Stay Strong with Healthy Bones

Did you know that all of us, men and women alike, begin losing bone mass around the age of 30? Bones are composed of living tissue that constantly breaks down and reforms. Up until age 30, your body produces more bone tissue than is destroyed, but once you hit the big 3-O, it’s all down hill. The good news is that whatever your age, the right exercise and diet can help prevent bone loss and keep you healthy and strong.

Exercise Equals Strong Bones

Just as exercising your muscles makes them stronger, exercising your bones makes them stronger and denser.  Health professionals suggest movement for 30 minutes every day of weight-bearing exercise So, include daily activities that will keep you moving like walking, biking, hiking, climbing stairs, dancing, even cleaning the house. Lifting weights is especially important. “Anything that puts stress on the bones strengthens them,” says Lanou.

Bone Nutrition

Strong bones require lots of calcium.  The recommended daily allowance for calcium is 1,000 milligrams. Try to include foods that are calcium rich in your diet. Milk and milk products are high in calcium but as we age, we lose the ability to absorb calcium from these foods. Many of us become lactose intolerant as we age.

But, no worries, there are plenty of other calcium-rich foods to choose from. A diet of fruits and vegetables, whole grains, legumes and fish will provide plenty of calcium. Green leafy vegetables are a great source and a lot of fruit juices now come fortified with calcium.

In supplement form, it’s best to take two 500 mg dosages at different times during the day with vitamin D and magnesium to help absorption.

Don’t Forget Vitamin D

Our bodies can’t absorb calcium without vitamin D.  There is also research that suggests that vitamin D may play a key role in reducing the risk of osteoporosis.

Known as the “sunshine vitamin,” D is naturally produced in the skin when exposed to ultraviolet rays. Because of the fear of skin cancer and the aging affects of sun exposure, we tend to avoid direct sun or slather on sunscreen when do spend time outside.  But sunscreen blocks the skin’s natural production of the vitamin and the end result is that many of us are D deficient.

It doesn’t take frying on the beach to produce sufficient amounts of Vitamin D. Consider getting outside for 10 to 15 minutes daily without sunscreen.  Foods that provide calcium and vitamin D include almonds, beans, fortified cereal and oily fish, like tuna and salmon.  Vitamin D can also be taken in supplement form, although scientists and nutritionists recommendations vary anywhere from 200 IUs to 1500 IUs a day.

Vitamin D requires fat to stay in the body, so be sure to include healthful fats in your diet, like extra-virgin olive oil, unrefined sesame oil and organic coconut oil, as well as omega-3 fats from fish and flaxseed. A recent study showed that increased intake of omega-3 fatty acids may also result in stronger bones.

Our bones give us the freedom to do the things we want to do. They help us stand up straight, to run, to jump and to play. Make sure you take care of your bones so they can take care of you.

Ease a tummy-ache … relieve arthritis pain … cure cancer?

If I had an upset stomach when I was young, my mom would give me ginger ale. As a child, I thought the reason that it made me feel better was because of the bubbles. I always assumed that 7-Up and Coke would work just as well. Well, I was sort of right … the carbonation in soda pop helps dilute acid in the stomach and that can provide some relief. But it’s the “ginger” in ginger ale that actually relaxes and soothes the intestinal tract and heals the tummy.

According to Suzanna Zick, N.D., MPH, research investigator in family medicine at the University of Michigan Health System, ginger helps settle the stomach in three ways: First, its main component, gingerol, a strong free-radical that acts as an antioxidant, decreases oxidative products made in the digestive tract that cause nausea to occur. Second, ginger causes the blood vessels to dilate which causes a warming effect. And third, ginger blocks serotonin receptors in the stomach that cause nausea. “What it actually does is blocks those receptors so serotonin can’t go into them and cause more nausea,” Zick says. Currently, Zick is studying ginger to see if it can be used to prevent the nausea caused by chemotherapy.

