27 Jan

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How Mushrooms Could Save Your Health (And The World)

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When you think of mushrooms, what comes to mind? Portabella, white (Crimini) mushrooms, maybe Shiitake? Yea, me too for a long time, until I was recently introduced into the world of mushroom research. According to Mycologist Paul Stamets, there is an estimated 140,000 + species of mycelium (the networking cells of mushrooms). (1) We are aware of about 10,000 or so of these species. Stamets scours the planet for new specimens of medicinally beneficial mushrooms. He believes that many of these undiscovered species of mycelium may hold the key to curing deadly ailments. In fact, Stamets and his colleagues have completed a great deal of research that reveals possible treatment for deadly infections such as Tuberculosis.

Here are some of the potential health benefits of mushrooms:

  • Certain species of Agarikon may contain active compounds that are effective in treating tuberculosis. (2)
  • Mushroom extracts may contain active components that may have anti-tumor properties. (3)
  • Crimini, maitake, oyster and shiitake extracts may reduce inflammation. (1)
  • Mushrooms are excellent sources of potassium, selenium, riboflavin, and niacin. (4)
  • Agaricus bisporus has been shown to reduce cholesterol and blood glucose. (5)
  • White button mushrooms have demonstrated possible benefits for arthritis treatment. (6)
  • Agarikon species, may contain both anti-viral and anti-bacterial properties. This is a rare find in nature. (2)

These are just a few of the many possible benefits of mushrooms. At this point, we still understand very little about the potential application of mushrooms to health enhancement. Informal studies and Chinese medicine reports that several mushroom species have excellent immune-enhancing abilities.

In addition to the health benefits of mushrooms, Stamets proposes several other uses for mycelium, such as breaking down pesticides and toxic waste. Mushrooms are able to do so in a clean and efficient matter. Fungi may also be renewable source of bio-fuel in the future. Basically, we may be able to produce a renewable source of fuel and clean up the mess too! This is pretty exciting stuff!

How Can I Get The Health Benefits Of Mushrooms?

Quality mushroom supplements are widely available. If you are looking for a quality mushroom supplement for immunity, I recommend researching the following product. It is all organic, grown in a controlled setting, and identical to the strains found in nature. Many customers have reported significant increases in their immune function.

 

For more information on mushrooms, visit Paul Stamet’s website.

Paul Stamets: 6 ways mushrooms can save the world:

Mushroom Man: The Search for Agarikon by Bill Weaver:

SOURCES:

(1) Paul Stamets: 6 ways mushrooms can save the world: http://www.youtube.com/watch?v=XI5frPV58tY

(2) Mushroom Man: The Search for Agarikon by Bill Weaver: http://www.youtube.com/watch?v=NtwzHY-7mXo

(3) The effects of whole mushrooms during inflammation: http://www.biomedcentral.com/1471-2172/10/12

(4) Health Benefits of Mushrooms: http://www.vegetarian-nutrition.info/updates/mighty-mushrooms.php

(5) White button mushroom (Agaricus bisporus) lowers blood glucose and cholesterol levels in diabetic and hypercholesterolemic rats: http://www.nrjournal.com/article/S0271-5317%2809%2900253-X/abstract

(6) White Button and Shiitake Mushrooms Reduce the Incidence and Severity of Collagen-Induced Arthritis in Dilute Brown Non-Agouti Mice: http://jn.nutrition.org/content/141/1/131.short

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25 Jan

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A Powerful Tool To Overcome Panic Attacks

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This is not medical advice. Please speak with your healthcare provider before implementing any content on this website. Please refer to our disclaimer.

Imagine you are sipping on a rich cup of hot chocolate at your local coffee joint. You’re chatting away with a friend, and you’re completely content in this moment. You’re drawn into an engaged conversation, when … suddenly… something goes horribly wrong. The room starts spinning. You can’t focus on anything around you. Your chest seems to be caving in and your heart is racing. You’ve never experienced this before until now. You start running through possible scenarios in your head: “Am I dying?” Probably not. You may be having a panic attack. As bizarre as this description sounds, it actually happens quite a bit. In fact, one in every 75 people will have at least one panic attack in their lives, (1) and many will experiences several more.

