Bone Health Archives - Athletes Sanctuary

chocolate protein balls on a wooden board

These protein balls can be a great snack to manage energy levels, support hormonal balance, and provide a dose of protein and iron without excess sugar. Enjoy one or two as a nutritious snack throughout the day.

Ingredients:

1 cup rolled oats
1/2 cup almond meal
1/4 cup chia seeds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup unsweetened shredded coconut
2 tablespoons raw cacao powder (for a chocolatey flavor without added sugar)
1/2 cup natural almond or peanut butter
1/4 cup honey or maple syrup (adjust to taste)
1 teaspoon vanilla extract
1-2 tablespoons water (if needed for consistency)
Pinch of salt
Optional: 1-2 tablespoons collagen powder

Instructions:

Combine Dry Ingredients: In a mixing bowl, combine rolled oats, almond meal, chia seeds, pumpkin seeds, sunflower seeds, shredded coconut, raw cacao powder, and a pinch of salt. Stir well to mix evenly.

Wet Ingredients: Add almond or peanut butter, honey or maple syrup, vanilla extract, and collagen powder (if using) to the dry ingredients. Mix thoroughly until a sticky, uniform mixture forms. If the mixture seems too dry, add water, a tablespoon at a time, until it holds together easily.

Form Balls: Take small portions of the mixture and roll it between your palms to form bite-sized balls. If the mixture is too sticky, slightly wet your hands to make rolling easier.Chill: Place the formed balls on a baking sheet or plate lined with parchment paper and refrigerate for at least 30 minutes to firm up.

Storage: Once firm, transfer the protein balls to an airtight container and store them in the refrigerator for up to two weeks.

Nutritional note: These tasty treats are packed with essential fatty acids, and nutrients such as fibre key for gut health, metabolism, glowing skin and hormonal balance. Nut consumption is also associated with a 15% reduction in the incidence of cardiovascular disease. Research shows nuts are one of the natural plant foods with a unique profile high in beneficial unsaturated fats and low in saturated fatty acids (4-16%).

Sources:

Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.

Palacios, O. M., Cortes, H. N., Jenks, B. H., & Maki, K. C. (2020). Naturally occurring hormones in foods and potential health effects. Toxicology Research and Application, 4, 2397847320936281.

Contact the Athlete Sanctuary and learn how we can help you to increase health, wellbeing and performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.

woman running through a field with a stormy sky in the background

Whether you’re running marathons, lifting weights, or participating in team sports, your bones bear the brunt of your intense physical activity and constant training regime. While we all know the importance of calcium and vitamin D for bone health, we often forget the roll magnesium has in bone health.

The Magnesium-Bone Connection

Research suggests 20% of individuals constantly consume lower quantities of magnesium than recommended. So why is magnesium so essential for athletes? The answer lies in the intricate relationship between magnesium and various bone-related processes:

Mineralisation: Magnesium is a cofactor for the enzymes responsible for bone mineralisation. It helps convert vitamin D into its active form, which is crucial for calcium absorption, the primary mineral in bones. Lower levels of magnesium are related to osteoporosis in menopausal women. One study, suggested 30–40% of women are deficient in magnesium.
Bone Density: Athletes often put their bones under repetitive stress. Magnesium plays a vital role in maintaining healthy bone density and structural integrity. Low levels can decrease bone density, making athletes more susceptible to fractures.
Bone Turnover: Magnesium helps regulate the balance between bone formation and bone resorption. This is crucial for athletes as it ensures their bones adapt to training demands without becoming brittle or porous.

For Athletes

Apart from its direct impact on bone health, magnesium offers several other benefits for athletes:

Muscle Function: Adequate levels are essential for proper muscle function. It helps muscles contract and relax, preventing cramps and promoting efficient performance.
Energy Metabolism: Magnesium is a co-factor for enzymes involved in ATP (adenosine triphosphate) production, the primary energy source for athletes during exercise.
Immune Support: Intense physical activity can temporarily weaken the immune system. Magnesium aids immune function, helping athletes recover from workouts and training stress.
Recovery and tightness: Magnesium helps with restless legs, tight muscles, headaches and insomnia.
Hormonal Balance: Magnesium helps reduce fluid retention, menstrual cramps, anxiety, mood swings and cravings related to the menstrual cycle

Meeting Your Needs

As an athlete, meeting your nutrition requirements to ensure optimal bone health and overall performance is crucial. Here are some dietary sources of magnesium to consider:

Nuts and Seeds: Almonds, peanuts, cashews and pumpkin seeds are excellent.
Dark Leafy Greens: Spinach and kale are a rich source to add to your diet.
Whole Grains: Choose whole grain options like brown rice and sourdough bread.
Legumes: Beans and lentils are magnesium-packed additions to your diet.
Cocoa and brewer’s yeast also contain magnesium.

