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Top Nutrients to Slash Your Risk of Bone Fracture

AHA Publisher — Wed, 25 Aug 2021 07:00:11 +0000

Stephanie Woods via NaturalHealth365 – Bone loss is widely considered to be just another part of the aging process. In fact, many conventionally-trained physicians believe that it is perfectly “understandable” for a person to experience a higher risk of osteoporosis later in life. In addition, Western medicine is quite accepting of the fractures that result from these conditions. In fact, researchers estimate that 50% of U.S. women and 20% of men will have an osteoporotic fracture after 49 years of age. But, make no mistake about it, bone fractures due to osteoporosis can be avoided. FACT: Bone Loss is NOT a Natural Part of the Aging Process; Vital Nutrients Can Help You Maintain Strong Bones The truth is osteoporosis is not a normal part of aging. Having said that, bone loss can occur due to age, but that is typically due to vitamin and nutrient deficiencies. Just keep in mind, by getting all of the vital nutrients you need each day, you can have healthy, strong bones as you age, even well into your “golden years.” For the basic facts, let’s start here: Many of the “bone-building nutrients” needed can be obtained by eating a well-rounded, organic diet loaded with organic dark (mineral rich) leaky vegetables and some fruit. The key here is to get your food from the best sources possible. And, yes, local farmers markets can be a great place to start. Of course, depending on your own health status – in many cases – nutritional supplements may be needed to correct any deficiencies that exist. THESE Critical Nutrients Can Help You Build Strong Bones and Prevent Bone Fractures, Studies Suggest Vitamin D3 and calcium As children, it is drilled into us, “drink your milk so you can have strong bones!” But, for the most part, we have to thank the milk industry for that marketing hype. The truth is: there are no “magic bullets” when it comes to keeping bones healthy and strong. It really comes down to a combination of nutrients like vitamin D3 – mainly generated from adequate sun exposure – and calcium from dark leafy greens like dandelion greens. In addition, there are several vitamins and minerals that the body needs in order to form strong bones. If you are concerned about your bone health, talk to an integrative physician or health coach (with experience in nutrition) about nutrients like boron, magnesium and zinc … that improve the absorption of vitamin D3. In terms of healthy food choices for vitamin D and calcium, raw milk, organic broccoli, kale, collard greens, sesame seeds, pasture-raised eggs, wild mushrooms and grass-fed beef liver can help. Don’t forget your vitamin K A study published in 2019 found that a deficiency in vitamin K and other nutrient deficiencies can lead to increased fracture rates. This is because vitamin K plays a significant role in strengthening bones (known as mineralization) and bone formation. There are two types of vitamin K, called K1 and K2. While deficiencies in both vitamins do seem to negatively affect bone loss, vitamin K2 is believed to be more integral to bone protection and strengthening. Good sources of vitamin K include, organic spinach, Brussels sprouts, wild-caught fish, cabbage, turnip greens, grass-fed liver. Are you getting enough vitamin B12 Many people are deficient in this essential vitamin and don’t even know it! A Tufts University study found a link between low vitamin B12 and osteoporosis in both women and men. B12 is a water-soluble vitamin that is absorbed in the lining of the stomach. As people age, especially as they reach their 80s, they can experience changes in the stomach lining that inhibits their body’s ability to absorb the nutrient efficiently or effectively. Simply put, there is plenty of evidence to suggest that B12 is important to bone health and that a deficiency can increase the risk of fractures and osteoporosis. Some of the best sources for B12 are: wild-caught trout, salmon, spirulina and, of course (if necessary), a high quality, B12 supplement. The value of vitamin C Vitamin C is tissue building and strengthens immunity, but it is also a key component of collagen formation in the body which is the foundation of bone mineralization. Several studies have found a link between greater bone density and higher levels of vitamin C in the body. Again, as a water-soluble vitamin, it gets absorbed in the intestines. Unfortunately, too many people are vitamin C deficient – which only increases the risk of health issues. For a good food source of vitamin C, try eating more organic bell pepper, blueberries, strawberries, cauliflower, broccoli, lemons, oranges and kale. Plus, as a general rule, a good quality vitamin C supplement can’t hurt, as well. Just check with your integrative physician before making any changes to your diet. Magnesium deserves our attention Magnesium benefits the body in many ways, from regulating blood pressure and blood sugar levels to making protein and increasing bone mineral density. It works very closely with calcium to improve bone health and strengthen bones. When taking magnesium, look for chelated forms of magnesium that are easier for the body to absorb. The body does not absorb magnesium oxide as easily as it does chelated forms of the mineral. It is also a good idea to divide magnesium, taking them two or three times during the day. Food sources include, organic nuts, brown rice, seeds, whole grains, legumes and dark leafy green vegetables. Boron – in small amounts – can be powerful Boron is another important nutrient when it comes to bone formation and growth. It is believed to increase bone building and decrease bone loss by aiding the body in more efficient calcium utilization. In fact, studies have shown that a deficiency in boron leads to decreased bone strength. Science is still exploring the link between bone strength and boron, but it is believed that increasing your boron intake can help improve your bone health. Food sources include, organic apples, nuts, avocados, broccoli, legumes, tomatoes, bananas and prune juice. Bottom line: Focusing on better bone health now can help prevent falls and fractures later. It doesn’t matter if you are 18 or 80; making adjustments to your diet and taking the right bone-building supplements will positively affect your body. And, remember, it’s never too late to build stronger bones. Sources for this article include: LifeExtension.com AmericanBoneHealth.org AmericanBoneHealth.org JamaNetwork.com ResearchGate.net TuftsJournal.Tufts.edu NIH.gov Academic.OUP.com NIH.gov To read the original article click here.

