The Holy Bone and Joint Bible - Free Download!

The subject of dem bones and joints have been covered more than a few times in this blog. However, if I decided to give a surprise quiz on how to care for them, I just wonder how many detention slips I would have to hand out. Well, instead of giving a health aptitude test I thought I'd provide readers with a Bone and Joint Health Guide to print out and keep at hand to avoid all kinds of health costs and other headaches connected with a crispy creaky skeletal struction. Believe me, its worth its weight in gold, and you thank me, thank me, thank me. Ah shucks, its nothin'.
Source: http://www.thedoctorwillseeyounow.com/articles/senior_living/young_23/

Check this out:
The following is an excerpt from a new book by The Doctor's Senior Living specialist, gerontologist, Dr. John Morley: The Science of Staying Young, 10 Simple Steps to Feeling Younger than You Are in 6 Months or Less, written with Sheri R. Colberg, Ph.D. (McGraw-Hill, 2008). Used by permission.

Healthy bones and joints are crucial to your mobility and extended youthfulness, as well as living a pain-free life as you move around. Some largely effective strategies exist to prevent and limit potential bone problems, no matter what your age is, including adequate calcium and vitamin D intake, regular weight-bearing exercises, avoidance of phosphorus-filled sodas, moderation of protein intake, and in some cases hormone replacement therapies. All of these options for improving bone health will be addressed in this [article], along with how to maintain healthy joints in order to reduce and minimize pain from any arthritis you may develop to help you stay feeling younger than your chronological age
Source:

Calcium

One of the most important minerals fro bone, muscle and joint health is calcium. Calcium is the most common mineral in the body. It is found in large quantities in our bones and teeth, providing necessary strength to these structures. It is essential for optimal nerve and muscle function and blood clotting. The many functions of calcium in the body are so vital to our survival that if dietary calcium is too low, calcium will be taken from the bones for these functions.

Foods high in calcium should be included in a healthy eating plan. Diary products are rich in calcium that is easy to absorb. Non-dairy sources with equally absorbable calcium are green leafy vegetables from the kale family. Spinach, rhubarb, sweet potatoes and dried beans are rich in calcium but from these foods it’s not easily absorbed. Diets that are high phosphorous content and also high levels of caffeine negatively affect the calcium levels in the body and, therefore, the health of bones, muscles and joints.

Magnesium

Magnesium is another mineral that is required for efficient muscle contraction and conduction of nerve impulses. Low magnesium levels in the body can also affect the body’s calcium levels, lowering them and putting bone health at risk. Magnesium is found in green leafy vegetables, unrefined grains and nuts. Small amounts are present in meat and milk. Large quantities of fibre in the diet and low protein intake can reduce the amount of magnesium able to be absorbed by the body.

Vitamin D

One of the vitamins essential for regulating the formation of bone and the absorption of vitamin D is a fat-soluble vitamin that functions to help control the movement of calcium between bone and blood. Vitamin D comes primarily from the action of UVB light on the skin. Food sources such as cod liver oil, sardines, and salmon, tuna, milk and milk products contain small amounts of vitamin D.

Vitamin C

The structures of bones, cartilage, muscles and blood vessels is provided in part and maintained by collagen. The formation of strong efficient collagen requires vitamin C. As we are unable to form vitamin C ourselves we must obtain it from our diets. Vitamin C is found in citrus fruits, berries, tomatoes, cauliflower, potatoes, green leafy vegetables and peppers. Also important for producing strong collagen and therefore strong bone structure, is folic acid. Folic acid is found in cereals, beans, and green leafy vegetables, orange and orange juice.

Antioxidants

Another important action of vitamin C is that it acts as a strong antioxidant and is capable of regenerating other antioxidants like vitamin E. The role of antioxidants is to mop up free radicals (the by-products of normal metabolism). Excessive amounts of free radicals cause damage to joint surfaces and muscle cell regeneration. Antioxidants reduce the potential of these free radicals to cause joint damage. Antioxidants are vitamins A, C, E and the mineral selenium and are present in fruits and vegetables, the highest quantities are found in the most deeply and brightly coloured.

Glucosamine Sulphate

Cartilage that lines the articulating surfaces of all joints is critical to joint health. Cartilage is the shock absorber of joints and is continually rebuilt if a source of raw materials is available. Supplements such as Glucosamine sulphate can be added to a healthy diet to assist joints that maybe showing signs of wear and tear. Stock from boiling bones fro soups and stews provides a natural source of these raw materials.

Essential Fatty Acids

Essential fatty acids (EFA’s) also reduce the degenerative changes in tissues and cells and help guard against some cancers. EFA’s are highly unsaturated fatty acids. They aid in decreasing the inflammatory response and help relieve pain and discomfort in joints and muscles. EFA’s can be

There are certain foods and substances that adversely affect the body’s use of minerals and vitamins. High saturated/animal fats. Refined foods, white flour, white sugar, white rice, chocolate, carbonated drinks and fruit juices with high sugar concentration should be kept to a minimum if not weaned from the diet completely. Meat and dairy products should be kept within a recommended weekly amount. Dairy products as calcium sources should be varied with other non-dairy sources.

