Bone Health Archives - Amazing Health Advances

A Physical Therapist’s Best Advice on Foot Pain

The AHA! Team — Mon, 21 Apr 2025 05:25:53 +0000

Tufts University via Newswise – Who’s at risk for sore feet, why foot pain can start, how to prevent it, and what to do if it arises – Foot pain often begins in the hips and the gluteal muscles — a trio of muscles that help us walk. If you notice tightness in your hips or discomfort when you sit or stand, think about ways to stretch and relax those muscles to avoid foot pain down the line. For nurses, servers, construction workers, and many others, work means a lot of time on the feet. Repeated motions can lead to muscle, nerve, or tendon stress. A split-second equipment slip can outmatch steel-toed boots and result in a fracture or break. Moyosore Tillery spent more than a decade addressing these types of injuries as a physical therapist focused on occupational health and outpatient orthopedics. In private practice, she also treated runners with foot pain. While Tillery notes that diagnosing and addressing foot pain is incredibly patient-specific, she says there is one general truth: “It’s almost never just one thing.” A physical therapist can help narrow in on issues and mitigate further damage. “It’s ultimately about what’s happening above or below a joint,” said Tillery, an assistant professor in the Department of Rehabilitation Sciences at Tufts University School of Medicine. “We use our expertise as movement scientists and movement analysts to try to figure out what’s weak, what may be tight, what may be hyper- or hypomobile, and a lot of our skillset is geared toward identifying and addressing all of those different issues.” Risk Factors Most people get sore feet from time to time. But there are a few factors that put some people at higher risk. Occupation, of course, plays a role. People sitting at a desk may be less likely to suffer from foot pain than those who regularly perform physical labor or move often in their jobs. But genetics, sex, lifestyle, weight, and even geographic location and terrain can also influence the likelihood of foot pain. When monitoring for potential sore spots, it helps to make note of how these factors may play into your specific circumstance: Do you often hike on uneven ground? Are you commuting to work by bike? Does work require you to wear specific shoes, such as steel-toed boots, that put you at higher risk for developing corns? Some pain risk factors will change throughout our lives. Pregnancy, for instance, can put additional strain on the feet because of the added weight, and make injury more likely because hormones in the body relax muscles. As we age, our bone density changes, as does our flexibility. “Things that are stretchy are just less stretchy as we age,” said Tillery. “We have to stay ahead of that, or at least be aware.” Avoiding Injury Having that awareness allows for mitigation of any additional risks. Running can help build bone density, according to Tillery, and any physical activity will make sure our body is used to movement. “These things are preventative, but it also goes hand-in-hand with what we do as physical therapists in the rehab process,” she said. “There’s a reason exercise is involved, to build up what we will lose as we age.” A physical therapist can also conduct a “biomechanical analysis” — a study of how a body moves when performing specific tasks — which can identify and help correct any weaknesses in the body that could lead to pain down the line. Before physical activity, Tillery recommends “dynamic stretching and mobility exercises.” Think of a short, quarter-mile walk before beginning a run — something to get the blood flowing in a way that won’t jolt muscles immediately from rest to high-intensity movement. It’s also helpful to cross-train. Mixing in different types of physical activity can help the body avoid stress injuries from repeated motion, like plantar fasciitis, a condition that occurs when the tissue connecting the heel to the toes becomes inflamed. And then there’s strengthening. When you hit the gym, you probably don’t think about pumping iron to strengthen your feet. But there are exercises that can make our all-important foot muscles more agile, mobile, and strong, like toe curls, flexing your ankle up and down, and calf raises. There are some foot problems that are extremely difficult to avoid that are unrelated to injury. Arthritic inflammation can lead to bunions because of associated joint damage or misalignment, for instance, and gout can cause swelling and extreme joint pain. You may be able to reduce complications from these conditions if you’re aware that you’re predisposed to them and take precautions to alleviate symptoms. Pain: What to Look Out For Providing all-encompassing advice for the onset of foot pain is difficult, because, as Tillery explains, it’s all dependent on the patient — and the pain. The foot has more than two dozen bones, 30 joints, and more than 100 ligaments, muscles, and tendons, and discomfort can stem from any number of areas. Injuries “can span the joint, the muscles — even nerve flexibility,” says Tillery. But there are a few symptoms worth paying attention to. Foot pain often begins in the hips and the gluteal muscles — a trio of muscles that help us walk. If you notice any tightness in your hips or discomfort when you sit or stand, think about ways to stretch and relax those muscles, like a 90-90 stretch or a supine hip flexor stretch. Asymmetry can serve as another indicator of oncoming pain — is one side of your body feeling a bit off? Understanding a patient’s baseline on one limb can help physical therapists like Tillery set up a treatment plan. “We’ll often use the unaffected limb as a baseline to assess where the deficits are for the affected limb,” she said. Overall, Tillery says any type of sensation change may be your body offering you a sign that something isn’t right. Depending on the severity, that may be when you should reach out to a professional. How to Respond Because each injury can depend on the person, Tillery advises talking to a professional before making any decisions about how to treat pain. “Go see your trusted medical provider who can screen and do less-invasive tests, and then let them guide you,” she says. Depending on the severity of an injury, that may mean a visit to a physical therapist or other primary care providers — if the pain is minimal or not particularly traumatic — or a trip straight to the emergency room. “Obviously if it’s black, it’s blue, and it’s completely numb, go to the emergency room or urgent care,” says Tillery. Last, it pays to stay patient. Not every person will heal on the same timescale, and patient education plays an important role in helping people understand how long the process may take for them. If injury does happen, people who smoke may take longer to heal. Nicotine contracts blood vessels, restricting blood flow and the movement of nutrients that are important for healing. People with diabetes can also be slower healers because of slower circulation and less oxygen reaching different tissues in the body. These circumstances are important to be aware of, because they may influence the advice a medical professional provides to boost healing after an injury. To read the original article click here.