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12 Flu Natural Remedies, Including Best Foods

AHA Publisher — Mon, 02 Nov 2020 08:00:10 +0000

Dr. Josh Axe, DC, DMN, CNS – Each season, the flu affects about 8 percent of the United States population, on average. And the numbers may be even higher for asymptomatic people. Children are most likely to become sick from the flu, or influenza, but people with a depressed immune system or nutrient deficiencies may also be more prone to catching the virus. Stress, lack of sleep and exposure to toxins can worsen flu symptoms. Fortunately, there are flu natural remedies that can help boost your immune system to fight off the flu or relieve symptoms. What Is the Flu? The flu is a contagious respiratory illness caused by the influenza virus. These viruses spread through the air from person to person. Signs and symptoms of flu may include: Fever Cough Runny nose Muscle or body aches Sore throat Headaches Fatigue Vomiting Diarrhea The CDC reports that although anyone can get the flu young children are affected by the virus most often. Pregnant women and adults 65 years old and older are at greater risk of developing serious flu-related complications because of their suppressed immune systems. Flu vs. the Common Cold The flu and the common cold are both respiratory illnesses with similar symptoms, but they are caused by different viruses. Sometimes, it can be difficult to tell the difference between the flu and a cold, but usually influenza symptoms are much more intense. With a cold, it’s common to experience mild cold symptoms, like a runny nose and congestion. The flu is more likely to cause body aches, fever and headache, and it may cause serious health problems, like bacterial infections, pneumonia and even hospitalization. 12 Natural Remedies So, how do you get rid of the flu naturally? Home remedies for the flu include vitamins C and D, herbal supplements, essential oils, probiotics and eating healthy. Try these flu natural remedies to help relieve your symptoms: 1. Vitamin C (1,000 mg 3–4x daily) Vitamin C helps with immune function and boosts white blood cells. Research shows that vitamin C has shortened the duration of colds and can decrease the number of colds in physically active people. Take 1,000 milligrams of vitamin C daily to ward off a cold or the flu and up to 4,000 milligrams daily when you are experiencing symptoms. For the most dietary vitamin C, eat whole fruits and vegetables. 2. Vitamin D3 (2,000 IU daily) Vitamin D is produced in the body by sunlight and regulates the expression of over 2,000 genes, including those of the immune system. Unfortunately, up to 90 percent of people are deficient in vitamin D. Recent research suggeststhat low vitamin D levels are linked to higher rates of cold, flu and respiratory infections. Many physicians believe that current recommended daily amounts of vitamin D are far too low, and that 2,000 units rather than 200–400 units per day is a better choice. You can also order home testing kits to test your vitamin D levels. 3. Echinacea (1,000 mg 2–3x daily) This herb can help your body fight off infections, but it is best to take it at the first sign of illness. An extract of echinacea was tested in a double-blind, randomized, controlled trial in 2013. Researchers found that the echinacea effectively treated respiratory tract infections in the short- and long-term, and didn’t cause the same resistance as a popular flu medication, oseltamivir, often causes when treating this illness. A randomized, double-blind placebo-controlled study conducted in 2000 indicates that drinking five to six cups of echinacea tea per day as soon as upper respiratory symptoms developed, and reducing the number to one cup of tea over a 5-day period, was effective for relieving cold and flu symptoms. Echinacea acts as an anti-inflammatory, which can help reduce bronchial symptoms of cold and flu. It directly attacks yeast and other kinds of fungus. Different preparations have different concentrations of echinacea. Some common preparations and dosages include: Tablets containing 6.78 milligrams of echinacea extract, two tablets three times a day 900 milligrams of echinacea root tincture daily Five to six cups of echinacea tea on the first day of symptoms, and then 1 cup a day thereafter 4. Elderberry (10 mL daily) It is believed that this herb can deactivate the flu virus and naturally boost immunity. The flowers and berries of elderberry are said to boost the immunity, treat flu and relieve sinus pain. Elderberry does seem to attack flu viruses and reduce bronchial inflammation. A preliminary study found that when 15 milliliters of elderberry syrup was taken four times daily for a five-day period, it relieved symptoms of influenza an average of four days earlier than those taking a placebo. 5. Oregano Oil (500 mg 2x daily) Oregano oil has a powerful antiviral effect. I like to use oregano oil to fight viral infections and although there aren’t studies evaluating the efficacy of oregano on influenza specifically, there is research that indicates the powerful antiviral properties of the essential oil. 6. Zinc (50–100 mg daily) Zinc has shown to support immune function because of its antiviral effects. It works best when taken at the first sign of illness. Zinc may lessen the symptoms of the cold virus, but excessive amounts aren’t good for you. Zinc pills and sprays do not seem to be effective. Take 50–100 milligrams of zinc daily to ward off or treat cold and flu symptoms. 7. Brewer’s Yeast This popular supplement contains B vitamins, chromium and protein. Research in Science Direct describes that it’s used for cold, flu and other respiratory tract infections. In fish, brewer’s yeast stimulates immunity by positively influence the microbiome, which may also improve digestive function. Research conducted at the University of Michigan Medical Center found that a yeast supplement was able to reduce cold and flu symptom severity, and lead to significantly shorter duration of symptoms in patients. 