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  • Could Vitamin K2 Save Your Life?

    Vitamin K2 is essential for moving calcium into our bones If you are reading this, you probably already know that we need calcium for strong bones. You might also know that vitamin D3 plays a role. But you may not be aware that without vitamin K2, the calcium can’t get into our bones and can end up dangerously clogging our arteries instead. The calcium paradox It has long been known that people who take calcium supplements to prevent osteoporosis have a higher risk of heart disease. On average, for every bone fracture prevented by taking a calcium supplement, there are two potentially fatal heart attacks or strokes. This is known as the ‘calcium paradox’. How can people have too much calcium in their blood vessels but not enough in their bones, at the same time? How does vitamin D fit in? Vitamin D3 is made from sunlight by cholesterol in our skin cells. As we have become more aware of the dangers of skin cancer, many people now take it as a supplement instead. Vitamin D promotes the absorption of calcium from our gut into our body. So that’s great, now we can efficiently get the calcium into our bloodstream. But that is not a safe place for it to be! Too much calcium in our blood vessels leads to calcium deposits in our arteries (atherosclerosis). Heart attacks are much more correlated with arterial calcification than they are with high cholesterol. A 2011 study showed that calcium supplements, with or without vitamin D, increases the risk of heart attacks. And a 2017 meta-analysis of 33 clinical trials showed that supplements of calcium, vitamin D or both did not result in fewer hip fractures. So why is calcium being deposited into our arteries and not our bones? How can we direct the calcium out of our blood stream – where we don’t want it – and into our bones and teeth – where it’s needed? That is where vitamin K comes in. What is vitamin K? Vitamin K is a fat soluble vitamin which comes in two forms: K1 and K2. Vitamin K1 Vitamin K1 (phylloquinone) plays an important role in blood clotting. It is made within the chloroplasts of a plant’s cell, that’s the green part that captures sunlight. So it is abundant in green leafy vegetables (‘phyll’ comes from the Greek word for leaf). We get plenty of vitamin K1 in vegetables such as kale, spinach, silverbeet and broccoli and also some fruits such as blueberries and kiwifruit. Because blood clotting is so essential to our survival, our bodies recycle vitamin K1 so that some is always available for emergency use. We are rarely deficient in this important nutrient. However, that is not the case for vitamin K2. Vitamin K2 Animals that graze on green pastures convert much of the vitamin K1 they ingest into vitamin K2 (menaquinone), which accumulates in their fat. But humans convert very little K1 into K2, so we need to get it directly from our diet. The type of vitamin K2 found in the butter, liver and egg yolks of grass-fed animals is called MK-4 (menaquinone-4). So the foods we have learnt to avoid for our heart health actually contain an important protective nutrient. This could also explain the French paradox – the fact that people in France eat large amounts of saturated fat (butter, cream, cheese, pate, eggs and fatty meats) and yet have much lower rates of coronary heart disease than other northern Europeans. There is another form of vitamin K2 that is made by good bacteria in fermented dairy products, such as cheeses, yoghurt and a Japanese fermented soybean dish called natto. This type is known as MK-7. How vitamin K2 works When we ingest calcium, vitamin D absorbs that calcium from our gut into our body. Along with vitamin A, it also helps to produce two special proteins: osteocalcin and MGP (matrix GLA protein). Vitamin K2 then activates the osteocalcin to attract calcium into our bones and teeth, making them stronger. Vitamin K2 also activates MGP to move calcium out of our blood vessels, which reduces our risk of heart disease. Without vitamin K2, calcium does not bind to our bones. So our bones get thinner and the calcium deposits instead into soft tissue, like blood vessels, kidneys and joints. Without vitamin K2 both osteoporosis and atherosclerosis get worse. If we ingest only calcium, or even calcium plus vitamin D, but don’t get vitamin K2 as well, we continue to lose bone density and to calcify our blood vessels (the calcium paradox). More research One study in 1999 showed that women aged 38-63 who consumed less vitamin K in their diet had an increased risk of hip fracture. Another study in 2003 showed that lower vitamin K intake