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What Is Tech Neck?

The AHA! Team — Wed, 02 Apr 2025 05:15:42 +0000

University of Miami via Newswise – A University of Miami Doctor of Physical Therapy explains what it is and what we can do to alleviate its symptoms. All the new technologies that have become a permanent part of our lives: Smartphones, tablets, computers, laptops and others have brought us constant connectivity, access to friends, news, information, and entertainment. But the constant use of these devices has also generated a physical condition that can be a real pain in the neck. Experts say that between 27 to 48 percent of workers experience neck pain each year. About 73 percent of higher educaton students do, too. Tech neck, also known as text neck, is a condition characterized by pain, stiffness, and discomfort in the neck and shoulders caused by prolonged use of electronic devices. About 91 percent of Americans own a smartphone and spend an average of four-to-six hours a day looking at the screen, according to experts. So, it is important to understand the causes of tech/text neck and what to do to alleviate it. Phil Grattan, a board-certified orthopedic specialist and an assistant professor of clinical physical therapy at the University of Miami Miller School of Medicine Department of Physical Therapy, shares some insights on the condition. What is tech neck? Tech or text neck refers to neck pain and potential cervical spine degeneration resulting from the repeated stress of keeping the head flexed (bent forward) while looking down at the screens of mobile devices, tablets, or while texting for long periods of time. Why does this happen now more than before? Since the introduction of the iPhone in June 2007, the use of smartphones has exponentially risen among the entire population. According to a recent survey by Harmony Healthcare IT in 2024, Americans spend on average 5 hours and 16 minutes per day on the phone. For Generation Z, this increases to 6 hours and 27 minutes per day. What role does the continuous use of smartphones and tablets aggravate it? The average head weighs 11 pounds. Keeping the neck bent at 30 to 60 degrees to view a smartphone or tablet places excessive strain on the posterior neck muscles and stress on the cervical spine in an attempt to hold the head in that position. This may lead to neck, upper back, and shoulder pain. What can be done to get rid of the pain? Be cognizant of your posture when using a smartphone or tablet. Bending the head forward for a sustained period of time should be avoided. Limit the total number of hours spent looking at your phone over the course of the day. If you need to look at your phone for a long period of time, take frequent breaks. Every 10-20 minutes is recommended. When using your phone, try to keep the head straight and bring the phone directly in front of you. Using a pillow to support your arms when using the phone while sitting can also help. Use ergonomic support devices, when possible, to position your smartphone or tablet as close to eye-level as possible. Ensure the device is directly in front of you, not towards one side. What exercises or treatments do you use and recommend to get rid of it? If neck pain persists, seek care from a medical doctor who can provide treatment and/or refer you to the appropriate health care provider. Physical therapists are providers who can help improve posture, provide education, and prescribe strengthening exercises and home neck stretches to help alleviate the symptoms. To read the original article click here.

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Osteoporosis Warning: How Bone Loss Signals Inflammation and a Risk of Disease

