What if we could increase our healthspans, which means not just adding years to our lifespans — but healthier ones?

What if we could support and replenish our aging mitochondria so our cells have the energy they need to keep on going — and keep us going?

What a game-changer that would be — as long we could get enough…

Can an amino acid molecule slow aging?

These are the questions that Dr. Vijay Yadav, assistant professor of genetics & development at Columbia University Vagelos College of Physicians and Surgeons, had in mind when he launched a study involving dozens of researchers around the world who study aging.

Taurine first hit Dr. Yadav’s radar during previous research into osteoporosis that uncovered taurine’s role in building bone. Other researchers, around the same time, were seeing how taurine impacted immune function, obesity and nervous system functions.

That’s when a lightbulb went off…

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“We realized that if taurine is regulating all these processes that decline with age, maybe taurine levels in the bloodstream affect overall health and lifespan,” Dr. Yadav says.

When the research team analyzed levels of the amino acid in the bloodstream of mice, monkeys and people, they saw something often revealed over and over again in aging research — a deficiency.

Taurine levels had dropped substantially with age. Specifically in people, the taurine levels in 60-year-olds were only about one-third of the levels in 5-year-olds.

“That’s when,” Yadav says, “we started to ask if taurine deficiency is a driver of the aging process, and we set up a large experiment with mice.”

Taurine levels decline with age: what if we raise them?

The study included about 250 14-month-old male and female mice (the equivalent of 45 in human years). The mice were fed an amount of taurine or a control solution daily.

By the end of the experiment, they found taurine had increased the average lifespan of female mice by 12 percent and 10 percent in males. For the mice, that meant three to four extra months — the equivalent of about seven or eight human years.

But what about the impact on the animal’s health?

For that answer, Dr. Yadov looked to other researchers who investigated the effect of supplemented taurine on the health and lifespan of several species…

After measuring various health parameters in mice, they found that at age 2 (60 in human years), animals supplemented with taurine for one year were healthier in almost every way than their untreated counterparts. In fact, the amino acid:

• Suppressed age-associated weight gain in female mice (even in “menopausal” mice)
• Increased energy expenditure
• Increased bone mass
• Improved muscle endurance and strength
• Reduced depression-like and anxious behaviors
• Reduced insulin resistance
• And promoted a younger-looking immune system

At the cellular level, supplementation:

• Decreased the number of “zombie cells” (old cells that linger and release harmful substances)
• Increased survival after telomerase deficiency
• Increased the number of stem cells present in some tissues (which help repair other cells)
• Improved the performance of mitochondria
• Reduced DNA damage
• And improved the cells‘ ability to sense nutrients

But supplementing isn’t the only way they found we can increase our levels. The researchers measured taurine levels before and after a strenuous cycling workout. They found a significant increase in taurine levels in both seasoned athletes and sedentary people.

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Taurine: A natural anti-aging option

Dr. Yadav is quick to point out, however, that “these are associations, which do not establish causation, but the results are consistent with the possibility that taurine deficiency contributes to human aging.”

Randomized clinical trials, considered the gold standard in research, are needed for the definitive answer on taurine’s anti-aging benefits.

“Taurine abundance goes down with age, so restoring taurine to a youthful level in old age may be a promising anti-aging strategy.”

Dr. Bruce Ames, a Senior Scientist with a career spanning seven decades, would likely agree. His “triage theory” argues that, by skimping on inadequate amounts, we’re cheating ourselves of valuable “longevity vitamins” critical to long-term maintenance. He considers taurine one on a list of about 10 he considers valuable longevity nutrients.

Taurine is available in supplement form and is found naturally in foods like eggs, dairy, scallops, tuna, tilapia, octopus, seaweed, chicken, turkey and beef. Adding more of these foods to your diet can only help.

Supplementing taurine in reasonable amounts is safe. But if you have kidney health problems, discuss with your doctor first.

Sources:

Taurine may be a key to longer and healthier life — Eureka Alert

Taurine deficiency as a driver of aging — Science

The post Taurine: The anti-aging amino acid appeared first on Easy Health Options®.

These complications don’t happen to everyone with diabetes. But the longer you have the disease and the worse your blood sugar control is, the more likely you are to eventually develop one (or more) of them.

Why does diabetes impact so many different organs and systems in your body?

Because the excess sugar can damage the body in a multitude of ways:

• It can damage the walls of tiny blood vessels known as capillaries that supply blood to your nerves, particularly in the legs, and lead to nerve damage.
• It can damage the filtering system in the kidneys that removes waste from the blood, eventually triggering kidney failure.
• It can damage the blood vessels of the retina, causing vision problems or even blindness.