8. Essential Oils for Flu Rubbing peppermint and frankincense essential oil into the neck and bottoms of the feet can naturally support the body’s natural defenses, as indicated in studies. I also like to use clove oil to protect my body against infection and speed recovery from the flu. Research confirms that clove oil has antimicrobial and antioxidant properties. 9. Chiropractic Care for Flu Prevention During the 1918 flu epidemic, flu patients that received chiropractic care survived much more readily than those that didn’t. This is because chiropractic care focuses on the health of your nervous system, which can help to boost your immunity. A 2011 study showed some promise for chiropractic adjustments and their potential to help boost immunity. 10. Probiotics Restoring the beneficial bacteria in your gut can help boost your immune system considerably. A lab study conducted in 2017 showed that a particular strain of probiotics, Bacillus bacteria, demonstrated anti-influenza activity, with complete inhibition of the influenza virus. A 2017 systematic review and meta-analysis of randomized controlled trials evaluated the effects of probiotics and prebiotics on the immune response to the influenza vaccination. The results indicate that participants who took probiotics and prebiotics showed significant improvements in the H1N1 and H3N2 strain protection rates. This suggests that taking probiotics may elevate your immunity. 11. Get Fresh Air Indoor winter environments can be a source of concentrated toxins and germs. The dry air we inhale as we heat our homes during the winter makes airways more reactive and sensitive to viruses. An added bonus to time spent outdoors in the winter is the extra bit of sunlight you receive. 12. Get Enough Rest Studies highlight that sleep and immunity and linked. Sleep affects the body’s defense system and enhancing sleep while fighting an infection can promote your natural defense mechanisms and improve infection outcome. Plus, a stimulation of the immune system triggers a natural inflammatory response, which can induce an increase in sleep duration and intensity. Basically, your body needs the extra sleep to do its work. 13. Stay Hydrated Reports actually show that respiratory infections may not directly lead to dehydration, contrary to popular belief. However, even mild dehydration can cause fatigue, headaches and weakness. Sometimes when we are sick and congested, we are less likely to ingest enough fluids. Fluid helps your body to flush bacteria and viruses from your system. Drink approximately half your body weight in ounces daily of either spring water or reverse osmosis filtered water. Warm water can also be soothing to your throat. Herbal teas, like green and black teas, are potent immune system boosters and antioxidants. Try to drink at least eight ounces every two hours. 14. Top Foods for Flu Recovery Also, these are the best foods to consume while you recover from the flu. Light, easy-to-digest foods: Include soups with bone broth, cooked vegetables or herbal teas to help with digestion. Don’t force yourself to eat. Water: Adequate hydration is the key to flushing out the virus from your system. Hot water with lemon, honey, and cinnamon: Honey and cinnamon helps prevent mucus buildup and keeps you hydrated. Ginger: Make a ginger tea and add raw honey. Garlic and onions: Both of these vegetable help boost immune function. Conventional Treatment Conventional flu treatment includes antiviral drugs and vaccines. The Centers for Disease Control (CDC) recommends injectable influenza vaccines for everyone over 6 months and older. Vaccine injections are available as an inactivated influenza vaccine (IIV) and a recombinant influenza vaccine (RIV). There are a few things you should know about the flu vaccine ahead of time. For one thing, it doesn’t work right away, but takes about two weeks before it is effective. This is why the CDC recommends getting the vaccine in the fall, before the flu season is at its worst. Another thing you need to know is that you can still get the flu even though you’ve been vaccinated. The virus that’s used to make the vaccine does not always “match” the virus that is circulating the community. The effectiveness of the flu vaccine varies from year to year because flu viruses are constantly changing, which is called antigenic drift, and experts do their best to pick the viruses to include in the vaccine many months before flu season begins. It’s not possible to be 100 percent sure which flu viruses will be most prominent in any given season, so the protection of a flu vaccine is not guaranteed. Reports indicate that the 2019-2020 flu vaccine was 45 percent effective against overall seasonal influenza A and B viruses. There are also side effects from getting the flu shot, such as soreness or swelling at the site of the injection, body aches and fever. The CDC recently made some additions to the 2007 guidelines on nonpharmaceutical interventions (NPIs) to protect oneself and others against the flu. Some of the recommendations for personal NPIs include: Staying home when you’re sick. Staying home if you’ve been exposed to a sick family or household member. Covering your coughs and sneezes with a tissue. Washing your hands or using hand sanitizer. Covering your nose or mouth with a mask or cloth if you are sick and have to be around others at a community gathering of people. Implementing these behaviors can help stop the spread of flu. Risks and Side Effects If you or a loved one experience complications from the flu, such as pneumonia, or have a high fever that won’t go down, contact your healthcare provider right away. If you catch the flu and you have a chronic condition, such as asthma, or you are pregnant, see your doctor. Also keep in mind that some symptoms of flu and Covid-19 are similar, which makes it hard to tell the difference between the two viruses. For this reason, it’s a good idea to call your healthcare provider and tell him or her about your symptoms over the phone. You will then be advised about what to do next. Most people recover from the flu within a few days to less than 2 weeks. If you’re still experiencing symptoms after 2 weeks, contact your healthcare provider. There is the risk of developing complications or a co-infection from the virus...