The AHA! Team — Fri, 28 Feb 2025 06:11:34 +0000

Lori Alton via NaturalHealth365 – Osteoporosis, a disease in which bones become brittle and prone to breakage, is so widespread that 50 percent of all women over age 50 (and 25 percent of all over-50 men) will eventually suffer an osteoporosis-related bone fracture. A new study published in the Journal of Cachexia, Sarcopenia and Muscle reveals systemic inflammation and frailty as key contributors to osteoporosis and fracture risks. Unfortunately, the consequences of osteoporosis extend even beyond the pain and disabling effect of broken bones. In fact, recent research highlights a shocking connection between osteoporosis and life-threatening conditions such as heart disease, Alzheimer’s disease, and cancer. Fortunately, a combination of natural nutrients may help prevent osteoporosis – and offer protection against the devastating diseases that can accompany it. Pro-inflammatory molecules released by bone loss are linked to increased risk of deadly diseases The creation of bone is regulated by the actions of the body’s osteoblasts (bone cells that create new bone) and osteoclasts (cells that break down bone). At about age 35, the “balancing act” begins to shift – and the rate of bone breakdown starts to overtake the rate of bone development, leading to bone loss. Researchers are now learning that aging bones contain more “senescent” cells – meaning they have stopped reproducing themselves and now exclusively promote the breakdown of bone tissue. These senescent cells release pro-inflammatory molecules into the bloodstream, laying the groundwork for disease. Senescent bone cells have been found in plaque deposits in heavily calcified arteries. And, having large numbers of senescent cells in the bones is linked in studies with accelerated aging – particularly affecting the brain. Finally, people with osteoporosis have an increased risk of cancer. Keep in mind, when over-activated, the bone proteins that normally regulate bone maintenance and healing can lead to uncontrollable cell growth and replication. Discover a natural way to strengthen your bones The antioxidant vitamin C plays a critical role in preventing bone loss – which it does by preventing the oxidative stress that destroys bone structure. Vitamin C also plays a pivotal role in the formation and structure of bones by forming collagen and developing other bone proteins. If the body’s need for vitamin C is unmet, insufficient collagen production can result – leading to easily fractured bones. Many natural health experts believe osteoporosis is a vitamin C deficiency or “scurvy of the bones.” Bone-building vitamin C is found in citrus fruits, kiwi, strawberries, and bell peppers. However, supplementation may be necessary – especially if you have osteoporosis. By the way, for superior bioavailability (absorption), natural health experts advise using a liposomal form of vitamin C. Boron reduces the loss of indispensable calcium from the bones This little-known trace mineral packs a powerful punch when it comes to supporting bone health. Simply put, boron helps the body produce and use vitamin D – a mainstay of bone health. The mineral also helps regulate calcium, magnesium, and phosphorus levels – all “MVPs” of bone maintenance and support. A study published in the Federation of American Societies for Experimental Biology Journal showed that 3 mg of boron daily helped prevent calcium loss and bone demineralization in postmenopausal women. Natural health experts may advise 3 to 6 mg of boron daily. You can increase your dietary boron intake by eating organic nuts, beans, avocados, and whole grains. Calcium: The primary structural component of bones Bones contain 99 percent of the body’s calcium stores – integral to bone building. But, for your body to use calcium to build bone, you must have sufficient levels and adequate amounts of vitamin D. Deficiency in both minerals can cause bone loss and symptoms of muscle pain, muscle cramps, and weakness. Calcium exists in sardines, including the bones, dark leafy greens, and cruciferous vegetables, such as Brussels sprouts. Most adults require between 1,000 and 1,200 mg of calcium a day. Magnesium deficiency is a cause of “incalculable” suffering Magnesium works in concert with calcium to suppress hormones that break down bones – while activating enzymes needed to produce new bone. Unfortunately, experts estimate that about half of all Americans fail to consume enough of this important mineral. More than 40 percent of post-menopausal women have low magnesium blood levels, which can trigger excessive bone breakdown. In one landmark study on magnesium benefits, the researchers lamented that the deficiency of such an “inexpensive, low-toxicity nutrient” is currently causing diseases that are a source of untold “suffering and expense” worldwide. Eating organic dark leafy greens, potatoes, raisins, chocolate, pumpkin seeds, nuts, and avocados can help ramp up your dietary intake of magnesium. Of course, your holistic healthcare provider may recommend supplementing with magnesium to avoid shortfalls. Most natural healers recommend 250 to 750 mg a day. Magnesium citrate, magnesium glycinate, and magnesium taurate are considered the most bioavailable forms. Vitamin D helps improve calcium absorption Vitamin D reduces the activity of the pro-inflammatory signaling molecules that are released from senescent bone cells during bone breakdown. Unsurprisingly, vitamin D shortfalls are bad news for your bones and the rest of your body. Vitamin D deficiency has been identified as a major contributor to osteoporosis – as well as to cancer, heart disease, type 2 diabetes, and lowered cognitive functioning. This fat-soluble vitamin is found in cold-water fatty fish (like wild-caught salmon), as well as in mushrooms and egg yolks. Because the body manufactures vitamin D in response to sunlight, many natural health experts advise getting 20 minutes of direct sunlight three or four times a week. However, supplementation may be necessary to maintain healthy vitamin D levels, especially in northern climates. Just remember to opt for vitamin D3 (cholecalciferol) over vitamin D2. Vitamin K2 directs calcium in the body Vitamin K2’s job is to route calcium where it belongs – in the bones and teeth – while keeping it out of blood vessel walls (thereby helping to prevent heart disease). Vitamin K2 improves bone mineral density and is particularly beneficial for improving bone mineral content of the femoral bone – which is particularly susceptible to fracture during falls. Researchers have found that vitamin K2 is synergistic with vitamin D3 – meaning that each nutrient enhances the beneficial effect of the other. In an influential study published in Maturitas, supplementation with a combination of vitamins K2 and D3 protected and increased vertebral bone mass in postmenopausal women. Food sources of vitamin K2 include liver, egg yolks, and natto, a food made from fermented soybeans. Your doctor may recommend 100 mcg per day of vitamin K2 in the form of menaquinone-7, a highly available form of the nutrient. Prescription drugs can jeopardize zinc supply Zinc is needed for bone cells (osteoblasts) to create bone tissue – and is crucial for the entry of vitamin D into cells. And, yes, patients with osteoporosis have been found to have low levels of zinc. Ironically, pharmaceutical osteoporosis drugs – such as Boniva and Reclast – actually rob the body of this important trace mineral. The RDA for zinc is 8 mg for women and 11 for men. You can increase your dietary zinc intake by eating organic pumpkin seeds, chickpeas, nuts, yogurt, and cruciferous vegetables, such as broccoli. Grass-fed beef, oysters, and pasture raised poultry are also rich in zinc. As with the other vitamins and minerals, consult your holistic doctor before supplementing with zinc. With millions of people either suffering from osteoporosis – or at serious risk – it’s time to fight back. And, your best weapons in the battle to slow and reverse bone loss could be these non-toxic, natural micronutrients. Sources for this article include: NIH.gov LifeExtension.com SaveOurBones.com UniversityHealthNews To read the original article click here.

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Does Marijuana Affect Weight Gain or Bone Density?