For more specific nutritional requirements consult your chiropractor.

Any joint that is not being used correctly will be susceptible to stresses and strains. Regular chiropractic checks and advice on posture and exercise all help to keep the bones, muscles and joints in good health.
Source: http://www.lukeramsay.com/good_nutrition_bones_muscles_joints.htm

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Eureka, I've Discovered the Fountain of You. Send Your Dollars Today.

This the Scientist speaking. And yes, after years of virtually ceaseless research, observation and experimentation in the US and abroad, I can finally reveal my invaluable findings to the world of how one can remain at an age, while not exactly that of a 20-year-old adult, but one at a period in life significantly less than middle aged. An age where one still possesses flexibility, physical stamina, the ability to fight off disease, glowing and supplant skin, even a well mentally balanced demeanor.

Medical professionals, peers and laymen take note. This fountain of youth that I have not created, but uniquely discovered, is available to man with or without monetary burden It presents with virtually no barrier to the underrepresented classes. It indeed, is almost truly too good to be true. However, sufficient evidence exists to dispel this belief. With great happiness and humble honor, I officially name the fountain of youth: Physical Fitness. Voila, c'est ca.

Indeed according to the Surgeon General, more than 60 percent of American adults do not engage in the recommended amount of activity - a minimum of 30 minutes a day, three days of the week - and about 25 percent of adults aren't active at all. The most inactive groups are Blacks and Hispanics, women, and older adults, the Surgeon General reports.

Recently researchers have found that regular physical activity can improve the health of people who are even in their 90s or older, in those who are frail or who have chronic diseases - even diseases usually associated with aging such as diabetes, osteoporosis, colon cancer, heart disease, and stroke, can be prevented or their effects can be reduced if we put more fitness in our lives. What more, participating in regular exercise can relieve depression, ease anxiety and give a person a younger sense of mental and physical well being.

Clearly one can see that the Scientist is set to receive not a single penny for disclosing this literally unquantifiable element of information. The only question then remaining is... What is everybody waiting for? Start spinning.

How Much Meat Should We Eat

The average American eats about 200 pounds of meat per year. Let's see, that would be 15 cows, 24 hogs, 900 chickens, 12 sheep and 1000 lbs of other assorted animals in their lifetime..

Eh, I suppose it could be worse. Its been years that I've become shocked by statistics. I remember having some Filipino friends, whose mother would cook at least two bonified meat and or fish loaded meals per day, if not three. In my mind, I find meat a lot less harmless than carbohydrates, which in my old age, I avoid like the plague. I'm one of the few who completely got the Atkinson's Diet. Anyway, I think its good time that I look into the actual amount we need to eat, if any. Oh yes, I must add, that I was a vegetarian throughout the entire 90's. So let's check out the scoop...

In England, the World Wild Life Fund, is in the process of instituting the practice of grocers to include warning labels on meat limiting its consumption to three [4oz.?] portions per week. The explanation being that Britons are consuming some 70% over the recommende amount, as well as 40% over the recommended amount of dairy intake.

Now on the other hand, and I mean the one way to the left, British Master Chef now based in Australia, John Torode ezplains that beef is 'chockfull of protein, monounsaturated fats, vitamins such as B12, niacin, B6, and trace minerals such as phosphorus and zinc.

Our bodies need these nutrients to keep us healthy, build strong muscles, give us energy and help us fight disease.

Vitamin B12, in particular, can be obtained only from animal protein. It is essential in the production of red blood cells and, scientists in the magazine Nature have just revealed, vital for preventing brain shrinkage and dementia. And with two out of five Britons deficient in B12'.

For all practical purposes, I will surmise that the chef is referring to the highest quality, grass fed organic beef or something along those lines.

Really, there are countless view regarding the appropriate amount of meat to eat. I suppose when it really comes down to it, maybe people should eat as much meat as they can catch.

Stay tuned,
mb

Read more: http://www.dailymail.co.uk/health/article-1058758/Why-need-eat-red-meat-MasterChefs-John-Torode.html#ixzz0ODDDIxPJ

Sticks and Stones May Break Your Bones, But Are You Immune To The Rest?

What it takes to avoid catching a cold has a lot less to do with keeping a small bottle of hand sanitizer in your handbag than it does with the basic health and function of your immune system.

Within the body, it is the immune system that fights off disease causing microorganisms that abound the environment outside and within the body. It is said that even the aging process itself may be related closer to the weakening of the immune system than it is to the passage of time.

Weakening of the immune system results in susceptibility to all types of disease and illness. Indications of impaired immune system include fatigue, listlessness, infections, inflammations, allergies, slow wound healing, chronic diarrhea, vaginal yeast infections. Generally, an adult with a health immune system has one to two colds a year. Individuals who have continual bouts with colds and other chronic infections are believed to have some impairment within their immune function.

Within the last 20 years much research has been conducted by physicians and immunologists to understand specific details to various aspects of this complex system.