The bizarre thing about panic attacks is their apparent unknown origin to the person. They seem to set off at any time, with unpredictable triggers. You don’t have to be in the middle of delivering a public speech in front of a large audience to experience a panic attack. In fact, they frequently occur at moments once a person is not active. While this seems counter-intuitive, it makes a lot of sense. It is believed that many panic attacks may be caused by a build up of dismissed / unconscious feelings of stress or anxiety. Once a person has found some time to sit down, they often strike with great ferocity.

SYMPTOMS OF A PANIC ATTACK:

  • Feelings of impending doom / profound dread
  • Feeling short of breath
  • Increased heart rate
  • Intense fear

While symptoms will vary for most people, this is a common presentation. While long term treatment will likely involve psychotherapy and / or possibly medication to addressing underlying factors, (2) here is something you can try in the mean-time:

ENGAGE THE PANIC ATTACK, DON’T HIDE FROM IT.

  • If what you are experiencing is indeed a panic attack, the first reaction is usually to become extremely frightened and lose sense of logic. This only feeds the intensity of a panic attack.
  • Be aware that deaths from panic attacks are extremely rare, and are usually related to concurrent use of drugs or other substances.
  • Despite the intensity of your symptoms, it will pass. You might feel like you are going to die, but the sooner you repeatedly tell yourself that it will pass, the sooner you can take control again.
  • Have someone sit with you. Take some deep breaths. Put on comforting music if it helps.
  • Be completely present in the panic attack. Examine everything that is going on in your body. Don’t let the fear consume you.
  • The more you acknowledge the panic attack and become less emotionally attached to it, the less power it will have over you.
  • This is the same concept of mindfulness meditation, that I frequently talk about on this website. It usually works quite well for panic attacks.
  • The more you engage in this practice, the more likely the frequency and intensity of the panic attacks will reduce. Eventually, they may subside completely.

Work with your healthcare provider. Reduce sources of extra stress, and don’t keep letting stressors build up in the back of your mind. Unconscious emotions are breeding grounds for panic attacks. Using the above suggestions will help you along your journey towards ending panic attacks for good.

SOURCES:

(1) Panic attacks: http://www.anxietypanic.com/

(2) NAMI: http://namimi.org/panic-disorder

PHOTO BY: Bablekan

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Filed Under: Anxiety, Chronic Illness, Featured Posts, Mental Health

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23 Jan

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How To Overcome Teenage Depression (And Adult Too!)

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Disclaimer: This is not medical advice. Please speak with your healthcare professional before implementing any information on this article or website.

Not too long ago, I gave a presentation on my solutions for teenage depression, and the audience was quite receptive. One gentleman, however was not too convinced. He approached me with quite a boastful and confident attitude:

“When I was your age, we didn’t have time to get depressed. I’m not really sure why all these young people think they have it so bad. This depression thing doesn’t even seem real to me.”

I smiled, and nodded. I certainly wasn’t going to get very far with this man, as he was solely convinced that depression was a made-up fantasy. Unfortunately this is not the case, at all.

The statistics for Depression in the United States are disturbing:

  • 1 in 4 Americans will meet the diagnostic criteria for major depression during their lifetime (NIMH, 2008). This translates into nearly 60 million Americans.
  • Depression affects over 121 million people worldwide (WHO, 2009).
  • Industrialized nations such as the U.S. have the highest rates of major depressive disorder (Ilardi, 2009).
  • 15% of those who are depressed will commit suicide (AHRQ, 2003).
  • The incidence of depression has increased by 10 times in the last two decades (Ilardi, 2009).
  • 11.5% of 33 million teens (or 3,795,000) experience an episode of Major Depression in one year (NSFUH, 2008).

The most alarming fact about depression is:

  • By the year 2020, depression is projected to be the second largest killer following heart disease. In addition, depression has been significantly linked to coronary heart disease (WHO, 2001).

What is depression?

Depression is a category of mood disorders which can range from a chronic sense of uneasiness, commonly known as Dysthymia to severely debilitating forms such Major Depressive Disorder. These disorders must be diagnosed by a healthcare practitioner, and fit very specific criteria, according to the DSM-IV.

What are some of the symptoms of depression?

  • Chronic sense of uneasiness
  • Profound sadness
  • Loss of interest in activities that were previously enjoyed
  • Chronic fatigue
  • Decreased performance in daily activities
  • Poor sleep
  • Difficulty concentrating
  • In severe cases: suicidal tendancies

Why is depression on the rise?