Surprisingly, researchers are discovering that ginger is an effective remedy for more than upset tummies. Ginger is being used to treat everything from migraines to cancer. Read on for some of the most recent findings:

Gastrointestinal Aid

Studies have shown that ginger prevents the symptoms of motion sickness, especially seasickness. One study showed that ginger is far superior to Dramamine, a commonly used over-the-counter and prescription drug used for motion sickness. Ginger has been shown to reduce all the symptoms associated with motion sickness in addition to nausea, including dizziness, vomiting and cold sweats.

Studies also show that ginger is useful in reducing morning sickness, the nausea and vomiting often suffered during pregnancy, even in its most severe form. And ginger is safe for the fetus, unlike anti-vomiting drugs.

Ginger has also been shown to ease the painful cramping and nausea caused by food poisoning and relieve the discomfort of heartburn.

Anti-Inflammatory Properties

People suffering with osteoarthritis and rheumatoid arthritis have experienced a reduction in pain levels and improvement in mobility when consuming ginger regularly. Researchers have found that the anti-oxidant gingerol compound is also a very potent anti-inflammatory. An issue of Osteoarthritis Cartilage Journal published a 12-month study in which patients with painful arthritis in the knee who were given ginger not only experienced a considerable reduction in pain, but the swelling in their knees was reduced significantly, as well.

Researchers at Odense University in Denmark believe that ginger blocks the action of prostaglandins, substances that cause pain and inflammation in blood vessels. This characteristic may also be the reason that ginger tea with brown sugar has been used as a treatment for menstrual cramps in Chinese medicine.

A recent article in the Journal of Ethnopharmacology reported a case study in which ginger (600 mg doses with plain water, four times a day, for four days, beginning with first signs of migraine) was effectively substituted for conventional anti-migraine drugs (aspirin, dihydroergotamine). The capsules prevented the onset of the migraine attack if taken at the first onset of symptoms. The patient also introduced fresh ginger into her daily diet and had a marked decline in the number of attacks over a year.  Bergner, Paul. “Nervous – Remedy Differentials in Migraine.” medherb.com • 2001.

Cancer Fighter

Ginger is proving to be a powerful weapon in the treatment of ovarian cancer. A study conducted at the University of Michigan Comprehensive Cancer Center found that ginger powder induces cell death in all ovarian cancer cells to which it was applied.

The results of a study conducted at the University of Minnesota showed promise in using ginger (specifically, gingerol) to inhibit the growth of colon cancer cells.

Immune Booster

The warming affects of ginger are believed to stimulate the body’s natural defenses, warding off diseases like cold and flu. But if you do catch a cold or the flu, try ginger juice mixed with honey to relieve a sore throat or suppress a cough.

When it comes to the ginger ale you find on supermarket shelves, it’s hard to know how much of the healing herb is actually in the bottle. And you really don’t need all that added sugar and corn syrup, anyway.  To fully benefit from ginger’s healing properties, it’s best to go with fresh. Try brewing up some ginger tea by steeping some fresh ginger slices in a cup of hot water. For arthritis relief, add some fresh ginger to your favorite recipes.

We’ve all heard it from our mothers, who heard it from their mothers, who heard it from …  well, you get the picture … “an apple a day keeps the doctor away.”  Have you ever wondered, though, where that saying came from and if there’s any truth behind it? Do apples have healing properties?

Here are a few bits of apple trivia, core facts and nutritional info to sink your teeth into!

