Osteoporosis Can be Prevented and Reversed Without Drugs

We’ve all heard of osteoporosis. It brings to mind images of old people with humped backs and broken hips. We wonder how that could happen. Is it just part of growing old? Or is there a way to prevent it from occurring? If you take the proper steps, the answer is yes; you can actually increase bone density and return your bones to full health.

WHAT CAUSES OSTEOPOROSIS

Before we can understand the cause of osteoporosis (weak bones) we need to explore how the bones function in the body. Bones are living tissue that must constantly be rebuilt. This is done by a two part process. In the first step cells called osteoclasts clear old minerals out of weakened bone tissue and carry them into the bloodstream where they are filtered and disposed of. Next, cells called osteoblasts deposit new minerals and collagen back into the bone. A hormone called PTH signals the osteoclasts to pull the calcium from the bones and another hormone called calcitonin stimulates the osteoblasts to deposit calcium into the bones.
Now that we know the basic process we can explore what happens when everything doesn’t work correctly.

• Magnesium Deficiency

Magnesium suppresses the hormone that tells your body to pull calcium from the bones, and stimulates the hormone that tells the body to put calcium back into the bones. The hormone calcitonin relies on magnesium to function properly. When we lack magnesium, the balance between PHT and calcitonin tilts too far toward PTH, causing an over stimulation of ostioclasts; causing net bone loss.

• Excess Acidity

A diet consisting of too many acid foods like bread, grains, meat, soft drinks and pasta, but lacking in fruits and vegetables causes acidity. To function properly, our blood must remain a neutral PH, so the body pulls calcium from the bones to neutralize any acidivity. This is a major factor in the development of osteoporsis.

• Imbalance of Cortisol and DHEA

Cortisol is produced when there is stress. DHEA balances the cortisol. When there isn’t enough DHEA, cortisol pulls calcium from the bones to compensate. Also if you are generally low in hormones, as many women are after menopause, the result will be a loss of bone density.
-Commercial Medications
The way some drugs on the market work is by killing off osteoclasts. If you recall, osteoclasts are the cells that carry old minerals out of the bones. The result is a denser bone with high amounts of old, poor quality bone cells, making them weaker and more brittle. Other medications block the absorption of calcium into the bones and all drugs have side effects at varying degrees.

Things You Can Do Right Now To Reverse and Prevent Osteoporosis

1. Stop Drinking Soft Drinks
Soft drinks contain high amounts of phosphoric acid and sugar making them very acidic. Calcium is pulled out of the body to neutralize that acid, which lowers blood calcium levels. Then, to remedy this, parathyroid glands restore calcium to the blood by pulling it out of the bones. It becomes a vicious cycle.

2. Eat a Balanced Diet
Meats and carbohydrates are also highly acidic. With the addition of lots of fresh fruits and vegetables you can stabilize the acid without pulling calcium from your bones.

3. Stop Excess Milk Consumption
Milk and dairy products have ten times more calcium than magnesium. If you drink a lot of milk, supplement your diet with extra magnesium. It’s all about balance.

4. Increase Your Magnesium Intake.
Whether you drink milk or not you probably need more magnesium. Americans are overwhelmingly magnesium deficient and it is showing up in nationwide statistics of osteoporosis, as well as other diseases.

5. Reduce Stress
There are numerous ways to reduce stress: meditation, prayer, and yoga to name a few.

6. Exercise
Exercise is very important to increasing your bone density, particularly weight bearing exercise such as walking, stair climbing or dancing, because muscle pulling on bone build and maintains bone mass. There are numerous other health benefits from exercise as well. Start with walking a short distance three days a week. Then find fun ways to get your body moving, and different muscle groups working.