There is a lot of speculation as to why depression rates are continuing to rise.  Some possibilities include:

  • Poor dietary habits and increasing food additives / toxicity of food supply and self-care products.
  • Genetic pre-dispositions.
  • Depression sufferers are afraid to seek help due to social stigma, as 54% of people view depression as an illness (NMHA, 2004).
  • Other environmental influences.

What causes depression?

  • There is no conclusive literature that depression is caused by any particular chemical imbalance (Lacasse & Leo, 2005).
  • This may contradict what you have heard. The fact is we are still rather clueless what causes this disease, and drug companies simply label it as a “chemical imbalance” so they have a means to sell antidepressants. I’m not anti-drug, but if you sit back and look at the numbers, antidepressants are given out like candy.

Why are teems depressed today?

  • Teenagers are under an enormous amount of pressure. Expectations are very high in many aspects of their lives. This may be a contributing to increased depression in teens. See the above section for other possibilities.

What can I do if I’m depressed?

  • Seek Help:
  • About 80% of people who are depressed are currently not seeking any form of treatment (AHRQ, 2003).
  • 41% of women suffering from depression are too embarrassed to seek help (NMHA, 1996).

Treatment options:

ANTIDEPRESSANTS:

  • Over 10% of the U.S. population (or 27 million Americans) are currently using antidepressants. This is DOUBLE the amount prescribed in 1995.
  • The effectiveness of antidepressants is questionable, while other non-medical techniques (such as cognitive behavioral therapy) have demonstrated equal or better long-term outcomes. Anti-depressants tend to “poop-out,” or stop working after a while. This phenomenon is poorly understood.

COGNITIVE BEHAVIORAL THERAPY:

  • Analyzes dysfunctional behavioral and thinking patterns and uses strategies to correct these patterns.
  • Most research agrees that it is a superior intervention to antidepressants (Butler, et al., 2005).
  • Fluoxetine (Prozac) treatment alone typically results in a 33% higher cost to a patient than CBT. Also only 29.5% of CBT patients relapsed compared to 60% of patients using antidepressants alone. (Butler, et al., 2005)

EXERCISE:

  • Even 10 to 15 minutes per day of exercise can decrease depressive symptoms in the short term.
  • 30 minutes of exercise per day for 3-5 days per week can significantly decrease depressive symptoms (Mayo Clinic, 2007).
  • Multiple well-designed trials have shown moderate exercise to be as effective as anti-depressants (Blumenthal, et al, 1999 & Singh, et al, 2001).
  • Start small and gradually work your way up.
  • Find a routine you enjoy doing.
  • Add a distractor (music) to increase satisfaction.

DIET MODIFICATIONS:

Research shows diet has a strong impact on mood:

  • Increase fruits and vegetables
  • Decrease / eliminate processed foods
  • Eat organic produce
  • Current research shows that Omega-3 fatty acids found in fish and many nuts are effective at reducing cholesterol and preventing heart disease. There is also a growing body of evidence to support fish oil as having positive effects as an anti-depressant, mood stabilizer, and anti-inflammatory agent (Riediger, et. al, 2009).

BRIGHT LIGHT THERAPY:

  • Involves using a bright light box to stimulate cells in the eye, and relay to the brain.
  • One of the best-studied nonpharmacological biologically oriented treatment approach in psychiatry” (Kasper, 2005).
  • Personally, I have found bright light therapy to be very effective in many cases.
  • Bright light therapy should not be used in cases of bi-polar disorder.

SOCIAL ISOLATION:

  • Social isolation exacerbates psychological conditions (House, J, 2001).
  • Having at least one social contact may greatly reduce the severity of acute depression (Ilardi, 2009).
  • Force yourself to plan at least 3 social activities per week.
  • Get involved with community and / or religious organizations to form meaningful bonds with others.
  • Inform someone close to you of your depression and ask them to encourage you to join them for activities.
  • When you feel your worst is actually when you need to get moving the most.