Supplements can be considered in cases where dietary intake may fall short, but it’s always advisable to consult with a healthcare professional or sports nutritionist before taking any supplements.

Magnesium is an essential yet often overlooked mineral for bone health in athletes. From mineralisation to bone density and regulating bone turnover, magnesium is pivotal in maintaining strong, resilient bones, making it a crucial element in an athlete’s nutrition regimen. So, next time you plan your meal, don’t forget to include magnesium-rich foods to keep your bones strong and support your overall athletic performance.

Contact the Athlete Sanctuary and learn how we can help you increase your bone health, well-being, and performance.

References

Health Direct (2023).

Orchard TS, Larson JC, Alghothani N, Bout-Tabaku S, Cauley JA, Chen Z, LaCroix AZ, Wactawski-Wende J, Jackson RD.(2014). Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. American Journal Clinical Nutrition. 2014 Apr;99(4):926-33

Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., & Peroni, G. (2021). An update on magnesium and bone health. Biometals, 34(4), 715-736.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She founded the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate thirsts for knowledge and has two bachelor’s degrees and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.

Photo from above a selection of medicinal mushrooms on a wooden table.

Medicinal mushrooms have gained popularity in recent years for their potential health benefits, including those that can be advantageous for athletes.

Mushrooms are a great inclusion in your diet as they have many health and nutritional benefits. Mushrooms contain several B vitamins, including niacin, folate, biotin, pantothenic acid and riboflavin. Mushrooms also provide antioxidants and essential minerals (selenium, copper and phosphorous), are easy to cook and are low in fat sodium, and kilojoules. When exposed to light they also contain vitamin D which is important for bone health, hormones and immunity.

Here we are exploring mycotherapy – the use of mushroom compounds for health. Medicinal mushrooms are included in many health and sports products. Here we explore five medicinal mushrooms and their potential health benefits for athletes:

Cordyceps (Cordyceps sinensis): Energy and stamina

Cordyceps have been shown to enhance cellular oxygenation to improve lung capacity and endurance and reduce fatigue during exercise. You will find this medicinal mushroom in several sports products as it contains cordycepin, a compound that increases energy through ATP (adenosine triphosphate) production. For the same reason, it may also help relieve chronic fatigue.

A 2022 study demonstrated supplementation with 2 grams of cordyceps per day improves the aerobic performance of amateur marathoners over 12 weeks. We are hopeful that further research will also show this benefit for well-trained and elite athletes.

Cordyceps is antiviral, immune-modulatory, antioxidant and effective in reducing cholesterol and blood pressure.

Tip: Add cordyceps to a customised herbal elixir for an all-around boost of energy.

Reishi (Ganoderma lucidum): Stress buster

Reishi is referred to as the “King of Medicinal Mushrooms” because of its ability to support multiple systems in the body. Reishi is soothing for the nervous system and helps the body adapt to stress. It lowers the stress hormone cortisol and helps to stabilise insulin. This makes Reishi useful for low mood, sleep issues, anxiety and recovery from physical and mental stress. With over 400 active compounds its benefits are extensive. Reishi strengthens the immune system by boosting white blood cells and the natural killer cells in your body. It is also useful for liver function, and libido in both sexes.

Tip: Add powdered reishi to your post-workout smoothie or snacks to help with recovery and sleep. We also encourage athletes and performers to focus on Reishi as part of their pre-race preparation to avoid illness impacting their performance.

Lion’s Mane (Hericium erinaceus): Brain function

Lion’s Mane enhances cognitive function and memory, which can be beneficial for athletes’ mental sharpness and focus. Study’s show Lion’s Mane’s active compounds hericenone and erinacine, reduce memory loss and therefore of interest for use in patients with dementia and Alzheimer’s.