7. Supplements

• Vitamin A: 5,000 I.U. daily

• Vitamin B6: 25-50 mg daily

• Vitamin B12: 10-1000mcg daily

• Folic Acid: 800-1000mcg (.8-1 mg) daily

• Vitamin C: 500-3000 mg or more daily

• Vitamin D: 800-2000 mg or more daily

• Vitamin E: 400 I.U. daily

• Vitamin K1: 1000 mcg daily

• Vitamin K2: 45-180 mcg daily

• Essential amino acids: 1 tbsp daily

• Strontium: 680 mg daily

• Potassium: 4000-6000 mg daily

• Boron: 3-5 mg daily

• Copper: 1-3 mg daily

• Manganese: 10-25 mg daily

• Zinc: 20-30 mg daily

• Magnesium: 400-800 mg daily

• Calcium: 1000-1200 mg daily

• Phosphorus: 700 mg daily

• Fish or flaxseed oil: 2 grams daily

If you can find a good multi vitamin and mineral supplement that contains some of these, it will cut down on the number of pills you need to take, but try to get these recommended daily amounts, and make sure it is a good quality vitamin.


As you can see, by making a few lifestyle changes you can prevent, and reverse even advanced stages of osteoporosis.

3 SIMPLE STEPS PREVENTING AND CONTROLLING DIABETES

Diabetes has reached epidemic proportions in the United States mostly due to processed foods. It will be impossible to prevent or control this disease without doing the following three things.

1. DIET

• Eat plenty of protein: eggs, fish, chicken, some red meat, raw nuts & seeds, peanut butter is ok but look at the label for sugar content.

• Add lots of green leafy vegetables: romaine lettuce, spinach, cabbage, broccoli, brussel sprouts, (eat the fresh or frozen variety, stay away from canned). And eat a variety of other vegetables: whatever you like but again stay away from canned. You can eat some fresh fruits but be careful of sugar amounts and limit fruit juices.

• Allow yourself only small amounts of whole grains such as whole wheat bread, pasta or long grain brown rice (white flour and rice have had all the nutrition removed so when you eat them they are just added calories, which none of us need).

• Stay away from white sugar as much as possible (this is in almost all processed foods, so watch your labels).

• Absolute NO NOs are: High Fructose Corn Syrup, Aspartame, MSG, and Trans Fats.

• It is better to eat 4 or 5 small meals a day. This keeps your blood sugar from dropping out and keeps you from getting hungry.

• Caffeine turns to sugar after consumption, so it’s a good idea to limit your coffee intake, or you might want to drink de-caffeinated coffee instead.

• Cinnamon has been found to help insulin keep your blood sugar levels even. Try adding 1/2 teaspoon to your food daily.

• Start reading the labels on food before you buy. I set my reading glasses on my head when I start grocery shopping and scan everything to make sure it doesn’t include those big no, nos.

2. EXERCISE

If you already do some exercise, hurray for you and keep it up. If not, start walking a little bit everyday. Work up gradually to a 30 minute walk at least 3 times a week. If you don’t like to walk, there are numerous other things that will get that heart rate going, like riding a bicycle, swimming, or dancing.

DID YOU KNOW?

• Most experts concur that diabetes can NOT be controlled without adding exercise into your lifestyle.

• Exercise triggers the brain to release serotonin (a natural anti-depressant) into your bloodstream.

• Exercise will help you sleep better as long as it is done no later than 4-6 hours before bedtime.

3. TAKE DAILY SUPPLEMENTS

Due to the processed food industry, our consumption of fast food, and the pollution of our air and water it is virtually impossible to get the nutrients our bodies need without supplementation. Listed here is what most experts recommend in the way of supplements needed to support diabetes.

• Chromium picolinate -This lowers fasting glucose and metabolizes fat.
  

• Alpha Lipoic Acid -This converts glucose (blood sugar) into energy and reverses neuropathy. It is also an antioxidant, a substance that neutralizes harmful chemicals called free radicals.

• CoQ10 –Best known for enhancing physical energy and counteracting muscle damage from statin drugs, it has also been found to be helpful in controlling blood sugar.
  

• L Carnetene –This substance helps carry fatty acids into the cells. It is naturally occurring in the body but levels are reduced as we age. It is known to help with diabetic neuropathy and Chronic Fatigue Syndrome amongst other things.

• Multiple Vitamin and Mineral –Add this to get all the many nutrients our bodies need to function properly.