The AHA! Team — Wed, 23 Oct 2024 08:19:02 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Are the apparent adverse effects of heavy cannabis use on the bone just due to users being thinner? It’s been recognized for decades that cigarette smoking can have “a major effect” on bone health, “increasing the lifetime risk of hip fracture by about half.” It also appears to impair bone healing, so much so that surgeons ask if they should discriminate against smokers because their bone and wound-healing complication rates are so high. What about smoking marijuana? As I discuss in my video Effects of Marijuana on Weight Gain and Bone Density, “There is accumulating evidence to suggest that cannabinoids [cannabis compounds] and their receptors play important roles in bone metabolism by regulating bone mass, bone loss, and bone cell function.” Okay, but are they “friend or foe?” “Results from research on cannabinoids and bone mineral density in rodent models have been inconsistent. Some studies show increased bone formation, others have demonstrated accelerated bone loss, and yet others have shown no association. This variation in results may be due [in part] to differences in the mouse strain, sex, age…” If you can’t even extrapolate from one mouse to another, how can you extrapolate from mice to human beings? What if you just measure cannabis use and bone mineral density in people? Researchers tested thousands of adults and asked them about their cannabis use. There did not appear to be any link between the two, which is a relief. However, in this study, “heavy” cannabis use was defined as just five or more days of use in the previous 30 days. The researchers didn’t ask beyond that, so, theoretically, someone who smoked just five joints in their entire life could be categorized as a “heavy user” if they happened to use it five times in the last four weeks. How about cannabis use on 5,000 separate occasions over a lifetime? Now that’s a heavy user—decades of regular use. In that case, heavy use was “associated with low bone mineral density and an increased risk of fractures”—about double the fracture rate presumably due to lower bone density in the hip and spine, although heavy cannabis users were also thinner on average, and thinner people have lighter bones. Hip fracture risk goes down as our weight goes up. Nearly half of underweight women have osteoporosis, but less than 1 percent of obese women do, which makes total sense. Being obese forces our body to make our bones stronger to carry around all of that extra weight. That’s why weight-bearing exercise is so important to constantly put stress on our skeleton. When it comes to our bones, it’s use it or lose it. That’s why astronauts can lose a percent of their bone mass every month in “long-duration spaceflight.” Their bodies aren’t stupid. Why waste all that energy making a strong skeleton if you aren’t going to put any weight on it? So, maybe the reason heavy cannabis users have frailer bones is because they tend to be about 15 pounds lighter. Wait a second. Marijuana users are slimmer? What about the munchies? “The lower BMI that was observed in heavy cannabis users at first sight seems counterintuitive,” given marijuana’s appetite stimulation, but this isn’t the first time this has been noted. “Popular culture commonly depicts marijuana users as a sluggish, lethargic, and unproductive subculture of compulsive snackers,” and marijuana has indeed been found to increase food intake. A single hit can increase appetite, so you’d expect obesity rates to rise in states that legalized it. But, if anything, the rise in obesity appeared to slow after medical marijuana laws were passed, whereas it appeared to just keep rising in other states, as you can see in the graph below and at 3:45 in my video. The reason pot smokers may be slimmer is because of the effect of smoked marijuana on metabolism. We’ve known for more than nearly 40 years that within 15 minutes of lighting up, our metabolic rate goes up by about 25 percent and stays there for at least an hour, as you can see below and at 4:04 in my video. So, that may be playing a role. Is that why heavy cannabis use is associated with lower bone mineral density and increased risk of fractures? Because users just aren’t as overweight? No. Even when taking BMI into account, heavy cannabis use appears to be “an independent predictor” of weaker bones. I originally released a series of marijuana videos in a webinar and downloadable digital DVD. There are still a few videos coming out over the next year, but if you missed any of the already published ones, see the related posts below. For more on bone health, check out the related posts below. Key Takeaways Cigarette smoking is known to have a major negative effect on bone health, increasing the risk of hip fracture and impairing bone healing. Surgeons questioned whether they should discriminate against smokers due to higher complication rates. Cannabinoids and their receptors are implicated in bone metabolism, influencing bone mass, bone loss, and bone cell function. However, research on cannabinoids’ effects on bone mineral density in rodents has shown inconsistent results. Heavy cannabis use, defined as more than 5,000 separate occasions over a lifetime, is “associated with low bone mineral density and an increased risk of fractures.” This risk is about double compared to non-heavy users, potentially due to users’ lower bone density in the hip and spine. Heavy cannabis users, despite experiencing increased appetite (the munchies), tend to have lower BMI and are slimmer. The increased metabolic rate observed after smoking marijuana may contribute to this, but heavy cannabis use remains an independent predictor of weaker bones, even when considering BMI. To read the original article click here.

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How to Improve Your Bone, Skin and Hair Health Naturally

AHA Publisher — Wed, 30 Nov 2022 08:00:28 +0000

Lori Alton via NaturalHealth365 – Horsetail – a tall, shaggy weed that grows in wetlands and woodlands throughout North America – may not appear particularly valuable, attractive, or therapeutic. Yet this common plant, botanically known as Equisetum arvense, has been valued by natural healers since the days of the Greek and Roman empires – and for a good reason. Did you know that the leaves of horsetail feature an extremely high concentration of silica, a mineral necessary for the growth and maintenance of bones? And that’s not all. A recent scientific study has highlighted the impressive antibacterial, antioxidant and anti-inflammatory effects of this plant. Let’s see how these properties translate into 21st-century applications and health benefits. Great Way to Improve Your Bone and Joint Health Horsetail contains an array of minerals needed for bone health, including calcium, magnesium, potassium, manganese, phosphorus, and – most importantly – silica. Silica – a combination of silicon and oxygen – accounts for 25 percent of the plant’s weight. Natural health experts maintain that this mineral can help promote bone strength and facilitate the healing of fractures. Research has been encouraging. Animal studies have shown that horsetail improves the density of bones, making them less susceptible to fracture. In addition, recent cell studies suggest that horsetail may even help discourage osteoporosis. The researchers reported that horsetail inhibited bone cells called osteoclasts – which break down bone through resorption – while stimulating the activity of bone-building osteoblasts. By the way, anti-inflammatory compounds in horsetail – such as epicatechins and kynurenic acid – may help ease the pain, swelling, and stiffness of arthritic joints. Best-Kept Beauty Secret: Silica Promotes Thicker, Shinier Hair and Stronger Nails The benefits of horsetail fern aren’t just medicinal but also cosmetic. Natural beauty experts have long insisted that silica-rich horsetail can help repair brittle nails and restore dull, thinning locks. After all, silica plays a role in producing collagen – a vital component of healthy hair, skin, and nails – and research suggests that raising the level of silicon in hair fibers may help prevent hair loss while increasing brightness and sheen. The antioxidants in horsetail help reduce the damage caused by free radicals, thereby limiting the premature aging and “wear-and-tear” of hair fibers. In an influential three-month study published in The Journal of Clinical and Aesthetic Dermatology, women who complained of thinning hair were given a formulation high in horsetail-derived silica. The participants experienced increased hair growth and strength compared to the control group – with no adverse effects reported. Horsetail also benefits the fingernails by decreasing fragility, breakage, and unsightly ripples and grooves. Thicker, more lustrous hair and stronger, smoother fingernails – what’s not to love about that? Soothe Inflamed Gums and Boost Oral Health With Horsetail Research has shown that horsetail has potent activity against bacteria and fungi, including the Candida albicans fungus that causes oral thrush. It also has astringent effects, meaning that it can shrink inflamed tissues. As a result, natural healers advise using horsetail tea as an oral rinse to ease mouth sores and tender, irritated gums. For a soothing mouthwash, steep a teaspoon or two of dried horsetail in 8 ounces of boiling water for 5 to ten minutes. After being strained and cooled, the liquid can be used as a gargle. (If you prefer, you can simply brew horsetail tea using a pre-packaged commercial product). Incidentally, natural healers may also advise horsetail tea to treat fevers, bronchitis, flu, and conjunctivitis. With natural diuretic properties, horsetail is also believed to support bladder health and prevent kidney stones. Horsetail Can Provide “Head-to-Toe” Beauty Benefits In addition to using horsetail tea as a mouthwash, you can employ it topically as a soak to strengthen nails, as a facial toner to refresh skin, and as a volumizing hair rinse. You can also drink the tea, with experts advising up to two cups a day. However, consuming horsetail tea for more than seven days in a row is not recommended. It can cause health problems, including vitamin B1 deficiency if used long-term. Consult your knowledgeable integrative doctor before using horsetail tea or supplements. Here’s a fun fact: Horsetail is so sturdy that it was used in bygone days to scrub pans, pewter pots, and bottles. In fact, horsetail’s traditional names – pewterwort, bottle brush, and scouring rush – reflect this use. You may also see horsetail referred to as field horsetail, mare’s tail, candock, and shavegrass. Although you may see horsetail growing wild, leave the harvesting to qualified herbalists. A similar-looking variety of horsetail – Equisetum palustre, or marsh horsetail – is known to be poisonous. Fortunately, Equisetum arvense teabags and capsules are readily accessible online or at your favorite health food store. Horsetail, when used appropriately, is a remarkable herb that can enhance health, well-being, and appearance from the “inside out.” Sources for this article include: NIH.gov Healthyfocus.org Healthline.com NIH.com Therighttea.com To read the original article click here.