This fluffy white mushroom even looks like the nerves it helps to regenerate in the gut-brain axis. By doing so it helps regulate the nervous system and heal the gut making it useful for leaky gut and IBS.

Tip: Include Lion’s main powder or liquid tonic for mental clarity and digestive issues.

Chaga (Inonotus obliquus): Injuries and inflammation

Chaga has strong anti-inflammatory properties, which can help reduce exercise-induced inflammation and muscle soreness. It’s rich in antioxidants, which can aid in overall health and recovery.

Tip: Changa powder tastes nutty and can be a great additive to coffee or broth.

Shiitake (Lentinula edodes): Immunity

Shiitake mushrooms are known for their immune-boosting properties. For athletes, a robust immune system is crucial for staying healthy and avoiding training interruptions due to illness. If you struggle with ongoing infections, explore suggestions on building a robust immune system. Shiitake is also used to enhance lung function, gut health and as an antioxidant.

Tip: Alongside reishi, we encourage athletes to use a medicinal mushroom blend with high quality shitake as part of pre and post-event preparation and for ongoing colds and infections. Shitake mushrooms can be found in most supermarkets and are great in stir-fried vegetable dishes and stews.

Summary

It’s important to note that while these medicinal mushrooms offer potential health benefits for athletes, individual responses may vary. Athletes should consult with their naturopath before incorporating these mushrooms into their diet or supplement regimen, especially if they have underlying health conditions, allergies or are taking medications. Additionally, athletes should use these mushrooms as part of a well-balanced diet and training program to maximise their benefits.

Sources:

Chiou, W. F., Chang, P. C., Chou, C. J., & Chen, C. F. (2000). Protein constituent contributes to the hypotensive and vasorelaxant activities of Cordyceps sinensis. Life Sciences, 66(14), 1369-1376.

Phan, C. W., David, P., & Sabaratnam, V. (2017). Edible and medicinal mushrooms: emerging brain food for the mitigation of neurodegenerative diseases. Journal of medicinal food, 20(1), 1-10.

Savioli, F. P., Zogaib, P., Franco, E., de Salles, F. C. A., Giorelli, G. V., & Andreoli, C. V. (2022). Effects of cordyceps sinensis supplementation during 12 weeks in amateur marathoners: A randomized, double-blind placebo-controlled trial. Journal of Herbal Medicine, 34, 100570.

Zhu XL, Chen AF, Lin ZB. Ganoderma lucidum polysaccharides enhance the function of immunological effector cells in immunosuppressed mice. J Ethnopharmacol. 2007 May 4;111(2):219-26. doi: 10.1016/j.jep.2006.11.013. Epub 2006 Nov 21.

Want to know more? Contact the Athlete Sanctuary and learn how we can help you to increase health, wellbeing and performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.athletesanctuary.com.au

Photo of Kate Smyth naturopath, performing an examination on a patient.

Sports naturopathy, also known as sports focussed naturopathic medicine, uses natural healing approaches and offers many potential benefits for athletes.

Naturopathic practitioners (Naturopaths) aim to maintain optimal health through a balanced and yet comprehensive approach. Naturopathy complements other conventional medical and allied health practices.

Potential benefits of sports naturopathy for athletes include:

Holistic Approach: Sports naturopathy takes a holistic approach to health, considering the physical, mental, and emotional aspects of an individual. A naturopath is trained in nutritional medicine, biochemistry, herbal medicine, pharmacology and pathology. A scientific medicine and a complex holistic approach can be particularly beneficial for athletes as it addresses the whole person, rather than just isolated symptoms.

Individualised Treatment: Naturopaths create personalised treatment plans for athletes based on their specific nutritional needs, sporting goals, and health conditions. This facilitates targeted and effective interventions.

Nutrition and Dietary Guidance: Proper nutrition can enhance energy levels, prevent illness and nutrient deficiency, and overall sports performance. A food first approach focusses on using food as medicine. A naturopath will also provide balanced and nutritious guidelines to meet an athlete’s nutritional requirements.

Natural Solutions: Heavily researched and synergistic natural solutions such as vitamins, minerals, and herbal medicines are used to support athlete’s health and performance. These supplements are chosen based on scientific evidence and matched to the individual’s needs. We draw on the vast number of published research papers on global medical databases and carefully assess the integrity quality and validity of papers and underlying research projects.