And that damage can extend to your bones as well…

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Diabetes puts you at risk for hip and other debilitating fractures

Researchers from the University of Sheffield reviewed health records from previous studies and determined that people with diabetes (type 1 and 2) have a higher risk of developing hip and non-vertebral fractures (fractures that don’t impact the spine or skull).

Like other diabetes complications, researchers found that the risk of bone fractures was higher for people who had the disease longer and those whose blood sugar control was worse. The risk was also higher for those with type 1 diabetes versus those with type 2 diabetes. But people with type 2 diabetes who used insulin had a higher risk too.

Even though bone fractures aren’t on most people’s radar as a possible diabetes complication, this isn’t the first study to show people with diabetes have a higher fracture risk…

• A 2014 study found that people with diabetes are as much as three times as likely to get a bone fracture as people without diabetes.
• Another from 2018 found women diagnosed after age 40 with diabetes experience a 30 percent increase in their risk of non-vertebral fracture and an astonishing 82 percent increased risk for hip fracture.

Hip fractures, in particular, are known to cause disability in older people and even increase the risk of dying within a year of the injury.

What’s the connection between diabetes and poor bone health? Advanced glycation end-products (AGEs).

AGEs cause oxidative stress and inflammation. They also physically affect bone quality when they accumulate in bone collagen fibers. A growing body of evidence indicates that AGEs play a significant role in the progression of classical diabetes complications and diabetic osteopathy.

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Better controlled blood sugar for better bones

So, how do you protect your bones if you have diabetes?

First, you have to do everything in your power to get your blood sugar under control. For many people with diabetes, that means using diabetes medication, exercising regularly and eating a healthy diet. What should you eat specifically?

Steer clear of processed food, refined carbohydrates and sugary drinks. The Mediterranean diet is a great example of a sensible diet that can help people with diabetes get their blood sugar under control.

Also, consider how you cook the food you eat. Some cooking methods can contribute to AGEs formation in the body.

Next, you may have your doctor check your vitamin D levels. Why?

• According to McMaster University, many people with diabetes are
  low in vitamin D.
• Another study found that people with vitamin D blood levels of 50 ng/mL (considered adequate) were five times less likely to develop diabetes than those with 20ng/mL. The lead author of that study suggested that rather than focusing solely on obesity and sugar and fat intake, we should be focusing on vitamin D levels.

And not only is vitamin D known to help regulate insulin levels, we already know it helps promote bone health.

Beyond getting your blood sugar under control, you’ll also want to reduce your risk of falls… because if you don’t fall, you don’t fracture.

Yoga, Pilates and tai chi are beneficial forms of exercise that improve your balance, which reduces your risk of falling. So, consider practicing one of those regularly. You can also fall-proof your house — get rid of clutter, keep stairways well lit, keep cords and wires out of pathways, get rid of rugs (or get skid-free rugs). By making your home safer, you’ll be saving yourself a lot of hassle — and pain — in the future by preventing a potential fracture.

Sources:

1. People with diabetes at higher risk of bone fractures — co.uk.
2. People with diabetes are at greater risk of bone fractures —  EurekAlert!
3. The risk of hip and non-vertebral fractures in type 1 and type 2 diabetes: A systematic review and meta-analysis update — Bone.
4. Diabetes — Mayo Clinic.
5. Tai chi, Pilates and yoga — NHS Health Scotland.
6. Bone Fractures: Prevention — Cleveland Clinic.
7. Bone Fractures: A Diabetes Complication Often Ignored — Everyday Health.

The post AGEs: Why diabetes is bad for your bones appeared first on Easy Health Options®.

And it’s more than just brittle bones. Research shows that women over 60 who break a hip in a fall are five times more likely to die within a year.

So a newly developed drug that prevents osteoporosis is good news!

Except that ….

Like most drugs, it comes with possible side effects that are often as bad as the condition it’s treating.

Here’s what you need to know about a new osteoporosis drug and the research that’s been done on its connection to heart attack…

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A drug that’s great at preventing fractures, but ….

Romosozumab is a new drug that reduces the risk of fracture in women with severe osteoporosis.

It does this by blocking the formation of sclerostin, a protein that comes from bone cells and inhibits bone formation.

But trial data suggests that romosozumab may also cause an increased risk of heart attack.