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Cancer Fighter: Sunshine and Vitamin D

AHA Publisher — Wed, 09 Oct 2019 07:00:27 +0000

Al Sears, MD, CNS – …[S]cientists at South Dakota State University discovered that vitamin D blocks a biochemical mechanism that enables cancer cells to become drug-resistant. We all know that vitamin D is an indispensable nutrient for your health. Almost all tissues in your body contain receptors for vitamin D. This allows the nutrient to help all areas of your health. I recommend vitamin D for my patients. The benefits include better heart health, increased immune function, better brain performance and a reduced risk of depression, stronger bones and a reduced risk of diabetes. And, the very latest research shows that this simple “sunshine” vitamin is also one of the most powerful cancer fighters around. Studies show vitamin D can:1,2,3,4 • Convert tumor cells into normal cells • Prevent cancer cells from multiplying into tumors • Regulate the immune response to cancer • Help prevent certain cancer and spreading • Target the genes responsible for cancer-cell proliferation • Inhibit the formation of new blood vessels that feed tumors Researchers at Creighton University School of Medicine in Nebraska found that taking high doses of vitamin D can prevent at least 17 types of cancer by up to 77%. These include prostate, bladder, uterine, pancreatic, esophageal and stomach cancers.5 And most recently, scientists at South Dakota State University discovered that vitamin D blocks a biochemical mechanism that enables cancer cells to become drug-resistant. This is hugely important, because around 90% of failures in chemotherapy treatments are the result of tumors developing resistance to anticancer drugs. The researchers found vitamin D inhibits a “transporter protein” called multidrug resistance-associated protein 1 (MRP1). This sits on the cell wall and ejects cancer drugs from the cell. Vitamin D hones in on cancer cells with too much MRP1 and kills them. Also earlier this year, researchers from Michigan State University found that taking vitamin D supplements can prolong the lives of cancer patients. The researchers pulled together data from 10 randomized controlled trials involving almost 80,000 people, and compared people who took vitamin D supplements with those taking a placebo.6 Their analysis revealed that taking vitamin D supplements lowered the risk of dying from cancer by 13% in people who had been diagnosed with the disease. Meanwhile, in another recent study, researchers at the Hospital Universitario 12 de Octubre in Madrid, Spain, looked at 2,280 prostate cancer patients. They found that patients who took vitamin D supplements were 38% less likely to die of the disease.7 Today’s indoor lifestyles — along with mainstream medicine’s demonizing approach to sunshine — means that most people don’t get nearly enough vitamin D. The government recommends just 600 international units (IU) per day. That’s woefully short of what your body needs. Of course, supplementing is the easiest way to ensure you’re getting enough D. But be sure that the supplement is called cholecalciferol. That’s the same bioactive D3 your body produces. Avoid the synthetic form of vitamin D2 found in most multivitamins. It’s weaker and less absorbable. And I’ve written