was associated with low bone density in women. A 2013 study showed that in post-menopausal women who took 180 mcg (micrograms) of the MK-7 version of K2 daily for three years, the density and strength of their bones were significantly better than for the women in a placebo group. A 2019 study confirmed that the production of MGP ‘is stimulated by Vitamin D3, but it requires adequate Vitamin K2 intakes to be activated (similar to the bone-building protein osteocalcin). Once activated by Vitamin K2, MGP can bind calcium and escort it out of the areas where this mineral is destructive, namely arteries and soft tissues … No other productive mechanism for maintaining flexible blood vessel walls has been discovered, which makes MGP the only known and most potent existing inhibitor of cardiovascular calcification.’ A more recent study (2022), reported that ‘vitamin K2 plays an important role in the maintenance and improvement of BMD [bone mineral density]’, and that ‘Vitamin K2 supplementation is beneficial and safe in the treatment of osteoporosis for postmenopausal women.’ The research suggests that taking calcium and vitamin D increases the body’s need for vitamin K2. Without it, calcium cannot get into the bones and it builds up in soft tissues where it can cause harm. How to get vitamin K2 We can obtain vitamin K2 from several animal sources, as long as they grazed on green grass, including (in descending order): emu oil; goose, chicken and beef liver; Jarlsberg, Gouda and Parmesan cheeses; egg yolks; butter; soft cheeses; blue cheese; cheddar cheese; chicken meat; and edam cheese. We can also get it from the Japanese fermented soybean dish called natto. It is generally better to obtain nutrients from food rather than taking supplements. Vitamins and minerals in whole foods come with many other nutrients that work together, making them both safer and more potent. For example, calcium supplements can increase the risk of cardiovascular disease by 15%. However, dietary calcium (which is often associated with vitamin K2) does not increase the risk. Nevertheless, our modern diets do not include as much animal fat from grazing animals as they once did and many people choose to take a vitamin K2 supplement. Warning: If you take warfarin to thin your blood, then the added vitamin K2 will inhibit its action and you should avoid taking a supplement. Some other blood thinners work differently and may be compatible. Make sure you check with your doctor before taking a vitamin K2 supplement. Vitamin K2 supplements Vitamin K2 occurs in several forms, two of which are available as supplements. MK-4 comes from animal fat and doesn’t last long within our bodies, so it needs to be ingested throughout the day. MK-4 supplements can be hard to find. MK-7 comes from the Vitamin K2 made by the good bacteria in natto. It only needs to be taken once a day and is readily available in major supermarkets. (If you are allergic to soy, you can find versions made with fermented chickpeas instead). Either way, as vitamin K2 is fat-soluble, taking it with food will boost its absorption. Dosage The standard dosage for MK-7 in Australia is 100-180 mcg per day. Nutrients work together Many nutrients collaborate to protect bone density, including calcium, vitamin D3, vitamin K2, vitamin A, vitamin C, vitamin E, B vitamins, magnesium, phosphorus, boron and zinc. So we need to eat a healthy diet to cover all the bases. Fortunately, the popular Mediterranean-style diet does just that, with its emphasis on fruit, vegetables, whole grains, nuts and seeds. This video does a good job of explaining how vitamin K2 works its magic, although I don’t recommend the dosages mentioned at the end. (8:47 mins). And in this video a cardiologist in York, UK, explains the role of Vitamin K2 in preventing heart disease (10:26 mins). Other Benefits That’s not the end of the story. If, like me, you are intrigued by this vitamin, you can have some fun googling the increasing evidence for how vitamin K2 might also: improve cardio output for athletes slow the progression of Alzheimer’s disease and help to prevent: type 2 diabetes (because the osteocalcin protein it activates influences insulin sensitivity) varicose veins (by strengthening the walls of capillaries) dental cavities (by strengthening the teeth) kidney disease (by reducing calcification) Crohn's disease some cancers. The bottom line One in four people die in the 12 months following a hip fracture. If vitamin K2 can move calcium out of our blood vessels and into our bones, it might just save us from both hip fractures and heart attacks.

  • Can you pass the 10 second balance test?