Further research has been inconclusive on this, so an international group of researchers set out to determine whether this was really a problem.

Increases risk of heart disease and more

“We wanted to predict whether romosozumab’s action in blocking sclerostin might lead to an increased risk of heart attack, by examining effects of a genetic tendency to lower levels of sclerostin, on the basis that this might reproduce some of the effects of administering the drug,” says lead author Jon Tobias, Professor of Rheumatology at Bristol Medical School.

In other words, they wanted to find out whether people with a genetic tendency toward lower levels of sclerostin also had the same higher risk of heart attack as those who had their sclerostin levels lowered by the drug.

And in fact, they did.

Their analysis of data from 33,961 subjects suggested that lowering sclerostin levels using romosozoumab might lead to a 30 percent increased risk of heart attack.

But that’s not all.

An increased risk of calcification of the arteries of the heart, hypertension, stroke, and type 2 diabetes were discovered — all of which could explain the higher risk of heart attack.

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Proceed with caution

Before you leap at a promising new drug, talk with your doctor about your risk factors.

In this case, a conversation about your built-in risks of heart disease would be in order. Those might include:

• A family history of heart disease
• High blood pressure
• High cholesterol
• Diabetes
• Smoking or exposure to second-hand smoke
• Obesity
• A sedentary lifestyle

Your doctor should help you assess the risks and determine whether it’s right for you.

Of course, we all know the importance of vitamin D for bone health, so also get him to check your levels, but you could probably use a refresher on the forgotten anti-fracture vitamin…

Sources:

Study provides genetic evidence on new osteoporosis drug heart attack risk — Eureka Alert

Lowering of circulating sclerostin may increase risk of atherosclerosis and its risk factors: evidence from a genome-wide association meta-analysis followed by Mendelian randomization — Arthritis and Rheumatology

The post New osteoporosis drug: All hype and heart attack? appeared first on Easy Health Options®.

Health issues ranging from vision loss and depression to lifestyle factors like drinking too much (or too little alcohol and even your relationship status can impact your risks.

And there’s one more you can add to that list — weak bones.

That’s right…

If your doctor has warned you that you may be experiencing bone loss, osteoporosis and increased fracture risk may not be your only concerns…

The egg, not the chicken

Bone loss and dementia are both issues we’re all more likely to experience with age.

Yet, little has been known about whether there was a connection or not — and if there was, which came first?

So, researchers in the Netherlands set out to follow over 3,600 participants, with an average age of 72, for approximately 11 years — and find out.

While none of the people who volunteered for the study had dementia at the start, by the end of the period, 19 percent were affected.

And sure enough, those who had weaker bones to begin with were far more likely to end up in that unlucky 19.

After adjusting for all other factors like age, sex, medication use and family history, the results showed that people with the lowest total body bone density were a startling 42 percent more likely to develop dementia within 10 years than people with stronger bones.

And as for that question of which came first — the chicken or the egg…

Here’s what study author Mohammad Arfan Ikram, MD, Ph.D. had to say: “Low bone density and dementia are two conditions that commonly affect older people simultaneously, especially as bone loss often increases due to physical inactivity and poor nutrition during dementia. However, little is known about bone loss that occurs in the period leading up to dementia.”

“Our study found that bone loss indeed already occurs before dementia and thus is linked to a higher risk of dementia.”

So, it looks like bone loss is the egg, not the chicken.

To healthy bones

The good news is that much is already known about how to support healthy bones — and as it turns out, a couple of those same factors can pull double duty for your brain too…

Take regular exercise, for example, especially weight bearing. That doesn’t mean you have to hit the gym. Your body is a weight, and walking is one of the best exercises to kick bone loss to the curb. And several years ago, researchers proved that walking 4000 steps a day actually changed the size of the brains in study subjects aged 60 and over.

But probably best known is the dynamic duo calcium and vitamin D for bone health. Calcium is a building block for strong bones, but without adequate vitamin D, the body only absorbs about 10 to 15 percent of dietary calcium. Not getting enough vitamin D is a problem for your brain too…

One of the most dramatic findings came from a 2014 University of Exeter study that included 1,658 older adults. That study found that those with very low vitamin D levels (lower than 25 nmol/L) had a 122 percent higher risk of developing dementia than those with higher levels. They also found that vitamin D deficiency of any kind (severe or moderate) was tied to a 51 percent higher risk of developing dementia.