In addition to health conscious eating, exercise, being kind to others etc., a regime of nutritional supplements are believed to assist in maintaining and strengthening it. My recommendation would be Ageless Xtra from Univera Life Sciences. This is a product with which I have long-term personal experience. I particularly like the supplements because they are a rather comprehensive comgination of vitamins, minerals, and other nutrients that are essential to maintain cell structure. I also take a chewable vitamin B-12 tablet by Naturally Prefered, Omega-3 fish oil soft gel, and the Chinese herb, Yin Chioa, at the first of a cold. It really works. Of course, whatever type of health and wellness regime you follow, it is important to continue to research, study and assess your own personal nutrition.

Happy healthy living,
mb

These Ol' Bones Will Tell Your Story

Did you know, that the United States is the largest consumer of dairy products and foods high in calcium content - well over double any other country in the world? However, in the same vein, the current US population still manages to take in less bone-growth stimulating calcium, than previous generations. Instead Americans consume high rates of animal protein and phosphate rich such as carbonated drinks. An excess of phosphate in the blood can potentially cause damage to the kidneys. Further, the US also has the highest rates of osteoporosis, and bone fractures in later life. As appears the tradition of 'choices', many health stores, and apothecaries stock virtually an endless array of vitamin and mineral supplements to 'regenerate' bone density and strength. While many of these supplements may be beneficial to some degree, it is important that the compound be adequately soluble to absorb into the body. The test for this is to place a tablet into a glass of vinegar and stir it. Within one half hour the tablet should be completely dissolved. If not, it will neither dissolve in the stomach. This test could be applied to other types of supplements and medications, as well. Current US health information clearly indicates that the best way to absorb sufficient amounts of calcium to maintain and increase bone density is to consume foods that high in calcium.Some excellent non-dairy (readily absorbed) sources of calcium include:

• Almonds – 1 oz. (about 23 nuts) - 75 mg.
• Blackstrap Molasses – 1 T. – approximately 137 mg.
• Beans
  • White beans 3/4 cup has 120 mg
  • Navy beans 3/4 cup has 94 mg
  • Black Turtle beans 3/4 cup has 75 mg
  • Chickpeas 3/4 cup – 58 mg
  • Tofu 150g – 350 mg
• Brazil Nuts – 2 oz. (about 12 nuts) - 90 mg.
• Broccoli – 2 cups boiled - 124 mg.
• Canned Salmon with bones - 3oz - 200 mg.
  
• Celery - 2 cups raw - 81 mg.
• Collard Greens - 1 cup boiled - 266 mg.
• Flax Seeds – 2 T. - 52 mg.
• Instant Oats - 1 packet – 165 mg
• Kale – 1 cup boiled - 94 mg.
• Kelp - 1 cup raw - 136 mg.
• Oranges - 1 medium - 52 mg.
• Papaya - 1 medium - 73 mg.
• Sardines - I can - 100 gr.
  
• Sesame Seeds – ¼ cup - 351 mg calcium.
• Spinach – 1 cup boiled - 245 mg.
• Swiss Chard – 1 cup boiled - 102 mg.
• Tahini(sesame seed butter) – 2 T. raw – 126 mg.

Among the calcium supplements that contain the most essential components, here are a few*.
Bone Builder from Ethical Nutrients Bone Defense from Kal Bone Support from Synergy Plus Osteo-B-Plus from Biotics Research


* Resource: Prescription for Nutritional Healing, 1st Ed

Diet Philosophy - My Experience

Recently Kirsti Alley has received attention in the media for 'falling off ' the wagon again. Personally, I don't think she looks that bad. What's sad is that she feels so bad about it. She's a great comedian, a talented actress and a stunning beauty. She doesn't deserve to have her weight concerns as the major focus of her life. Many women, including myself have had to contend with issues associated with various aspects of our looks, and particularly our size. In college, I gained what I considered, quite a lot of weight. This severely impacted my self esteem for the worse. For years, I go on fasts, took diet pills, which in the 1980's contained amphetamines (I'll never forget the alternating heart palpitations, clammy sweats, nausea and the shakes). I tried all the popular diets of the day: Atkins, Scarlesdale, etc, but didn't try Jenny Craig. I also became very adept at concealing my perceived bumps and bulges via layering my clothing just right. Throughout this period of dieting my weight simply coasted up and down. On a whim I became a vegetarian in the early nineties, then moved back to Europe. Over time I developed an ability to limit my consumption of food, and learned more about nutrition. Living in Italy, I picked up some habits such as 'not eating out of schedule', staying away from fast and fried foods, and my favorite, replacing soda pop with a glass of vino, drinking lots of water, too. Italians have a certain secret that allows them to enjoy delicious multi-course meals while remaining a surprisingly svelte, as a nation; finishing a meal with a nice hot espresso. That's it (of course, the traditional Mediterranean based, olive oil rich diet, and all the walking, may have a bit to do with it, too). After my 'diet journey', I returned full circle to my old high school weight and size American 5/7 Jr's, which I've maintained well over 15 years.

I believe that completely changing your attitude toward food, focusing more on nutrition and incorporating regular exercise into your lifestyle as a philosophy is the only way to consistently achieve and maintain an ideal weight. In other words, I'm not a fan of packaged meals or (those ghastly) drinks.

Have a sunny day,
Marcia