MINDFULNESS MEDITATION:

  • Dates back to simple Buddhist principles
  • Excellent for many other psychiatric conditions.
  • Not just living in the present moment, but having the intention to be aware of certain aspects of our existence that help us understand ourselves and subsequently, our illness.
  • Recommended Reading: The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness by Williams, Teasdale, Segal, and Kabat-Zinn.
  • A systematic review found that Mindfulness-Based Meditation: Was “effective effective in reducing depression levels or depressive symptoms” (Tsang, et al., 2008).
  • Several small-to medium sized studies have confirmed these results.
  • Larger studies will need to be performed for the public to start accepting MBSR as an acceptable treatment option.

OTHER HELPFUL TIPS / SUGGESTIONS:

  • Explore the role of spirituality in healthcare and recovery from depression.
  • Pet Therapy is an excellent option to help with depression.
  • Don’t give up if a particular treatment doesn’t work.
  • Read books. A lot of them.
  • Talk to others who are depressed. You are an excellent resource for each other.

HOW CAN I HELP SOMEONE I KNOW IS DEPRESSED?

  • Encourage the person to seek treatment. Go with them if necessary.
  • Read books on the subject so you have a better understanding of what they are going through.
  • Be patient.
  • Understand that this is not their fault.
  • Recognize little bits of progress.
  • Try not to overwhelm someone during an episode of acute clinical depression.
  • Push them to participate in activities.
  • Set limits on behaviors.
  • Take care of yourself. (avoid Caregiver burnout)

WHAT NOT TO DO / SAY TO SOMEONE WHO IS DEPRESSED:

  • “Snap out of this.”
  • “Stop being such a baby.”
  • “What is wrong with you?”
  • “I don’t even know who you are anymore.”
  • “I was sad once, and I got over it just fine.”
  • “I’m sick of you acting like this.”
  • Any comments like these are counter-productive to positive treatment outcomes. Work with the person, not against them.

I hope you’ve found this information helpful. Watch my following video presentation for more information on understanding depression, and effective treatment options:

SOURCES:

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20 Jan

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100 Practical Things That Could Enhance Your Health Today

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Fresh out of ideas on how to jump start your health? Want to take the next step to increase your energy, feel better, and maybe live longer? I had the honor of writing about this topic for a rising integrative healing website, known as “The Healers.”

This article includes a variety of easy, small steps towards better health such as:

  • Dietary modifications
  • Exercise tips
  • Practical motivators
  • Lifestyle changes
  • Meditation
  • Stress reduction

….and more!

The article full can be found here:

100 Practical Things That Could Enhance Your Health Today

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Filed Under: Chronic Illness, Featured Posts, Immunity, Inspiration, Mental Health, Physical Health, Preventative Health, Relationships

18 Jan

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Reduce Stress In 5 Minutes Through Progressive Relaxation

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Over 40 million adult Americans suffer from Anxiety disorders, including 6.8 million from Generalized Anxiety Disorder alone. (2) Even though 65% of North Americans take some form of prescription medication (3), sometimes the best answers don’t always come in pills. Progressive muscle relaxation may prove to be a powerful tool in your arsenal against every-day stress, (4) and even more serious anxiety disorders. It may even help with insomnia, as well. (1) Of course, talk to your healthcare provider first.

Let me walk you through the process. Progressive muscle relaxation works by isolating groups of individual muscles from a starting point, and sequentially contracting and relaxing them in accordance with your breath.

  1. Start by laying down on your back in a comfortable, reclined chair, bed, or pad on the floor. Make sure the area is quiet, where you will not be interrupted. Turn off any distractions.
  2. Turn on soft, relaxing background music if you desire. (Instrumental / ambient music works best)
  3. Close your eyes.
  4. Mentally scan your body for any areas of tension, stress or soreness. Make note of these areas and focus in on them throughout this practice.
  5. While inhaling deeply through your nose, feel your belly rise. Tighten your toes and feet as much as you can. Hold for 3-4 seconds, counting in your head. Exhale entirely as you let everything go. Release all tension in those muscles.
  6. Work up to your calves by adding on. Inhale deeply through the nose, tighten your toes, feet, and calves as much as you can. Hold for 3-4 seconds, counting in your head. Exhale entirely as you let everything go. Release all tension in those muscles.
  7. Continue to add on muscles as your ascend up the body. Repeat the previous steps and sequentially add your pelvis, groin, stomach, chest, neck, arms, and hands, as you continue the process.
  8. Repeat the whole practice (steps 4-8) as necessary.
TIPS:
  • I find it particularly beneficial to imagine I am dropping a huge weight off my body every time I exhale. Imagine letting go of all your baggage and worries. This amplifies the stress reduction benefits of this therapy.
  • You can also move onto new muscles without adding to the previous group. Some people like this better. Experiment for yourself.
  • Learning about guided imagery may enhance this process.
  • Like anything else, the more you practice this consistently, the better results you will receive.