• “An apple a day …” was first proclaimed by JT Stinson at the St Louis World’s Fair in 1904 — adapted from an old English saying “Ate an apfel avore gwain to bed Makes the doctor beg his bread.”
• In medieval times, physicians were taught that cooked apples could relieve disturbances of the bowels, lungs and nervous system.
• In ancient Greece, Hippocrates recommended sweet apples with meals to aid digestion and sour apples for fainting and constipation.
• Archaeological findings show that humans have been eating apples as far back as 6500 BC.
• There are actually 7,500 of varieties of apples grown worldwide. They range in size from slightly larger than a cherry to the size of a grapefruit and vary widely in flavor. Apples can have an aftertaste of citrus, pears, cinnamon, strawberries, coconut, cloves, pineapple or grapes.
• A medium apple is about 80 calories and contains about five grams of fiber. Fiber promotes weight loss and aids in digestion. Apples contain almost zero fat and cholesterol and are high in vitamin C and potassium.
• A medium apple with skin provides the antioxidant activity equal to 1,500 milligrams of vitamin C. Vitamin C is essential for healthy tissues and bones and protects your body from toxins. Antioxidants fight free radicals which damage cells, a contributing factor in the development of cancer and also in the aging process.
• Apples are rich in phytonutrients, antioxidants that help prevent cancer, heart disease and diabetes and may also help in fighting bacterial and viral infections. Phytonutrients have been shown to offer stronger anti-cancer properties than vitamin C.
• Apples contain quercetin, a flavonoid that plays an important part in keeping blood vessels healthy, reducing inflammation throughout the body and preventing DNA damage to the cells. This could be beneficial to those suffering from fibromyalgia and chronic fatigue syndrome.  Other studies have shown that quercetin may protect the brain from the type of damage that triggers neurodegenerative diseases such as Alzheimer’s and Parkinson’s Disease.  Recent research from the University of Massachusetts Lowell suggests that consuming apple juice may protect against cell damage that contributes to age-related memory loss.
• Apples are a natural source of dietary fiber, both soluble and insoluble. Soluble fiber helps prevent cholesterol build up in the lining of blood vessel walls, which can lead to atherosclerosis and heart disease. Insoluble fiber aids digestion and promotes weight loss. One apple contains the same amount of dietary fiber as a bowl of bran cereal.
• Apples are good for your lungs. British researchers found that apples are effective in reducing the risk of lung cancer. Dutch scientists have found that smokers who eat an apple a day are half as likely to develop emphysema and chronic bronchitis, common diseases suffered by smokers.
• Apples contain an essential trace element called boron. Boron helps with bone density and, therefore, can help prevent or decrease the effects of osteoporosis.
• Apples are one of the richest sources of malic acid, which can help boost cellular energy and alleviate muscle pain and tenderness.
• Crunching on an apple helps prevent tooth decay by stimulate the flow of saliva.
• An apple is a natural breath freshener.

To get all the nutritional and health benefits from an apple, you do need to eat the skin.  Not only does it contain a lot of  fiber, but all the quercetin is located in the skin and almost half the vitamin C content is just under it.

So there you go.  It appears that the apple does live up to its reputation. Don’t you just love it when something that tastes so good is so good for you?

If you’re like a lot of people, you may have considered meditating but don’t feel you have the time. Or maybe you’ve tried meditating but you can’t seem to get it right … your mind wonders, you can’t sit still or you fall asleep. You just can’t do it! But meditating for short spurts of time can still have benefits.  If you have a minute, you can meditate. It can take just 45 seconds to de-stress and calm your mind.

Before you begin, try this little experiment.  Breathe through your mouth. Note the expansion of your chest and stomach and the speed of the breath.  Now breathe through your nose and notice the difference. As you breathe through your nose, the lungs and diaphragm expand, pulling the air to the bottom of your lungs. By breathing through your nose, the lungs fill more slowly and have more time to extract the oxygen from the air you pull in, so more oxygen is delivered into your bloodstream and into your brain.

Three Deep Breaths

Close your eyes and take three slow, deep breaths, pausing after the inhale and after the exhale. Be sure to exhale completely, but don’t force the breath. Let your diaphragm relax as you breathe in and gently contract as you breathe out. Think only of your breath.

Now open your eyes. Notice how your thoughts have slowed, your mind is calmer and your body, relaxed.