Stress Management: Athletes can experience high levels of physical and emotional stress as part of living a very full life.. Adaptogens are a category of natural medicines that modify stress hormones such as cortisol and support calming neurotransmitters like GABA. Adapatogens better equip the athlete to consistently perform well under pressure by adjusting the nervous system’s response to stress.

Injury Prevention and Repair: Naturopathic treatments promote healing of bone fractures, muscle, tendon and ligament damage and underlying inflammation. Naturopathic anti-inflammatory medications and nutrition have been shown to have similar effects as non-steroid anti-inflammatory medications with limited side effects.

Detoxification: Where appropriate gentle detoxification approaches can help athletes maintain optimal organ function and overall health.

Pain Management: Sports naturopathy offers various natural solutions that ease pain as part of injury management, neurological issues, painful periods and headaches. These approaches may help athletes manage pain without relying solely on pharmaceutical medications.

Enhance Recovery: Poor recovery can be a sign of underlying health imbalances. Minerals and herbal medicines promote muscle relaxation and reduce inflammation. Sports naturopathy complements other recovery techniques such as water running, anti gravity, Normatec recovery systems, cold water and sauna therapy. A naturopath may also refer to massage, kinesiology, bowen, osteopathy and myopathy.

Optimise Immune Function: Immune support is crucial for athletes who are prone to overexertion and increased susceptibility to illness. So often athletes get run down and sick right before competition and in the weeks following. A preventative approach including key immune boosting nutrients, wholefood medicines and herbs can be beneficial and well tolerated during times of high stress.

Digestive Health: Proper digestion and absorption of nutrients is key foundation in sports naturopathy. Naturopaths work to resolve digestive symptoms such as bloating, diarrhoea and urgency are common issues.

Long-Term Wellness:. By addressing the root causes of health issues and providing preventive strategies, athletes can aim for sustained peak performance over time and minimise health issues.

It’s important to remember that while sports naturopathy can offer these potential benefits, as with all medical interventions, individual responses may vary. Athletes should consult with a qualified sports focussed naturopath to create a comprehensive and well-rounded approach to their health and performance.

Mineral and heavy metal testing can help to gain a better understanding of what metals may be impacting on health and what minerals are required to increase to enhance performance and overall health. Optimal nutritional balance is essential for the function of every cell and system in your body. Obtaining feedback on mineral absorption is just one of the benefits of mineral testing for athletes.

Mineral testing provides a wider perspective on an individual’s overall health status than just urine, blood or stool pathology testing alone although it is always useful to use both tests in conjunction with each other. Mineral testing can be used as an early detector of subclinical issues and provide useful guidelines in terms of how to best support the body when annoying symptoms such as fatigue, insomnia and digestion issues persist.

In clinical practice, test results are always accompanied by a thorough assessment of your overall health and nutritional intake to provide meaningful context to data and to give you a clear understanding of where and how deficits may be occurring.

A mineral analysis may provide insight into your current health status, identify potential areas of concern and provide suggestions around dietary and supplemental measures that may improve your health now and prevent issues in the future.

Mineral testing for athletes- useful insights

Mineral testing provides a snapshot of how the body is utilizing the nutrients obtained from your food and provides an analysis of 13 key minerals. Trends in nutrient deficiencies or excessive mineral levels may indicate poor activation and non-beneficial storage of nutrients.

To demonstrate this point, let’s take a look at calcium. Calcium will be maintained within a very narrow range in blood serum due to its life-supporting roles in managing heart rate, nerves, and muscle function. However, in a mineral analysis high or levels of calcium may be observed. Low levels of calcium may indicate poor absorption, inadequate intake or other nutrient issues such as low vitamin D, while high levels may be suggestive of low vitamin B6 and poor calcium utilisation in the body.

High calcium levels may also contribute to underactive thyroid issues with symptoms such as weight gain, fatigue, low blood pressure and poor mood. Early detection of calcium issues is vital for the prevention of bone issues such as osteopenia, fractures, bone spurs, kidney stones and thyroid issues.

Mineral testing for athletes provides an analysis of how the body is utilizing 13 key nutrients obtained from the athlete’s diet. Longer-term patterns in nutrient deficiencies or excesses may indicate poor activation and non-beneficial storage of nutrients.