Although calcium is easy enough to come by in your diet, vitamin D is not so much. Sure, you can find it in fortified foods like cereal. But that form of vitamin D is not as easily absorbed and used by the body. Vitamin D3 is the most bioavailable form of vitamin D, known as cholecalciferol.

A therapeutic dose of 5000 IU helps me keep my levels where they can do me the most good (far from the 42 percent of Americans who are deficient), so I have fewer worries with every passing birthday and bone density test.

Sources:

Is bone health linked to brain health? – ScienceDaily

Calcium and Vitamin D: Important at Every Age  NIH

Vitamin D and dementia: A very close tie – Medscape

The post Bone loss: A significant risk factor for dementia appeared first on Easy Health Options®.

That’s because as estrogen levels go down, a woman’s chances of osteoporosis go up.

Is it any wonder then that one in two women over the age of 50 will suffer a fracture due to declining bone mineral density, or that 80 percent of the approximately 10 million Americans living with osteoporosis are women?

This means that as women, we have to be particularly aware of things that can make our bones more brittle — some of which can be surprising.

 And according to research from the Women’s Health Initiative Study, one of the most surprising and dangerous might just be air pollution…

Breathing in bone damage

The research followed over 9,000 post-menopausal women through almost 33,000 doctor’s visits. Each woman’s exposure to air pollutants was estimated based on where they lived and then compared to their bone mineral density over a period of six years.

Advanced models were used to investigate the impact of four common air pollutants from a family of gases that form when fuel is burned at high temperatures — exactly what you find emitting from automobiles, trucks and even construction equipment and boats.

And sure enough…

The results clearly showed that long-term exposure to air pollution could take a woman’s bones from strong and healthy to weak, brittle and osteoporotic.

Unfortunately, post-menopausal women living in areas with high levels of air pollutants suffered the highest levels of bone loss.

While the research didn’t reveal exactly how these pollutants eat away at healthy bones, the investigators believe it likely has to do with inflammation and oxidative stress. That’s not especially surprising given that exposure to air pollutants has been linked to these same destructive processes in other studies.

Preserving your bone health now and post-menopause

So how can you keep your bones strong when even the air around you could be turning them brittle with every breath?

Of course, I firmly believe vitamin D is essential to bone health (and so much more). And, as I’ve said before, most people’s blood levels show they are deficient in this valuable nutrient.

But air pollution is a different kind of ever-present threat. To reduce the silent damage it’s doing with every breath we take, we have to go after the two ways it appears to eat away at our bones…

That means combatting the inflammation and oxidative stress we just talked about.

For that, there are two options at the top of my list…

• Omega-3’s – The omega-3 fatty acids found in fish oil are powerful inflammation fighters. But one source of omega-3s, krill oil, also offers high levels of the powerful antioxidant, astaxanthin, which can also provide protection from oxidative stress. That makes krill oil a two-in-one for inflammation and oxidative stress.
• Exercise – Physical activity helps to render inflammatory molecules powerless to keep inflammation from destroying the tissues of your body. And we know exercise, especially weight-bearing, strengthens bones. A side benefit of taking omega-3s when exercising? Doubling your muscle strength which can help guard against a vicious cycle of bone loss, muscle loss and weight gain that happens often around menopause and post-menopause.

Sadly, every day we’re learning more about how air pollution can drag our health down. It’s easy to feel powerless against it. But the truth is, you can still fight back.

Sources:

Air pollution and decreased bone mineral density among Women’s Health Initiative participants – eClinicalMedicine

Vitamin D – Mayo Clinic

Omega-3 fatty acids supplementation and oxidative stress parameters: A systematic review and meta-analysis of clinical trials – NIH

The post Breaking the link between air pollution and osteoporosis appeared first on Easy Health Options®.

You see, unlike other vitamins, vitamin D is difficult to find in the food we eat. Your body produces it when we’re exposed to UV (ultraviolet) sunlight. And the further north you live, the less UV exposure you get during those long, cold winter months.

On top of that, there are lifestyle and hormonal factors that steal vitamin D.

If you’re a postmenopausal woman, you’re at particularly high risk of being vitamin D deficient, and of suffering from lower back pain, quite possibly because of damage to your spine.

Vitamin D keeps back pain away

The idea that a lack of vitamin D is related to back pain in women is not a new one.

A 2013 study evaluated over 9000 women between the ages of 60 and 85 years old and found a direct correlation between low vitamin D levels and back pain.

But that’s not all.

Women who were deficient in vitamin D reported more cases of severe back pain, more fractures, and greater limitation in performing activities of daily living, than women with adequate levels of vitamin D.

