of time outside, keep these tips in mind to help you decipher product labels:

• Avoid the ingredients vitamin A (retinyl palmitate) and oxybenzone. Safer options are titanium dioxide and zinc oxide. I personally prefer to use those with zinc oxide as the active ingredient.

• Use all-natural and organic beauty and body care products whenever possible. Many of the chemical ingredients in personal care products are not only toxins, but also allergens and skin irritants. Do a little research before you choose a sunscreen, as it is classified as both a cosmetic and drug.

• “Organic” and “natural” do not always equal “safe.” When in doubt, avoid products with a lengthy list of unpronounceable ingredients to avoid exposure to synthetic toxins and carcinogens.

• Another way to reduce exposure is to avoid any product that lists “fragrance” as an ingredient, or whose label list ends with the words “…and other ingredients.” Manufacturers of sunscreens don’t have to list any ingredients, even those that are carcinogenic or have been granted “trade secret status” by the FDA.

You can learn more about the benefits of vitamin D in my article “Vitamin D: its benefits are more than ever imagined” And keep in mind — the aim is to have those levels all year round, which is why I recommend you have a vitamin D test at both the end of the summer and the end of the winter to check for any variations.

 

Better Bones Blog
Dr. Susan E. Brown

What’s on your grill? Tips to reduce toxins when you’re cooking out

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Summer means it’s time for grilling. That said, before we all hit the patio, I’d like to take a few moments to grill you regarding how to make outdoor cooking healthier:

• Are you aware that eating grilled foods could increase your intake of toxins?
• Do you know the ways to reduce toxins and your exposure to them when grilling?
• Do you know which foods are best for safe grilling?

Grilling

You may not have realized it, but the high heat and smoke from your charcoal, electric or gas grill that make meat taste so delicious can also be creating chemicals that produce harmful compounds — heterocyclic amines (HCAs or HAs) and polycyclic aromatic hydrocarbons (PAHs).

But wait — before you hang up your tongs and skewers, there are several things you can do to minimize your risk. The first is to marinate your meat. Although the reason isn’t clear, researchers have found that marinating can help reduce carcinogens. Another good tip is to cut meat into smaller sizes to cook it more quickly and reduce the possibility of harmful charring.

 

In addition, the American Cancer Society gives us the following tips for safer grilling:

• Choose lean cuts of meat and trim any excess fat. Fat dripping onto hot coals causes smoke that contains potential carcinogens. Less fat means less smoke.

• Avoid charring meat or eating pieces that are especially burned and blackened — these have the highest concentrations of HAs.

• Add skewers or grill baskets of cut-up colorful vegetables and fruit to the grill. Many of the chemicals that are created when meat is grilled do not form during the grilling of vegetables or fruits. That way you can enjoy grilled flavor worry-free. They’re also naturally low in fat and usually need only a short time over heat to gain terrific smoky flavor.

Here’s a grilling idea that may be new to many of you —

Bison with marinade and BBQ sauce

Bison: 6 four ounce steaks

Marinade ingredients

8 Tbsp of olive oil
¼ C of cider vinegar
3 Tbsp of rosemary (fresh chopped or ground)
½ lemon, juiced
2 medium cloves of garlic (crushed)
Pinch of sea salt and pepper to taste

Note: Additional herbs can be added to taste

Directions: Combine marinade ingredients in bowl and mix well. Place bison steaks in glass baking dish. Lay steaks flat on bottom of dish. Cover with marinade. Use spoon or brush to coat steaks. Cover dish and place in refrigerator and allow steaks to marinade for at least two hours. Steaks can marinade overnight in the refrigerator.

BBQ Sauce ingredients:

1 14-oz bottle of organic ketchup (recommend Wholefoods 365 brand)
1 C cider vinegar
1/2 C Worcestershire sauce
2 Tbsp dijon mustard
2 Tbsp fresh lemon juice
1/4 cup chili powder
2 Tbsp paprika
1 tsp hot pepper flakes
1 tsp black pepper
1 tsp dark brown sugar
2 C water

Directions: Combine all ingredients in a large, heavy saucepan and whisk. Bring sauce to a rolling boil over high heat. Reduce heat to medium and simmer, uncovered, stirring often until thick, about 30 minutes. This sauce will keep for several weeks in the refrigerator.