SOURCES: 

(1) A comparison of progressive relaxation and autogenic training as treatments for insomnia. Nicassio, Perry;Bootzin, Richard; Journal of Abnormal Psychology, Vol 83(3), Jun 1974, 253-260. doi: 10.1037/h0036729

(2) Anxiety Disorders Association of America. http://www.adaa.org/about-adaa/press-room/facts-statistics

(3) http://www.anxietycentre.com/anxiety-statistics-information.shtml

(4) The Effects of the Transcendental Mediation Technique and Progressive Muscle Relaxation on Eeg Coherence, Stress Reactivity, and Mental Health in Black Adults: Carolyn Gaylord1†, David Orme-Johnson2 and Frederick Travis2

PHOTO BY: Joseph RENGER

FEATURED PHOTO BY: Jet Lowe

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16 Jan

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These 5 Tips Will Help Make Cooking Much More Fun!

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I know how it is. You get up late, and the last thing on your mind is making a nutritious meal. Or perhaps it is has been a long day, and you just don’t even want to think about food, or what to eat. You want to eat better, but a quick drive through at the local fast food joint seems much easier. Fear not! We have some tips to make cooking a lot more interesting:

  • Prepare meals with someone else. Get your kids, friends, or your significant other involved. Cooking alone can be a drag sometimes, but interacting with food while you are with another person takes on a whole new dimension. It saves time too. Frequently, you will come to appreciate the creation process a lot more when it is done with someone else you care about. Try planning out a few meals for a trial run with someone else. Assign jobs, and watch it all come together!
  • Have 2-3 emergency meals in under 20 minutes. Check out websites like EatingWell.com, ThePPK.com, Allrecipes.com, or similar sites and find a few meals that you can prepare quickly. This will save you from the temptation of the Golden Arches.
  • Grow a garden. I never realized how significant this was until I read Michael Pollan’s book, “In Defense of Food.” Planting and tending to a garden (with others of course), helps connect with food on a new level. You’ll develop a newfound pride, knowing the ingredients came right from your backyard. If a garden is not possible, or you can’t commit, you can always try an herb garden in your windowsill.
  • Set aside 15 minutes per week to pick out 1-2 new recipes from various cultures. This will force you to keep ideas fresh, and add variety to your diet. Every culture has healthy cuisines. It just takes a little time to find them.
  • Take cooking classes together! If you’re a guy, step off the macho pedestal for a second, and think about how great of a date opportunity this could be. Most classes allow you to eat the food after as well, so it is a great chance to bond. Plus, girls love a guy who cooks. A lot of couples will usually want to go to subsequent classes after trying it once.

So there you have it. 5 easy tips to make cooking more fun. Food has always been, and can be, an excellent bonding opportunity. Make it social. Hold each other accountable to make meals together, and the benefits could be endless. Not just within the health realm, but for your relationships as well.

FEATURED PHOTO: U.S. Navy photo by Mass Communication Specialist 3rd Class Jake Berenguer

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13 Jan

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Dr. Kittle Reveals His 4 Pillars To Optimal Health

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This is part 2 of our interview with Fibromyalgia Expert, Dr. Walter Pete Kittle. To see part 1 of this series, please click here.

IN THE SECOND PART OF THIS VIDEO INTERVIEW, WE WILL COVER:

  • Dr. Kittle’s 4 pillars to maximum health
  • The impact of obesity and diabetes on our medical system, and how it could impact you.
  • How chiropractic care can integrate into your self-care.

Image by: Mike Baird

Dr. Kittle’s Practice: http://www.chiro-technology.com

Dr. Kittle’s Fibromyalgia E-Book: http://www.fibromyalgiabodypain.com

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12 Jan

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Interview With Fibromyalgia Expert: Dr. Walter Pete Kittle

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According to the American College of Rheumatology, Fibromyaglia occurs in about 1 in every 50 Americans. This translates into over 3-6 million people in the U.S with the extremely common condition. (1) Despite its frequency, Fibromyalgia (formerly known as “fibrositis”) is frequently swept under the rug. Practitioners are either too busy, or don’t believe it is real.