To demonstrate this point, let’s take a look at calcium. Calcium will be maintained within a very narrow range in blood serum due to its life supporting roles in managing heart rate, nerves, and muscle function. However, in a mineral analysis high or levels of calcium may be observed. Low levels of calcium in mineral testing for athletes, may indicate poor absorption, inadequate intake or other nutrient issues such as low vitamin D. High levels in mineral testing for athletes, may be suggestive of low vitamin B6 and poor calcium utilisation in the body.

Significance of mineral testing for athletes

A clinical understanding of how an individual metabolises and utilises nutrients can be obtained through various mineral ratios included in a mineral test. Just some of the ratios contained in the mineral analysis report are outlined below:

Immunity: Low zinc in relation to high copper levels may indicate a susceptibility to viral infections such as colds, cold sore outbreaks or poor wound healing. Zinc is critical to immune cell function and digestion and hydrochloric acid. Reduced digestive function and symptoms such as bloating, diarrhoea, malabsorption and low nutrient levels may also be observed in patients with low zinc.

Iron deficiency and anaemia: As discussed previously in relation to immunity, ceruloplasmin is a protein carrier shared by zinc, copper and iron. If zinc, copper or iron are too high, they may inhibit the absorption of the other minerals. For example -high levels of copper may be observed in women taking the oral contraceptive pill or through drinking water carried in copper pipes. High copper levels may contribute to iron deficiency anaemia and present as shortness of breath, lethargy, dizziness and exercise fatigue.

Poor liver detoxification: Molybdenum is a key nutrient required for liver detoxification and is frequently low on test results due to reduced intake of foods rich in molybdenum such as legumes. When molybdenum is low in relation to sulfur an individual may experience sluggishness, fatigue, skin issues, and poor recovery related to reduced sulfation detoxification pathways in the liver.

Blood sugar control issues: Manganese and chromium are key nutrients required for blood sugar control. When manganese is low in relation to chromium an individual may experience energy dips, especially after meals, sugar cravings and dizziness or sweating related to poor blood sugar control and fluctuating insulin levels.

Hormone issues: Minerals play a key role in hormone modulation. When iron is low in relation to copper, individuals may complain of fatigue, poor recovery, weakness, loss of libido, irregular periods and hot flushes due to a pattern of low progesterone or testosterone.

Adrenal gland insufficiency: During times of stress, the adrenal gland utilises larger amounts of sodium and magnesium. When sodium levels are low in comparison to magnesium the adrenal gland may be underperforming as it is highly sodium dependent to produce key hormones such as cortisol.

General muscle tightness: Calcium and magnesium are required for bone health and muscle and nerve function. Stiff muscles, bladder issues and immobile joints may present when there is an issue between the ratio of calcium and magnesium in the body.

HEAVY METAL BURDEN
This form of testing may also identify heavy metal burden on the body. Despite a clean lifestyle, individuals can present with unfavourable levels of mercury, arsenic, lead, tin or aluminium largely due to living in a modern environment where exposure to heavy metals occurs on a regular basis.

Contrary to popular belief, heavy metal accumulation does not necessarily occur from occupational exposure. Frequent exposure arises from pesticides; additives and the tinning of foods; dental fillings; drinking water; products and materials used in homes and offices; personal care products and cosmetics.

Heavy metals are neurotoxins and may over time contribute to a plethora of health issues such as thyroid, reproductive and mental health issues, and cancers. Heavy metals displace other key minerals such as zinc, selenium and iron. The presence of these metals may also be indicative of other functional issues such as reduced liver detoxification pathways.

Practicalities of mineral testing for athletes

Mineral testing looks at long-term trends (over 2-3 months) and can be very useful when symptoms or health issues are ongoing and underlying contributing factors are yet to be identified. Athletes also find mineral balance results useful before they launch a new training campaign as a measure of nutritional status and as a preventative measure against deficiencies that may inhibit performance.

Mineral testing does not require a blood draw and can be conducted in the privacy of your own home. Test results generally take 2 weeks and are reviewed during an extended consultation.

For further information or to order a test kit email contact us or book in for your initial consultation.

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The Magnesium-Bone Connection

For Athletes

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