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Concerned With Brittle Bones? Discover 4 Natural Ways to Support Bone Health

AHA Publisher — Fri, 23 Sep 2022 06:59:44 +0000

Lori Alton via NaturalHealth365 – Osteoporosis, characterized by porous, brittle bones, and low bone mass currently affects 54 million Americans – with potentially debilitating consequences. Because this age-related condition often shows no symptoms, many people do not realize they have it until a sudden bone fracture occurs. According to the Bone Health and Osteoporosis Foundation, a shocking one out of every two women aged 50 and older (and one in four men in that age group) will suffer an osteoporosis-related fracture at some point in their lives. In fact, people with osteoporosis can experience broken bones from such seemingly innocuous activities as walking, standing, or sneezing. To reduce your odds of a devastating fracture, experts advise consuming a diet rich in calcium and vitamin D. In addition, four nutrients, in particular, are believed to help strengthen bones. To discover these important nutrients – and what each “brings to the table” – read on. Curcumin From Turmeric for Bone Health and Protect Against Fracture For over 4,000 years, turmeric has been prized by natural healers for its ability to reduce inflammation and fight infections. Botanically known as Curcuma longa, turmeric owes much of its antimicrobial, anti-inflammatory, and antioxidant properties to its active constituent, curcumin. In addition to its other health benefits, curcumin is believed to help improve low bone density. While clinical studies are lacking, promising early research conducted by investigators at the University of Arizona found that a turmeric extract helped to prevent the development of osteoclasts – specialized cells that facilitate the breakdown of bone – while protecting trabecular bone, the type of spine, and hip bone most susceptible to fracture in postmenopausal women. Turmeric is available in powdered, tincture, liquid, and capsule forms. Look for a turmeric formulation standardized to contain at least 94 percent curcuminoids, which was found to be more effective than lower concentrations. Before supplementing with turmeric, however, consult your integrative doctor. Thyme Helps to Manage Calcium Levels, Supporting Bone Health While many know this piquant herb only as a seasoning, thyme has been used by natural healers for centuries to treat a variety of ills. Botanically known as Thymus vulgaris, thyme contains micronutrients that promote bone health – including calcium, vitamin K, magnesium, zinc, and manganese. In addition, thyme’s active constituent, thymol, is believed to inhibit the formation of osteoclasts. One compelling study published in the International Journal of PharmTech Research suggested that 1,000 mg of thyme a day for six months improved bone mineral density in postmenopausal women more effectively than a calcium/vitamin D supplement. The researchers noted that thyme helped to regulate calcium homeostasis, allowing it to have a protective effect on bone. By the way, studies have shown that thyme is even more effective in supporting bone mineral density when it is used with its close “cousins” sage and rosemary. In other words, the classic folk ballad “Scarborough Fair,” with its reference to “parsley, sage, rosemary, and thyme,” contains a recipe for better bone health … who knew?! Thyme can be used fresh or dried – and is also available in liquid extract and capsule form. While amounts found in food are generally recognized as safe, check with your integrative doctor before supplementing. Don’t Despise the Dandelion! Greens Provide a Jackpot of Bone-Strengthening Nutrition While homeowners and landscapers dread it for its ability to invade lawns, the humble dandelion – botanically known as Taraxacum officinale – is an overlooked and underrated source of both nutrition and health benefits. Nutritionists at the famed Cleveland Clinic praise dandelion leaves as “probably the most nutritionally dense green you can eat, superior to even spinach and kale.” (And that’s saying a lot!) While dandelion greens are rich in bone-building vitamin K, calcium, and potassium, their real “superpower” is their high content of silicon, which has been found to improve bone matrix quality and facilitate bone mineralization. You can use tangy-tasting dandelion greens in mixed salads and sandwiches. For a milder taste, soak them in cold, salted water for ten minutes, then boil until tender (about five minutes) and season with olive oil, garlic, and Parmesan cheese. Dandelion supplements are also available, but get the “go-ahead” from your doctor before taking them. Over Half of All Americans Fail to Get Enough Magnesium, Which Supports Bone Health Multiple studies suggest that this essential mineral contributes to increased bone density and helps prevent the development of osteoporosis. But unfortunately, most Americans don’t get enough of it in their diets. According to the Office of Dietary Supplements, only 48 percent of Americans ingest enough magnesium from food to meet the estimated average requirement. You can increase your dietary intake of magnesium with green leafy vegetables, nuts, seeds, and whole grains. Pumpkin seeds are the “high-ringers” in the seed world, with one ounce of roasted seeds contributing 156 mg. And chia seeds, beans, potatoes, and fresh (raw) yogurt are also good sources. The recommended daily dietary amount for magnesium for adults is 420 mg for men and 320 mg for women. Magnesium supplements are also available – but check first with your integrative doctor. Other common-sense techniques for supporting bone health include: stopping smoking, getting a bone mineral density scan to assess osteoporosis risk, and performing weight-bearing exercises such as walking, stair climbing, calisthenics, or weight training. Ask your integrative physician or health coach for help in designing an exercise routine that is right for you. Remember: Osteoporosis strikes one out of every five women (and one out of every 20 men) over age 50. Appropriate amounts of “bone-friendly” nutrients and herbs may help you improve your odds and “stand strong” as you age. Sources for this article include: VeryWellHealth.com Healthline.com ClevelandClinic.org Sphinxsai.com HerbaZest.com Arizona.edu To read the original article click here.