This is so easy and you can do it anywhere at anytime. If you find yourself in a situation that causes stress, pause for three deep breaths — when you’re standing in a long checkout line, or you’re on a deadline at work, or stuck in a traffic jam, (you can do this with your eyes open), or trying to get the kids off to school in the morning … any situation that causes your blood to boil!  Or try practicing Three Deep Breaths once every hour to keep you calm and focused throughout the day.

Of course, this isn’t going to take you into a deep meditative state. But it will give you a clearer, calmer mind. You may find that, as you discover the advantages of this brief mindful practice, you’ll want more! The benefits of meditation are many: improved concentration, deeper levels of relaxation, reduced anxiety, decreased muscle tension and headaches, reduced pre-menstrual syndrome, pain management and an enhanced immune system.

Why not try it right now?

I read, recently, that sinusitus is currently one of the top reasons people visit their doctors in the United States. Considering the increasing levels of pollution and chemicals in our environment, it’s not surprising that the number of people suffering from allergies, asthma and other forms of nasal congestion and respiratory illnesses continues to rise.

Although I’m fortunate that I don’t suffer from allergies, I have noticed that the cold winter weather really dries out my nasal passages. I kept hearing about neti (nasal irrigation) pots and the relief they provide, so I thought I’d try one out.

I googled neti pot to learn a bit about it first, found a video demonstration (shown below), and although the  “ick” factor was fairly high, the procedure looked easy enough.  So I purchased one, bought some uniodized salt and gave it a try.  It really is simple, especially once you have the proper head tilt, and yes, my nasal passages felt so much better afterwards!

Neti has been performed by Yoga and Ayurveda practitioners in India for thousands of years. Neti is one of the six purification techniques undertaken prior to practicing yoga to help prepare the body for the yoga practice. Some practitioners believe that jala neti (water cleansing) practice affects the sixth chakra (or third eye), which helps to awaken higher states of consciousness. Alternative health physicians recommend neti to cleanse nasal passages and prevent illness. With scientific studies supporting the effectiveness of neti usage, even MDs are going the natural route and recommending nasal irrigation to sinusitus patients before prescribing medication.

In 2007 Oprah featured the subject on one of her ”Ask Dr. Oz” shows. Amy, an audience member who suffered from sinusitis, bravely demonstrated the neti on national TV.  In a follow-up segment, Amy said both she and her husband now use the neti pot every day and that she no longer suffers from sinus headaches; and a member of Oprah’s Harpo staff, who started using a Neti after the show aired, reported finding relief from her lifelong battle with allergies!

The biological explanation for how the Neti pot works has to do with the tiny, hair-like structures called cilia that line the inside of the nasal and sinus cavities.  (Remember 7^th grade biology?)  The cilia wave back and forth to push mucus either to the back of the throat where it can be swallowed, or the nose to be blown out.  Chronic sinus problems cause the cilia to beat more slowly and inefficiently. The saline rinse helps increase the speed and improve coordination of the cilia so that they may more effectively remove the bacteria, allergens and other irritants that cause sinus problems.

While there are advanced techniques using various herbs and herbal oils, the simplest technique, known as “jala neti” uses water (jala) for the cleansing process. You fill the small teapot-shaped receptacle with a saline solution made up of warm water and non-iodized salt, tilt your head over the sink and pour it into one nostril (see the demo video below). As the water runs out the other nostril, it clears the nasal passages of mucus … and anything else that might be hanging around in there. (Yes, I know … ewww … but you really don’t see anything but clear water.)

About 10% of regular users experience mild side effects, such as nasal irritation and stinging. Nosebleeds can occur but are very rare. Reducing the amount of salt, using non-iodized salt, adjusting the temperature of the water and adjusting the frequency of Neti pot use usually decreases the side effects. The neti should be washed thoroughly and dried completely after each use. Neti pots are inexpensive and widely available in drugstores, health-food stores and on-line.