General cooking instructions for Bison steaks

The general rule for bison really is to follow the cooking instructions for beef but for much less time and/or lower temps. With so much less fat in bison it tends to cook and dry out much faster than beef.

o Heat grill to 475 to 500F. This is the ideal temp for cooking Bison steaks. Be sure to check the surface temp of the grill with a thermometer. Place thermometer on grill and check temp in about 5 minutes for an accurate reading. Note: the grill lid should be closed while taking temperature.

o Reaching and maintaining temperatures in this range when using a gas grill is fairly easy. A little adjustment in the gas flow rate is all it takes. With charcoal it can be trickier so you should allow for more time to adjust grill elevation and/or the amount of charcoal used to reach desired temperature.

o Once you reach temperature prepare the Bison steaks by lightly brushing with BBQ sauce. Place steaks on the grill and close the lid allowing the steaks to sear for about 2 minutes. Open the lid and turn the steaks over allowing them to sear for another 2 minutes. You may want to brush the steaks with more BBQ sauce when you turn them.

o Turn the steaks again and move the steaks to the unheated side of the grill. Close lid and allow steaks to grill for another 4-5 minutes on each side. Be sure to check internal temperature of steaks and make sure it is at least 145F.

o Remove steaks from barbecue and let them sit for 10 minutes at room temperature, preferably on an elevated rack, before serving and slicing.

 

Reference:

A backyard chef’s guide to healthier grilling. (2013). Retrieved May 28, 2013, from http://www.cancer.org/cancer/news/features/a-backyard-chefs-guide-to-healthy-grilling

 

Better Bones Blog
Dr. Susan E. Brown

In the kitchen: My NEAT recipe for potato clam soup

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Today I’m sharing a NEAT recipe for potato clam soup. It’s actually a favorite lunch of our office staff and was created by my secretary, Jan, who is a terrific cook and is generously sharing her recipe.

I call this a NEAT recipe because of all the benefits it brings to the table. It is:

Nice

Easy

Alkalizing

Tasty

Every ingredient in this recipe helps with bone building:

• Potatoes, cooked with their skins for high potassium content, are highly alkalizing.

• Clams are a tasty protein source that Traditional Chinese Medicine (TCM) says promote bone health. In TCM, any sea creature that can produce a bone-like shell is said to control a special energy essence that strengthens and fortifies the kidneys, which themselves are great controllers of bone health.

• Seasonings, including garlic and onions, are not only tasty and alkalizing but also contain bone-building quercetin and other flavonoids.

• Carrots add color and provide beta-carotene.

As you will see from the video and recipe below, this soup is easy to make and very satisfying, especially with a salad or aside dish of steamed vegetables. You’ll find more simple menu ideas in the bone-building eating plan of my Better Bones Package.

Jan’s Potato Clam Chowder Recipe: Serves 2 (can be doubled)

2 large baking potatoes, skins on
½ carrot shredded
2 cloves garlic minced
1 medium onion, diced
2 8-oz. cans chopped clams in clam juice
½ cup to 1 cup of half and half or milk (depending on how much liquid you prefer)
½ tsp salt

1. Scrub potatoes, cutting out any eyes or bad spots.

2. Mince garlic, dice onion, shred carrots.

3. Place clams & clam juice, carrot, onion, & garlic in pot with potatoes.

4. Add just enough water, if necessary to cover contents of pot.

5. Cover and bring to a boil. Reduce heat and simmer until potatoes are tender 10-15 minutes.

6. Remove cover last few minutes of cooking to reduce liquid if necessary.

7. Let cool slightly.

8. Mash some of the potatoes in pan with other ingredients or leave the in pieces.

9. Add ½-1 cup of milk or half and half depending on consistency you want.

 

Better Bones Blog
Dr. Susan E. Brown

In the kitchen: Red lentil curry

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A friend brought me a recipe for Caribbean curried squash soup that I am eager to try. The mix of flavors sounds delicious, and curry is high in antioxidants and natural anti-inflammatory compounds that are beneficial to bone. Curry dishes like these can be part of a plant-centered diet that lets you tap into the power of plant phenolic compounds that reduce inflammation, help alkalize and enhance tissue repair.