Something to remember is that when you take vitamins, minerals, and other natural remedies they are not drugs; therefore they take longer to work. The up side of this is there are no side effects to worry about and your body ends up being healthier than before. So try these three simple steps to a healthier happier you.

COULD TMJ BE CAUSING YOUR PAIN?

WHAT IS TMJ?

TMJ or Temporamandibular Joint disorder can be a very painful and very elusive condition. You may experience a terrible pain in your ear, teeth, jaw or neck. It may move from one place to another or it might develop into a migraine headache. Often it goes undiagnosed and some doctors may tell you that you are imagining the pain.

The temporamandibular joints are on each side of the head connecting your upper and lower jaws together and to your skull. They allow your jaws to open, close, rotate and move back and forth. If they are not aligned properly they can cause extreme pain in the jaw, head and neck.

Causes of this malady may be a malformation from birth, unconsciously grinding your teeth, or clenching your jaw muscles when stressed. Other causes are teeth not meeting correctly, a blow to the jaw that damages the joint, poor posture of the neck and shoulders, or arthritis in the joints.

NATURAL WAYS TO DEAL WITH TMJ

Depending on the cause the treatment can be as simple as stress management, counseling or psychotherapy or as complicated as braces or a special devise installed by a dentist to prevent grinding your teeth at night.

I would suggest trying these simple remedies first to see how severe the problem is or if this is even the problem before resorting to the more complicated remedies above.

• Try applying ice or heat to the TMJ area to relieve pain. One may work better for than the other.

• Use aspirin or acetaminophen to relieve minor pain.

• Learn to relax you jaw and limit its movements. You can put your fist under your jaw to block a yawn.

• Eat a soft diet and avoid chewy foods, such as bagels, when your symptoms are bad. Massage the TMJ area.

• Avoid chewing gum

Even though TMJ may be hard to pinpoint and difficult to diagnose, do not let anyone dismiss your pain until you have explored the possibility of TMJ.

Healthy Griefing

I have a friend that recently lost her husband. When I last talked to her she said she thought she was having a nervous breakdown. Since I lost my spouse a few years ago I know a little about what she’s going through. After the funeral when everyone went home and I was alone I started having such a gambit of feelings, I literally thought I was going crazy. When I finally learned that it was typical of grieving to have these thoughts I was very relieved. Only then did I really begin to heal.

Grieving is a very personal thing, but we all have to go through the same process. On a different timetable to be sure, but none of us can get around the basic steps of grief. And how long it takes for you to do this depends on a number of things.

The Stages of Grief

There are five basic stages that will be experienced by most grieving people. There is no set order to these stages and some may be repeated more that once. But it is important to know that these stages are normal and necessary to coming to terms with the changes that take place when a loved one is removed from our lives, or in other words, the process of grieving.

1. Shock
The first stage commonly experienced is shock. The numbness that shock provides is welcome and your mind will only accept what it is capable of handling at this stage. Shock will help you get through the bad news and all the decisions that have to be made in the first days following a death.

2. Sighing
The sighing stage is similar to deep breathing exercises used to handle stress. When you grief you are highly stressed, which makes your breathing shallow and doesn’t allow enough oxygen to your brain. Good healthy sighs can relieve this symptom.

3. Crying
Crying is essential to healing your grieving heart. Some experts believe that there are chemicals in tears that relieve stress in the body. So by all means cry when you need to.

4. Anger
Angry feelings arrive shortly after the death of a loved one. Anger at the person who died for being reckless, or thoughtless, anger at God for letting this happen, or anger at a third party who may have caused the death are all common thoughts. As we work through it the anger should disappear.

5. Depression
Depression is the feeling that there is no joy left in life and is a normal feeling to the grieving person. Insomnia, loss of appetite, constant crying are all signs of depression. Usually we promote our depression with negative thoughts like: Why me? I can’t do that. Or, I feel awful. As long as you are having negative thoughts you will remain depressed.