I had the pleasure of sitting down and chatting with an expert in the field, Dr. Walter Pete Kittle, DC. He shared valuable insight into the disorder, among other beneficial knowledge regarding Chiropractic care.

TOPICS COVERED IN THIS INTERVIEW:

  • Fibromyalgia: What is it, Where does it come from, How to treat it, how to maximize health with the disorder.
  • Chiropractic care and its role in health enhancement.
  • How integrative health approaches can give you the best health outcomes.

Check back on Friday, January 13th for part II of this interview, where Dr. Kittle will reveal his 4 pillars to peak health. 

Dr. Kittle’s Fibromyalgia E-Book: http://www.fibromyalgiabodypain.com

Dr. Kittle’s Practice: Chiro-technology: http://www.chiro-technology.com

SOURCES:

(1) http://www.myfibro.com/fibromyalgia-statistics

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09 Jan

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8 Awesome Ways To Find More “You” Time

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Maybe you’ve been putting off that gym membership, cooking lessons, or commitment to healthy eating. You might tell yourself, “I just don’t have the time right now.” Well here we are, it’s the second week of January in 2012, and we’ve officially rolled into the new year. There are few things more challenging than finding enough time to adequately take care of ourselves. This is especially true with the hectic, rushed lifestyles of today. It always seems like we need to meet some kind of deadline or be in two places at once.

Here are some tips to find that “you time” and maximize your health efforts:

1. First and foremost, cut screen time. If you watch 4 different TV series, eliminate one. If you can’t bear this idea, alternate shows every week using an online TV service like Hulu.com. Watch 2 shows one week, then 2 the next. Sure, you aren’t going to see it right at the moment it premieres, but does that really matter? The great thing about this method is you will have just freed up 2 extra hours in your week for other things and the episodes will start building up in your online “queue.” Because of this, you will have extra episodes to watch after the season ends! How about that? If video games are your crutch, keep a log of your play time and have someone hold you responsible to it. Consciously track your web surfing time. This includes Facebook.

2. Multi-task as much as possible. If you are on hold on the phone, place it on speaker and conquer that heaping pile of dishes. Fold laundry or do other chores while you watch TV episodes. Do some stretches, crunches, or push ups during every commercial break. Considering every hour of network TV is about 21 minutes and 51 seconds of commercials, or 36%, You could almost get a full ab workout in! Heck, you could get all of P90X in if you had it memorized! Even if you are watching online TV with 30 second – 1 minute commercial breaks, that’s still enough time to get a lot of exercises in.

3. Use technology to automate as many tasks as possible. Schedule auto bill-payments and auto-refills on prescriptions. Make the most of your time. These little things add up.

4. Don’t reach for the TV dinners just yet. Make meal plans at the end of the week and go shopping (or have someone go shopping for you). Investing a little time for meal planning will help you avoid scrambling around the kitchen, scratching your head, “what should I eat?” At which point, you might opt out for a large bowl of ice cream. Set a meal plan. Stick to it. You’ll automatically eat better and think less about food.

5. Turn off potential distractors during times of focus.  Turn off your cell phone, e-mail inbox notifications, TV, or anything. If you need some subtle background music for motivation, then go for it. 20 minutes of highly focused attention will be much better than 1 hour of a scatter-brained attempt.

6. Maximize your workouts. Why spend 1 hour running on the treadmill, when you can have the same effects (and better in some regards) (2) in 15 minutes of interval training? Get in. Push yourself. Get done. Get out.

7. Make sleep a priority. You will find that if you commit to 7-9 hours of sleep (depending on your own needs) per night, you will be more focused, and ultimately more productive. This will free up more time.

8. Don’t over-commit to civic duties / volunteer work. It is great to help others, and you should. But if you try and take on to many things at once, you will burn out. Then you won’t perform as well in these duties, and lose any time for yourself.

What do you think? Please feel free to add any ideas in the comments below.

Sign up for our e-mail list to get more helpful time management tips in the future!