    How long you can stand on one leg is a surprisingly good indicator of how long you will live. Our bodies do an amazing job of keeping us balanced on two legs. Our eyes, inner ears and nerves are all involved in sending information to our brains, which then work out the intricate details of continually keeping us balanced. Try standing on one leg with your eyes closed to really appreciate how difficult it is. To manage the task, our brains rely primarily on our sight. But there are two other systems that contribute data. Our inner ears have fluid-filled tubes with hair-like sensors in them that act like spirit levels in our heads. They are known as the vestibular system. And our nervous system has a built-in mechanism that sends detailed signals to our brains about where our limbs are in space. That’s how we know where our arms and legs are without looking at them. It is known as proprioception. Brilliant as it is, our balance naturally begins to deteriorate after about the age of 50. Predicting longevity How well we can stand on one leg appears to be quite a good indicator of how long we will live. One study involved people aged between 51 and 75 standing on one leg for 10 seconds. For this study, they were asked to place the front of their free foot against the back of their opposite lower leg, while keeping their arms by their sides and looking straight ahead. They could use either foot and could choose the best of three attempts. The number of participants able to last for 10 seconds decreased with age: Aged 51-55 = 95% Aged 56-60 = 92% Aged 61-65 = 82% Aged 66-70 = 63% Aged 71-75 = 46% The researchers followed up all the participants 12 years later. They found that those who had not been able to balance on one leg for 10 seconds had an 84% higher risk of death (from any cause) than those who could, even after adjusting for age, sex, BMI and other health variables. Another study measured how long men and women aged 53 could stand on one leg with their eyes closed. Thirteen years later, the researchers found that those who had lasted less than two seconds were three times more likely to have died than those who had lasted ten seconds or more. Can you pass the test? Here’s how to test your own balance. Take off your shoes, stand next to a wall or piece of furniture that you can use for support if necessary, put your hands on your hips and stand on one leg (with your eyes open) until you either move your planted foot or touch the ground with the other one. You can use the best of three attempts. These are the benchmarks by age: Under 40: 45 seconds 40-49: 42 seconds 50-59: 41 seconds 60-69: 32 seconds 70-79: 22 seconds How did you go? Now try the same test with your eyes closed. This is much more difficult, so don’t be dismayed if you fail almost immediately at first. You can improve with practice. Why is it so much harder with our eyes closed? Without being able to use sight, our brains have to work much harder to keep our balance, using more data from our vestibular system and proprioception. These are the benchmarks by age, for balancing on one leg with eyes closed. Under 40: 15 seconds 40-49: 13 seconds 50-59: 8 seconds 60-69: 4 seconds 70-79: 3 seconds Why balance matters An important benefit of good balance is that we are less likely to stumble, and if we do stumble, we are more likely to be able to save ourselves from a fall. As we get older, the consequences of falling become more severe and it can take longer to recover. Globally, falls are the second most common cause of accidental death (after road accidents). In Australia, one in four people over 65 fall at least once per year. And if they are unlucky enough to break a hip, one in three of them die within 12 months. Having a fall – or even just feeling unsteady on our feet – can make us less confident about exercising and keeping active in general. That can set up a vicious cycle because inactivity weakens our muscles, stiffens our joints and makes our balance worse, which only makes us less keen to exercise. On the other hand, improving our balance strengthens all the bodily systems involved, including our core strength, and that makes it easier to keep active. And the more physically active we are, the more strength and balance we retain. The benefits of better balance These are some of the many benefits of better balance. Stronger muscles Standing on one leg builds the muscles in your legs, hips and bottom (your gluteal muscles or ‘glutes’), which gives you more strength to better enjoy many of life’s activities. It also makes you less likely to fall. Improved coordination Every time you challenge your balance, like standing on one leg, your eyes, muscles and joints send feedback to your brain, which then begins to make new nerve connections and recalibrate the coordination between your eyes, ears, muscles and joints. And all that improves your coordination. Better posture Balancing also strengthens the muscles that align your spine, which can alleviate back pain and improve your posture. Reduced stress levels Balancing requires focus and concentration, which can help to keep you in the moment and reduce stress. Protected joints Balancing strengthens the muscles that support the joints in your legs, protecting them from damage. It’s never too late Whatever time you managed in the tests, you can improve it. It’s important to keep challenging your balance to keep all those nerve connections strong. So it’s a good idea to include some formal balance exercises from about the age of 60. The good news is, that your balance can improve surprisingly quickly with practice. An easy step to better balance An easy way to begin improving your balance is to stand on one leg while cleaning your teeth. You can use one leg in the morning and the other leg at night, or one leg while flossing and the other one while brushing. A first, make sure you stand next to something you can hold onto, such as a basin or towel rail, in case you begin to wobble. When that gets easy, start turning your head slowly from side to side while still standing on one leg. That challenges your vestibular system. When you’ve mastered that, try doing it with your eyes closed. But be careful! Without the significant input from your vision, your brain has to work very hard to use only your vestibular system and proprioception to keep you balanced. It makes a great workout for your brain. Remember to keep making it a bit harder as you master each step, so that you continue to challenge your body and improve. Want more? Another great version involves balancing on the ball of your foot, demonstrated here by Dr Peter Attia, a specialist in longevity medicine. Try it while waiting for the kettle to boil or the bus to arrive. (Video 2:45 mins) Want less? If you need to start with something gentler, the following video from the Royal Osteoporosis Society will be perfect for you. It guides you through a series of easy balance exercises that you can even begin while sitting down. (Video 17:15 mins) Ongoing benefits As long as you work some balance exercises into your everyday activities you will reap the many rewards: Reduced risk of falls Stronger muscles Improved coordination Better posture Reduced stress levels Protected joints And you can move through your world with better strength and confidence. Strike the right balance in your life!

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