The Road Back To Happiness

There is no set time limit to how long grief will last because it is different for everyone. The loss of a baby is completely different from the loss of a parent. The loss of a teenager differs greatly from that of a spouse. But no matter what the loss has been it takes time and heart wrenching work for the wound to heal. There are some things that will help though.

• Sleep. Experiment with ways to fall asleep and stay asleep such as natural sleep inducers like melatonin or chamomile tea. Take a nap in the afternoon to get enough rest if necessary.

• Support. Seek out a grief support group. This is a place where you can talk freely and be understood. There will be exercises designed to help you get back to laughter.

• Laughter has a positive effect on your nature just as the negative thoughts do. It will help you feel better when you laugh.

• Pamper Yourself. Treat yourself with kid gloves. Give yourself a break and allow yourself to do some things you love to do.

Just as an open wound takes time to heal so will the grief you feel after losing a loved one. That same loved one would want you to move on to live a happy and productive life. So do the work required to grief, and in time the sun will shine again.

Boost Your Immune System

What is the Immune system?

The immune system is interesting and complicated. It is designed to defend you against millions of bacteria, microbes, viruses, and parasites. Whenever you get a cut or insect bite you can see the immune system working. Everyday you inhale thousands of germs (bacteria and virus) that are floating in the air. Your immune system deals with all of them. Occasionally a germ will get past it and you will have a cold , the flu, or worse.
Sometimes the immune system works incorrectly. Some examples of this are allergies (immune system overreacting to certain stimuli) diabetes (immune system inappropriately attacking cells in the pancreas and destroying them). Also as we age the immune system weakens for various reasons. Illness that didn’t bother you when you were twenty years old can put a sixty year old in bed for a week or more.

How does the Immune System Work?

Basically your immune system protects you in three different ways.

It creates a barrier that prevents bacteria and viruses from entering your body.

If the virus or bacteria is able to reproduce and start causing problem, your immune system is in charge of eliminating it.

If the virus or bacteria does get into the body, the immune system tries to detcet and eliminate it before it can make itself at home and reproduce.

Keeping the Immune System Strong Naturally

If you have been getting sick with the same illness over and over, it is a signal of a struggling immune system. Since it has such an important job, it is vital for good health and feeling well that we keep the immune system strong and in good working order. Here are a few ways to do that:

• Diet: Eat foods that are full of inflavanoids, plenty of protein and fruits and vegetables.

• Exercise

• Control stress

• Stay away from sugar

• Balance your omega-3, omega-6 and omega-9 intake

• Drink plenty of water

• Oil of Oregano: This is a natural antibiotic. 3 or 4 drops everyday will help prevent infection. You can gargle with it or put drops directly in your mouth, followed by a big glass of water
  

• Take probiotics: this is good bacteria which we need to keep out intestinal flora in balance.
  

• Get plenty of sleep

Immune Boosting Supplements

• Garlic -2400-3200 mg daily

• Ginseng –100-200 mg daily

• Echinacea –For prevention 2-3 capsules a day, if sick 6-8 capsules a day

• Glutamine -5-20 mg daily up to a maximum of 40 mg

• A good multiple vitamin

• Vitamin A -50,000 IU

• B complex -100-250 mg daily

• Vitamin C –Start with 1,000 mg and work up

• Vitamin E -400-800 IU natural (not synthetic) daily

• Zinc - 25 mg daily
  

All amounts are suggestions only.

My Favorite Health Recipe of the Month

Pumpkin Nut Bread

Ingredients:
3/4 cup whole wheat pastry flour
3/4 cup unbleached flour
2-1/4 teaspoon aluminum free baking powder
1/4 teaspoon sea salt
1-1/2 teaspoons pumpkin pie spice
3/4 cup pumpkin puree
1/2 honey or maple syrup
1/4 cup walnut oil
1 teaspoon vanilla extract
1/4 cup raisins
1/4 cup finely chopped walnuts
Yield: 1 loaf

Preheat oven to 350. Spray olive oil cooking spray in a 9x5x3 loaf pan. Set aside.

In a large mixing bowl mix the dry ingredients.