SOURCES:

(1) Average Hour-Long TV Show is 36% Commercials: http://www.marketingcharts.com/television/average-hour-long-show-is-36-commercials-9002/

(2) Interval Training for Performance: A Scientific and Empirical Practice: Special Recommendations for Middle- and Long-Distance Running. Part I: Aerobic Interval Training:  http://www.ingentaconnect.com/content/adis/smd/2001/00000031/00000001/art00002

Images by: Jorge Barrios

 

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06 Jan

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The Best Ways To Prevent Bone Density Loss As You Age

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Hip Joint

Got milk? How about got Vitamin D-3 and a set of free weights? I’m never a fan of campaigns that push health claims without adequate proof of their benefit. Did you know that the dairy industry historically spent over $23 million dollars / year (1) promoting their product through the “got milk” campaign to prevent bone loss with little evidence of its effectiveness? Furthermore, the beverage is pushed on children as a means to prevent bone loss as they age. Of all the studies I have read, most of them did not find this to be true at all. (3) These studies found no change in bone mass related to milk consumption as subjects aged. No, this isn’t shocking, and no it isn’t Vegan propoganda! I swear!

Glass of MilkIf you want strong bones as you age, (which you should) there are a lot of approaches. Milk may … or may not be one of them. I’d say the jury is out. Instead, I’d like to summarize some research of Cathy Kessenich, ARNP, DSN. She is a professor at the University of Tampa, FL, and has extensive background in alternative therapies for osteoporosis prevention.

You’re going to lose bone density as you age, that’s a fact of life. However, there are some things we can do to slow it down, and the resulting consequences. Women particularly should pay attention to this post, as they are at higher risk for bone mineral density loss, especially postmenopausal.

So here is some research I’ve gathered from various sources, particularly from Professor Kessenich:

TIPS THAT MAY SLOW DOWN BONE DENSITY LOSS AND PREVENT OSTEOPOROSIS:

  1. Engaging in regular weight-bearing exercise and strength training has been shown in a number of studies to reduce the risk of osteoporotic fractures and slow the progression of bone mineral density loss. (2,4) Yes, ladies. This means hitting the weights might help out. I know this may be difficult due to social stigmas about women and weights, but try to get past that and reap the benefits of weight training.
  2. Vitamin D-3 and calcium supplementation (not D-2, due to poor absorption) has been shown to decrease the rate of bone density loss in men and women 65 or older. (5)
  3. Soy Isoflavones found in soybeans may help reduce the loss of bone density for postmenopausal bone loss. This is believed to be due to a substance in the plant known as Phytoestrogens. (3) Do yourself a favor however, and stay away from genetically modified soy sources!
  4. Medical Grade progesterone cream may also prevent the loss of bone density in postmenopausal women. The study states that the creams found in health food stores and “Wild Yam creams” are practically useless. Find a pharmaceutical grade source. (3)
  5. Dynamic Motion Therapy: Is a therapy used in several other countries already that involves high-frequency, low-intensity mechanical forces through the patients feet. You basically stand on a platform for 20 minutes a day and it creates small disturbances through your feet. Many studies have shown that this may help build bone mass, or at least prevent its loss. (3)
  6. Don’t wait until its too late to start things like this! Male or female, this is important. Most bone fractures caused by osteoporosis often go undetected in imaging until there is significant loss. The earlier you start exercising and taking care of yourself, the better off you’ll be down the road!

These are conservative approaches to managing bone loss. Talk to your healthcare provider about these options. See what they think about these choices. Keep in mind there are medications that may help as well.

SOURCES:

(1) Got Milk?: http://www.aef.com/on_campus/classroom/case_histories/3000

(2) Weight-training effects on bone mineral density in early postmenopausal women: http://onlinelibrary.wiley.com/doi/10.1002/jbmr.5650070209/abstract

(3) Calcium, Dairy Products, and Bone Health in Children and Young Adults: A Reevaluation of the Evidence: http://pediatrics.aappublications.org/content/115/3/736.short

(4) Nonpharmacological prevention of osteoporotic fractures: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684508/

(5) Effect of Calcium and Vitamin D Supplementation on Bone Density in Men and Women 65 Years of Age or Older: http://www.nejm.org/doi/full/10.1056/NEJM199709043371003

Images by: User: Scuba-limp: http://commons.wikimedia.org/wiki/File:Hueftgelenk-gesund.jpg and Stefan Kühn and GeorgeStepanek

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