Estrogen, Vitamin D and disc degeneration: The perfect storm

After menopause, a woman’s estrogen levels drop. A study comparing 1566 premenopausal women with 1382 men in the same age group showed how this hormone change affects many women.

At the younger end of the scale, while the women were still in pre-menopause, their male counterparts were more vulnerable to disc degeneration.

But by the time women reached postmenopausal age, they had developed more severe disc degeneration than their age-matched male peers.

Researchers found the most drastic difference in disc degeneration between women and men in the first 15 years after the onset of menopause.

Other signs of D deficiency

A vitamin D deficiency isn’t always painful, and it’s easily mistaken as a symptom of other conditions.

Hair loss, fatigue, dizziness and sleep difficulties are all signs of deficient levels of vitamin D in the bloodstream.

If one or more of these symptoms troubles you, and if it is persistent, it’s a good idea to get your vitamin D levels checked.

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BPA exposure also robs you of vitamin D

Bisphenol A (BPA) is a well-known toxin that, unfortunately, is hard to avoid. It’s everywhere: in plastic water bottles and containers, in dental sealants, even in your cash register receipts, where it enters your body right through your skin.

What’s more, when you take into account BPA metabolites (the compounds that are created as BPA passes through our bodies), we’re even more contaminated with this poison than we knew.

A study published in the Journal of Clinical Endocrinology & Metabolism found that higher exposure to endocrine-disrupting chemicals like BPA reduces vitamin D levels in your bloodstream

How you can get more vitamin D

Spend more time in the sun. Sunlight is your best source of vitamin D. Even in cold weather when you’re exposed to sunlight, it makes vitamin D from the cholesterol in your skin. The sun’s ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur.

However, it is harder for mature skin to make ample vitamin D from sunlight exposure, so consider supplementing.

Add vitamin D-rich foods to your diet. Cereals and orange juice are often fortified with vitamin D.

• Salmon – a 5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D or 66% of the recommended daily value (DV)
• Herring and sardines – fresh Atlantic herring provides 27% of the daily value of D in each 3.5-ounce serving. If you prefer pickled herring, it will give you about 14% of your daily D requirement in the same serving.
• Canned tuna – about 34% of your DV
• Cod liver oil is an excellent source of vitamin D, especially if you don’t eat fish. It has about 448 IU per teaspoon (56% of the DV).
• Egg yolks – One typical egg yolk contains 37 IU of vitamin D or 5% of the DV. But you would need to consume at least 15 eggs every morning to hit the minimum vitamin D requirement.
• Mushrooms – the only good plant source of vitamin D. They synthesize it from sunlight, just as we do! (Only wild mushrooms, or those exposed to UV light, are rich in vitamin D, as many commercially grown mushrooms are grown in the dark). You can even make your own supply of dried mushrooms that are full of vitamin D, and keep them on hand for soups, stews and more!
• Supplements – consult your doctor about the best dosage for you. Most people are deficient in vitamin D, and levels of 5,000 IU can help get them up and maintain them safely. Look for the form known as D3. It is most like what the body produces when exposed to sunlight (a process that gets harder with age) so it’s easier for the body to absorb and use.

Sources:

1. Postmenopause vitamin D deficiency associated with disc degeneration and lower back pain — EurekAlert
2. Vitamin D (25OHD) Serum Seasonality in the United States — PLOS ONE
3. Association of back pain with hypovitaminosis D in postmenopausal women with low bone mass — BMC Musculoskeletal Disorders
4. Estrogen loss a risk factor for disc degeneration, back pain — UPI.com
5. Relationships Between Urinary Phthalate Metabolite and Bisphenol A Concentrations and Vitamin D Levels in U.S. Adults: National Health and Nutrition Examination Survey (NHANES), 2005–2010 — The Journal of Clinical Endocrinology & Metabolism

The post The vitamin your spine needs the most to battle disc degeneration appeared first on Easy Health Options®.

HDL works by transporting LDL to the liver, which then flushes them out of the body. It also inhibits both the oxidation of LDL and inflammation of the blood vessels.

In addition to its cardioprotective properties, HDL can also actually help reduce fatigue for people with autoimmune diseases and may help protect against Alzheimer’s disease.

With all those benefits, you may think it makes sense to keep your HDL levels as high as possible. However, research is finding that might cause a new set of problems.

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The downsides of “good” cholesterol

The recommended HDL levels are 40 to 60 milligrams per deciliter (mg/dL) for men and 50 to 60 mg/dL for women. These levels have been shown to protect against heart disease and stroke.