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Prunes Provide UNEXPECTED Health Benefits, New Study Suggests

AHA Publisher — Fri, 25 Feb 2022 08:31:12 +0000

Lori Alton via NaturalHealth365 – Osteoporosis, a thinning of the bones that increases susceptibility to fractures, can have devastating consequences. The National Institutes of Health reports that a shocking 50 percent of women over age 60 (along with 20 percent of men in that age group) will suffer a potentially debilitating osteoporosis-related fracture at some point. And, with the “graying” of America, rates of the disease (which disproportionately affects women) are rising. Experts predict that the national prevalence of osteoporosis among women aged 50 and older will reach 13.6 million by 2030. Given these grim statistics, a review of studies published this month in the journal Advances in Nutrition delivers particularly welcome news. The authors, a team of scientists at Penn State University, concluded that a natural dietary intervention – daily consumption of ordinary prunes- may help delay and even prevent the onset of osteoporosis. So let’s take a closer look at the review – and the bone-building benefits of prunes. Researchers: “Promising effects” on Bone Mineral Density Are One of the Many Benefits of Prunes Researchers analyzed data from 28 studies – 16 involving animals and 12 involving humans to conduct the review. They identified multiple studies that showed that eating 100 grams of prunes (about three ounces, or ten prunes) every day for a year increased the mineral density of bones in the forearms and lower spines of postmenopausal women. And eating between 50 and 100 grams of prunes a day for six months was also shown to decrease a marker of resorption (bone loss) known as TRAP-5b. Dr. Connie Rogers, an associate professor of nutritional sciences and physiology at Penn State, noted that the prunes helped to inhibit inflammation and suppress markers of oxidative stress. (Oxidative stress and inflammation, triggered by the loss of estrogen in postmenopausal women, are believed to lie at the root of osteoporosis). The researchers concluded that incorporating prunes into the diet could help strengthen bones. Benefits of Prunes Include Reducing Bone Loss by Multiple Mechanisms It turns out that the benefits of prunes for bone health are multi-faceted. For one thing, prunes contain antioxidants, such as anthocyanins, that help battle oxidative stress. (In fact, scientists have found that plums – which are basically prunes before they have been dried – contain roughly twice as many antioxidants as peaches and nectarines. And the drying process causes no loss of antioxidants). Prunes also contribute bone-building minerals, along with hefty amounts of vitamin K. Vitamin K, once known primarily for its importance to normal blood clotting, has created a “buzz” in recent research with its ability to escort calcium from the blood and into the bones, where it belongs. The Penn State team also reported that prunes caused a change in the gut microbiome (the community of bacteria in the intestinal tract), which helped lower pro-inflammatory cytokine levels in the colon. Finally, prunes decreased levels of malondialdehyde – a marker of oxidative stress – while increasing the expression of important antioxidants such as glutathione and superoxide dismutase. Additional Studies Strongly Support Benefits of This Dried Fruit for Bone Health In older – but still-reputable – research published in 2009 in Aging Research Review, researchers credited prunes with being the “most effective” fruit in both preventing and reversing bone loss. The scientists used micro-computed tomography to show that prunes could restore bone mineral density to normal levels in rats with osteoporosis, reversing bone loss about as effectively as hormone therapy In a three-month clinical trial opostmenopausalal women conducted by the same research team, prunes significantly increased markers of bone formation, such as bone-specific alkaline phosphatase. Prunes Are a Nutritional Jackpot of Phytonutrients, Vitamins, Minerals, and Fiber Prunes, botanically known as Prunus domestica, are a rich source of high-quality nutrients. A one-ounce serving contains a fifth of the adult recommended dietary intake for vitamin K, along with various B vitamins, which are needed to convert food to energy and a healthy nervous sys em. And prunes offer an array of bone-building minerals – including magnesium, potassium, and phosp orus. The serving also contains 2 grams of heart-healthy dietary fiber. Yet the caloric cost is a reasonable 67 calories (meaning that even a three-ounce serving, like the one used in studies, clocks in at about 200 calories – less than that of a typical can y bar). And, despite their sumptuous, candy-sweet taste, they not only don’t raise blood sugar but may help regulate levels. (Researchers chalk this up to prunes’ content of dietary fiber and adiponectin, a blood sugar-regulating hormone). Portable, convenient and tasty, prunes are easy to incorporate into the diet. However, to avoid diarrhea, some natural health experts advise keeping their consumption to half a cup a day and limiting prune juice to no more than 8 ounces a day. While many people are familiar with their stimulating effects on the digestive tract – and their use as a trusted dietary intervention for constipation – it’s likely that far fewer realize just how much these nutritious dried fruits can bolster and protect the strength and density of bones. As the new review suggests, eating prunes may help you “stand strong” against a crippling disease. Sources for this article include: ScienceDaily.com NIH.gov Healthline.com NIH.gov NIH.gov NIH.gov To read the original article click here.