In a separate smaller bowl mix the pumpkin with the maple syrup, walnut oil and vanilla.
Stir that into the dry ingredients. Mix well, until well moistened.

As this recipe has no eggs or dairy the batter will be very thick. Don't worry, it comes out wonderful! Gently fold in the raisins an walnuts. Transfer to greased loaf pan. Spread out evenly and bake for 45 minutes. Remove from oven, cool about 10 minutes before removing from pan. Delicious served warm with butter.

Coming soon to Health Works: How to Boost and Maintain Your Immune System

BETTER SLEEP FOR BETTER HEALTH

Natural ways to get a good night’s sleep can be tricky. Here I’ll walk you thru some of the basics. Getting enough sleep for the sleep deprived is a complicated balance of all the proper ingredients. The exact mechanisms of how sleep rejuvenates the body and mind is still mysterious, one thing sleep specialists and scientists do know is that adequate sleep is necessary for healthy functioning. Research shows that all mammals need sleep, and that sleep regulates mood and is related to learning and memory functions. Not only will getting your zzzs help you perform on a test, learn a new skill or help you stay on task, but it may also be a critical factor in your health, weight and energy level. Before we get into solutions let’s take a look at the most common sleep disorders.

FOUR MOST COMMON SLEEP DISORDERS

• Sleep apnea is a breathing disorder that occurs during sleep, typically accompanied by loud snoring; consists of brief periods in which breathing stops throughout the night

• Insomnia-not a disorder but a complaint consisting of one of the following: difficulty falling asleep, difficulty staying asleep, waking up early, and sleep state misperception. These can be caused by stress, anxiety and life events.

• Narcolepsy-the irresistible need to sleep no matter how much many of hours already slept. A chronic disorder of the brain, often thought of as an intrusion of dreaming sleep (REM) into a waking state.

• Restless leg syndrome-a discomfort in the legs while reclining which is relieved by moving or stimulating the legs.

BETTER SLEEP AND EXERCISE

Research shows that exercise is certainly good for one’s body and health, but it should be done at the proper time or it could inhibit your ability to sleep. A good workout will make you more alert, speed up your metabolism and energize you. Exercise right before bedtime can lead to a poor night’s sleep. Experts recommend exercising at least three hours before bedtime, and the best time is usually late afternoon. Exercising at this time is beneficial because body temperature is related to sleep. Body temperatures rise during exercise and take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, it’s important to allow the body time to cool off before sleep.

RELAXING ENVIRONMENT FOR BETTER SLEEP

In order for any natural remedy to work you must first set the scene. In the case of a good nights sleep most sleep experts agree that your bedroom should be used only for sleep and sex. The computer, telephone, and games should not even be in your bedroom. If there is a television, it should be left off as bedtime approaches. The decor of your bedroom should be soothing to you.

BEDTIME RITUALS THAT WORK FOR BETTER SLEEP

Plan to go to bed and get up at the same time everyday. All the experts will tell you that you need a bedtime ritual that gets your mind ready for sleep. Plan to go to bed and get up at the same time each day. About an hour before bedtime start winding down by doing one or more of the following:

• Drink a cup of herbal tea (no caffeine)

• Take a hot bath with your favorite bubbles or oil

• Turn off the TV and put on some soft music

• Try deep breathing, massage and relaxation techniques

• Do whatever is calming to you and you'll be on your way to a restful night.

NATURAL SLEEP AIDS

There are many sleep aids on the market. Drug type sedatives can make you feel drowsy the next day, can be addictive, and might have some nasty side effects. For alternatives go natural. There are many good brands out there, so experiment and find the natural sleep aid that works best for you. The most common and widely used ingredients for natural sleep aids are:

• Valerian – an herb

• Melatonin – a hormone found naturally in the body

• Kava – anti anxiety herb

• Magnesium – natural relaxant

• Chamomile – an herb

DON’T GIVE UP ON BETTER SLEEP

Sleep patterns are invariably hard to break so have patience and keep trying. Once you find the right combination your body will slowly begin to allow you to sleep more readily and easily. Eventually you will begin getting the rest you require.