to you before about how to increase your vitamin D through sun exposure and by eating more fatty fish like herring, salmon and tuna as well as beef liver, egg yolks and milk. But here’s a food rich in vitamin D that you may not know about… I’m talking about mushrooms. You already know that your skin makes vitamin D in response to sunlight shining on it. But what you may not know is that mushrooms, even after they’re picked, can do the same trick. In fact, a few years ago I read the book Mycelium Running: How Mushrooms Can Help Save the World by Paul Stamets. He knows so much about mushrooms and health that he’s an advisor of integrative medicine at the University of Arizona Medical School. I already knew mushrooms are the only vegetable with vitamin D. But Stamets did a study where he picked shiitake mushrooms that had been grown indoors and placed them gills-up in the sunlight for six hours. Their vitamin D content shot up from around 110 IU of vitamin D per 100 grams to a pretty remarkable 46,000 IU.8 That means all you have to do is eat around 10 grams of sun-dried mushrooms to get the 5,000 IU a day I recommend. For cancer prevention, try to get at least 10,000 IU. Make Vitamin D Sun-Dried Mushrooms Easily at Home Drying and storing the mushrooms is easy to do. 1. First, get some fresh organic shiitake mushrooms (you can also try maitake, shimeji, or oyster mushrooms if you like) from a local produce stand. 2. Then spread the mushrooms out in the sun on parchment paper or flat pieces of wood (not aluminum trays) during the sunniest part of the day. 3. Cover the mushrooms at sunset to stop them from getting dew on them the next morning. 4. Repeat the drying the next day. 5. When they’re kind of crispy and thoroughly dry, store them in a large glass container. 6. Add a spoonful of rice to keep the mushrooms dry, and seal it up. The mushrooms should be good for at least a year. Then you can eat a few mushrooms to get a good start on the vitamin D you’ll need for the day. To Your Good Health, Al Sears, MD References 1. Johnson CS, et al. “Vitamin D-related therapies in prostate cancer.” Cancer Metastasis Rev. 2002;21(2):147-58. 2. Maruyama R, et al. “Comparative genome analysis identifies the vitamin D receptor gene as a direct target of p53-mediated transcriptional activation.” Cancer Res. 2006;66(9):4574-4583. 3. Aranow C. “Vitamin D and the immune system.” J Investig Med. 2011;59(6):881–886. 4. Shokravi MT, et al. “Vitamin D inhibits angiogenesis in transgenic murine retinoblastoma.” Invest Ophthalmol Vis Sci. 1995;36(1):83-87. 5. Lappe JM, et al. “Vitamin D and calcium supplementation reduces cancer risk.” Am J Clin Nutr. 2007;85(6):1586-1591 6. Samji V, et al. “Role of vitamin D supplementation for primary prevention of cancer: Meta-analysis of randomized controlled trials.” J Clin Oncol. 2019:37(15):1534-1534. 7. de Velasco G, et al. “Combination of statin/vitamin D and metastatic castration-resistant prostate cancer (mCRPC): A post-hoc analysis of two randomized clinical trials.” J Clin Oncol. 2019;37(15):6617-6617. 8. Stamets, P. “6 ways mushrooms can save the world.” Ted Talk on Myceluim Fungus. ted.com. Retrieved Aug 29, 2014. To read the original article click here. For more articles by Al Sears, MD click here.

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