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The Sunshine Vitamin That ‘D’elivers on Cardio Health

AHA Publisher — Tue, 07 Dec 2021 08:00:16 +0000

University of South Australia via Newswise – Free from the sun, vitamin D delivers a natural source for one of the hormones essential to our bodies, especially the bones. But when you’re down on this essential nutrient, it’s not only your bones that could suffer, but also your cardio health, according to new research from the University of South Australia. In the first study of its kind, researchers from the UniSA’s Australian Centre for Precision Health at SAHMRIhave identified genetic evidence for a role of vitamin D deficiency in causing cardiovascular disease. The study, which is published in European Heart Journal today, shows that people with vitamin D deficiency are more likely to suffer from heart disease and higher blood pressure, than those with normal levels of vitamin D*. For participants with the lowest concentrations the risk of heart disease was more than double that seen for those with sufficient concentrations. Globally, cardiovascular diseases (CVDs) are the leading cause of death worldwide, taking an estimated 17.9 million lives per year. In Australia, CVD accounts for one in four deaths and costs the Australian economy five billion dollars each year, more than any other disease. Low concentrations of vitamin D are common in many parts of the world, with data from the UK Biobankshowing that 55 per cent of participants have low levels of vitamin D (<50 nmol/L) and 13 per cent have severe deficiency (<25 nmol/L). Low levels of vitamin D are recorded by an estimated 23 per cent of people in Australia, 24 per cent of people in the US, and 37 per cent of people in Canada. Chief investigator, UniSA’s Prof Elina Hyppönen** says appreciating the role of vitamin D deficiency for heart health could help reduce the global burden of cardiovascular disease. “Severe deficiency is relatively rare, but in settings where this does occur it is very important to be proactive and avoid negative effects on the heart. For example, deficiency can be a problem for people living in residential care who may have limited exposure to sun,” Prof Hyppönen says. “We can also get vitamin D from food, including oily fish, eggs and fortified foods and drinks. This said, food is unfortunately a relatively poor source of vitamin D, and even an otherwise healthy diet does not typically contain enough. “If we don’t get any vitamin D through the sun, this is one of the rare nutrients for which we sometimes need to take a daily supplement to keep up with the requirements. “Understanding the connection between low levels of vitamin D and CVD is especially important, given the global prevalence of this deadly condition. “Our results are exciting as they suggest that if we can raise levels of vitamin D within norms, we should also affect rates of CVD. In our study population, by increasing vitamin D-deficient individuals to levels of at least 50 nmol/L, we estimate that 4.4 per cent of all CVD cases could have been prevented.” This large-scale Mendelian study used a new genetic approach that allowed the team to assess how increasing levels can affect CVD risk based on how high the participants actual vitamin D levels were. The study used information from up to 267,980 individuals which allowed the team to provide robust statistical evidence for the link between vitamin D deficiency and CVD. “It is not ethical to recruit people with vitamin D deficiency to a randomised controlled trial and to leave them without treatment for long periods. Prof Hyppönen says. “It is exactly this type of difficult setting which demonstrates the power of our genetic approach, given we can show how improving concentrations affects the risk in those most in need, without exposing participants to any harm. “Those with the lowest concentrations are likely to have the strongest effects, yet a population-wide approach to eradicate vitamin D deficiency could reduce the global burden of CVDs.” To read the original article click here.

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The Power of Vitamin D: What Experts Already Know (and Are Still Learning) About the ‘Sunshine Vitamin’