We’d love to have you post your favorite curry or high-antioxidant, anti-inflammatory recipe here on the Better Bones blog through Friday, May 10. If we like your recipe the best we will send you a free download of my new meditation audio. Curry and meditation — two of India’s treasures — a great combo indeed.

I’ll let you know how the curried squash soup turns out. In the meantime, here’s one of my favorite recipes:

Savory Red Lentil Curry

Ingredients

2 cups red lentils

1 large onion, diced

1 Tbsp ghee

2 Tbsp curry paste

1 Tbsp curry powder

1 tsp turmeric

1 tsp ground cumin

1 tsp chili powder

1 tsp salt

1 tsp white sugar

1 tsp minced garlic

1 tsp ginger root

1 (14.25 ounce) can tomato puree

Directions

1. Wash the lentils in cold water until the water runs clear.

2. Put the lentils in a pot with water to cover and simmer covered until lentils are tender.

3. While the lentils are cooking: In a large skillet or saucepan, caramelize the onions in ghee.

4. While the onions are cooking, combine the curry paste, curry powder, turmeric, cumin, chili powder, salt, sugar, garlic and ginger in a mixing bowl. Mix well.

5. When the onions are cooked, add the curry mixture to the onions and cook over a high heat stirring constantly for 1 to 2 minutes.

6. Stir in the tomato puree and reduce heat, allow the curry base to simmer until the lentils are ready.

7. When the lentils are tender drain them briefly (they should have absorbed most of the water but you don’t want the curry to be too sloppy). Mix the curry base into the lentils and serve!

Lentils are a good source of protein, fiber and antioxidants. Tomato puree is high in lycopene, a great antioxidant shown to be capable of significantly reducing bone breakdown. The spices cumin, ginger, garlic, chili, onion and turmeric are chock full of antioxidants, flavonoids and other beneficial plant phenolic compounds.

Watch Dr. Brown prepare the recipe

 

 

Better Bones Blog
Dr. Susan E. Brown

Fresh ginger tea: My favorite alkalizing, immune-enhancing, anti-inflammatory beverage

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I consider ginger tea my beverage of choice not only for its wonderful flavor, but also because of its long list of medicinal values. Plus it’s mineral-rich and highly alkalizing.

Hot ginger tea with lemon and honey

The healing benefits of ginger tea were first found thousands of years ago in the ancient medical sciences of China and India. Today modern science confirms the benefits of this powerful but tasty tea that has:

  • Anti-inflammatory and antioxidant actions
  • Detoxifying and mucus-clearing capacity
  • Ability to interfere with the biosynthesis of cholesterol and reduce LDL cholesterol oxidation
  • Capacity to inhibit platelet clumping and blood clots
  • Actions that make it an effective agent against ovarian cancer cells
  • Anti-nausea properties
  • Ability to prevent headaches and reduce arthritis pain
  • Ability to act as an immune booster

Ginger tea is excellent all year around but it’s especially welcome in the cold and flu season as it warms the body, boosts immunity, clears mucus and is invigorating. In this video, I’ll show you how I make ginger tea. The recipe is also below.

 

 

Susan’s Fresh Ginger Tea Recipe

Makes 3 cups

1. Choose a healthy looking, plump fresh ginger root in the produce section

2. Wash, dry and peel the root (as necessary).

3. Chop up or grate 3 tablespoons of ginger for 3 cups of tea (Ratio: 1 tablespoon per cup). Put the ginger in a sauce pan.

4. Bring water to a boil in separate pan or kettle and pour into sauce pan over the grated ginger root.

5. Cover and simmer for 10-15 minutes.

6. Strain the tea and add honey to taste.

If you have a cold or the flu, it’s good to also add lemon — a tablespoon or two of fresh-squeezed lemon juice per cup of hot tea.

 

References:

Chandra, Satyesh and Anita Pakrashi, Ginger: A Versatile Healing Herb, Vedams ebooks (P), Ltd. Jan 1, 2003; Grzanna, R. Et al.2005, Ginger—an herbal medicinal product with broad anti-inflammatory actions. J Med Foods. Summer; 8(2):125-32.