AHA Publisher — Mon, 01 Nov 2021 07:00:35 +0000

University of Texas Health Science Center at Houston via Newswise – It’s no secret that vitamin D is critical to balancing many areas of health. But from pediatric broken bones to cluster headaches, physicians and scientists at The University of Texas Health Science Center at Houston (UTHealth Houston) are still learning just how powerful the so-called “sunshine vitamin” is. Vitamin D deficiency is already extremely common, affecting approximately 42% of the U.S. population, according to research published in the National Institutes of Health database. Because of this, some researchers across the globe have referred to vitamin D deficiency as an “invisible epidemic.” Doctors ranging from orthopedic surgeons to family medicine practitioners are seeing an uptick in patients with vitamin D deficiency. More testing, people staying indoors because of skin cancer risk, or more recently, safety precautions during the COVID-19 pandemic, have been factors in the increase. “The reason why we’re seeing an upward trend is because we’re checking for it,” said family physician Deepa Iyengar, MD, professor of family and community medicine and the Stanley G. Schultz, MD, Endowed Professor in Global Health with McGovern Medical School at UTHealth Houston. “Identifying vitamin D deficiency is such an important part of the family medicine genre because deficiency is seen across all ages.” Iyengar sees patients at UT Physicians, the clinical practice of McGovern Medical School. Although most people have no symptoms, severe cases of vitamin D deficiency can lead to thin, brittle, or misshapen bones. Fortunately, the deficit is treatable, with doctors often prescribing over-the-counter vitamin D supplementation. How Vitamin D Affects the Body Vitamin D is best known for promoting healthy bones and teeth. The human body can only absorb calcium, the primary component of bone, when vitamin D is present. Accordingly, there is a well-documented relationship between vitamin D and orthopedic health, said pediatric orthopedic surgeon Alfred Mansour III, MD, clinical associate professor of orthopedic surgery with McGovern Medical School. His team at UT Physicians recently conducted a quality improvement project examining the link between low vitamin D levels and broken bones among pediatric patients sent to the emergency room at Children’s Memorial Hermann Hospital. “Everyone notices a fracture or a broken arm, but now we’re looking deeper and uncovering the ‘why’ behind it. Why did this kid break their arm compared to these thousands of other kids who also fell? Why did this kid get a stress fracture in their foot?” Mansour said. “I’ve had many patients who have struggled to improve from these injuries, and our group has found that vitamin D deficiency played a role in that.” Of the pediatric patients studied by Mansour’s group who needed surgical treatment for their fracture or broken bone, 85% were found to be vitamin D deficient. The discovery has led his team to implement new protocols, including partnering with the pediatric emergency room at Children’s Memorial Hermann Hospital to test for the condition in admitted patients. As noted by Iyengar, a person can experience vitamin D deficiency at any age, from birth to later in life. However, some factors put certain individuals at greater risk than others. Infants who are being breastfed are among the high-risk groups, according to UT Physicians pediatrician Kenya Parks, MD, clinical associate professor of pediatrics with McGovern Medical School. “We definitely want to promote breastfeeding, and breast milk is the best milk for babies, but it is very low in vitamin D,” Parks said. “Breastfeeding moms will want to make sure their infants get supplementation early on.” The American Academy of Pediatrics recommends breastfed and partially breastfed infants be supplemented with 400 international units (IU) of vitamin D per day, beginning in the first few days of life. Some doctors advise breastfeeding mothers to purchase vitamin D drops, which are available at nearly any pharmacy or grocery store and should be given to breastfed babies on a daily basis. Babies can also get vitamin D through 10 to 15 minutes of sunlight exposure each day. Parks said other patients who are vitamin D deficient include children and teens who are obese – a phenomenon at least partially attributed to distribution into a greater amount of body tissue – and children and teens who are on certain anti-convulsant and anti-fungal medications, which interfere with their body’s ability to absorb or convert vitamin D. In children, extreme cases of vitamin D deficiency are manifested as rickets – a disease which results in soft bones and skeletal deformities. Rickets can also cause developmental delays, seizures, muscle spasms, and other abnormalities, Parks said. “Vitamin D is both a vitamin and a hormone,” Parks said. “Kids have growing bones, so if they don’t get enough vitamin D, their bones aren’t fortified.” Beyond children with these medical issues, however, vitamin D deficiency is high among Black individuals, whose darker skin has more melanin than lighter-skinned individuals, reducing their ability to synthesize vitamin D from the sun and resulting in lower vitamin D levels. The deficiency is highest among people who are elderly, institutionalized, or hospitalized. In the U.S., according to a study published in Pharmacotherapy, 60% of nursing home residents were low in vitamin D, while according to research published in The New England Journal of Medicine, 57% of hospitalized patients were found to be vitamin D deficient. “As you get older, bone resorption increases and bone formation decreases, so if you don’t substitute that loss with enough calcium, it causes a bone mass deficiency,” said Iyengar, who sees geriatric patients at UT Physicians. “Your body thinks you’re short of vitamin D, so it takes that vitamin from the bone and gives it to the blood, which puts people at major risk for osteoporosis.” Vitamin D production in the skin from sunlight exposure also declines with advancing age, making elderly populations more dependent on the dietary supplements. Additionally, because vitamin D deficiency is also linked to parathyroid metabolism, women become especially prone as they go through menopause and lose estrogen, Iyengar said. A woman’s ability to build bone peaks in her mid to late 20s, according to Pamela Berens, MD, the Dr. John T. Armstrong Professor in Obstetrics and Gynecology with McGovern Medical School and an OB/GYN with UT Physicians. Therefore, as women enter their 30s, Berens advises her patients to simply work on maintaining their bone health. “For post-menopausal women, it’s really important to know your bone density and vitamin D level. Having that knowledge gives you the power to fix it,” Berens said. “Younger women just need to think about what they can do to build healthy bones.” Vitamin D also regulates many other cellular functions, with its anti-inflammatory, antioxidant and neuroprotective properties supporting immune health, muscle function and brain cell activity. Mark Burish, MD, PhD, assistant professor in the Vivian L. Smith Department of Neurosurgery with McGovern Medical School and a neurologist and headache management specialist with UTHealth Neurosciences, has begun enrolling patients in a clinical trial to determine whether a multivitamin combined with high doses of Vitamin D3 supplements – similar to those prescribed to patients with multiple sclerosis and other diseases – could potentially serve as an effective treatment for excruciating cluster headaches. Burish theorizes a few possible reasons why increased vitamin D intake might be able to treat cluster headache. One is that vitamin D appears to block a key pain-signaling molecule that is commonly activated during cluster headache. Another theory is that the headaches might be linked to circadian rhythms, a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. “Normally, people receive vitamin D through direct sunlight, and the most common time for a cluster headache attack, no matter where you live, is 2 a.m., when it’s still very dark outside,” said Burish, who is also with The University of Texas MD Anderson Cancer Center Graduate School of Biomedical Sciences. “Vitamin D may be able to help regulate the light-dark pattern that seems to be tied to these headaches.” How to Get Enough of It A person can get vitamin D in three ways: through the skin, from their diet, and from medically prescribed supplements. Some time in the sun is recommended, but given that too much sun exposure can lead to skin cancer, food may be a better source. A few foods – including fatty fish, beef liver, cheese, mushrooms, and egg yolks – naturally carry the nutrient. It can also be found in fortified foods and beverages, such as milk, breakfast cereals, orange juice, yogurt, and soy drinks. People also get vitamin D from multivitamins and supplements, which come in both pill and liquid form for infants. According to the National Institutes of Health, the daily recommended amount of vitamin D is 400 IU for infants up to 12 months old, 600 IU for children and adults up to 70 years old as well as breastfeeding women, and 800 IU for adults who are at least 71 years old. The standard treatment for vitamin D deficiency involves supplements. Depending on an individual’s condition, their health care provider will recommend how much they need to take, how often they need to take it, and how long they need to take it. To read the original article click here.

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