It’s when HDL levels exceed 60 mg/dL that HDL’s heart benefits appear to be reversed. For instance, one study showed people with HDL levels above 60 mg/dL were nearly 50 percent more likely to have a heart attack or die from heart disease than people with HDL levels between 41 and 60 mg/dL.

While it’s not clear why high HDL levels may be harmful to the heart, researchers believe they could slow the process of clearing LDL from the arteries. They are also reported to enhance inflammation, which could underlie a range of chronic diseases in older people since systemic inflammation tends to increase with aging.

Other conditions linked to high HDL include thyroid disorders and inflammatory diseases. Now, it looks like high HDL can weaken bones…

High HDL and fracture risk in seniors

Researchers in Australia conducted an analysis of data from the Aspirin in Reducing Events in the Elderly (ASPREE) clinical trial and the ASPREE-Fracture substudy, to determine whether higher HDL-C levels correlated with increased fracture risk in older adults.  

Study participants had a mean age of 75 and had no evidence of cardiovascular disease, dementia, physical disability or debilitating chronic illness.

Overall, 1,659 of the 16,262 participants with a plasma HDL-C measurement at baseline experienced at least one fracture over a 4-year period.

And there was a connection to HDL…

People with the highest HDL measurements (greater than 74 mg/dL) showed a 33 percent higher risk of fracture than those with the lowest measurements. And each incremental deviation of HDL was associated with a 14 percent higher risk of fracture.

Two previous animal studies may explain why…

In those studies, HDL reduced bone mineral density by lowering the number and function of the osteoblasts that form bone.

Corresponding author Dr. Sultana Monira Hussain of Monash University says the findings “highlight another potential concern with high HDL levels and another likely adverse effect of the drugs that substantially increases plasma HDL levels.”

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Maintaining optimal HDL levels

Given these findings, not to mention that some research has shown an inconsistent link between cholesterol, heart problems and statins, should you avoid using them? Well, it depends.

As always, if you’re currently on medication, don’t stop it without consulting with your doctor. But it might be helpful to get a second opinion.

Cardiologist Dr. Elizabeth Klodas shares here what she tells her patients about statins, starting with that she feels drugs are an incomplete solution and that diet should be the first step.

Dietary changes can be impactful. One study documented that the Mediterranean diet, which is high in nuts and seeds, fruits and vegetables, beans, unprocessed grains, olive oil, and fish, reduced cardiovascular events in patients with heart disease by a whopping 37 percent. This kind of diet also helps raise low HDL in a natural healthy way.

Sources:

Fracture risk up with higher levels of HDL-C in healthy seniors — Medical Xpress

High HDL-C Levels Linked to Increased Fracture Risk — Medscape

Association of Plasma High-Density Lipoprotein Cholesterol Level With Risk of Fractures in Healthy Older Adults — JAMA Cardiology

Can Good Cholesterol Be Too High? — WebMD

The post The strange side effect of too much ‘good’ cholesterol appeared first on Easy Health Options®.

There’s good reason for her to be cautious.

At least one study shows that broken bones among older people can increase their risk of death for up to 10 years after the break. And numerous studies have linked hip fracture with higher mortality risk in the elderly.

It’s got me thinking about my bone health as well, and asking questions about what I can do now to ensure stronger bones as I age — ones that hopefully won’t fracture as easily if I were to take an unexpected fall. Because let’s face it, there are only so many things we can control in this life.

Fortunately, one of those things is nutrition, including a crucial nutrient that could cut the risk of fracture drastically…

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The vitamin that can reduce fracture risk

When researchers at Edith Cowan University looked at the relationship between fracture-related hospitalizations and vitamin K1 intake in Australian women over a 14.5-year period, what they discovered was heartening.

Women who consumed more than 100 micrograms (mcg) of vitamin K1 daily were 31 percent less likely to have any fracture compared with participants who consumed less than 60 mcg per day — the current guideline for vitamin K intake in Australia. And those who ate the most vitamin K1 cut their risk of hospitalization due to hip fracture by 49 percent.

Study lead Dr. Marc Sim says the results are independent of many established factors for fracture rates, including body mass index, calcium intake, vitamin D status and existing bone-depleting disease.

“Basic studies of vitamin K1 have identified a critical role in the carboxylation of the vitamin K1-dependant bone proteins such as osteocalcin, which is believed to improve bone toughness,” he says. “Vitamin K1 may also promote bone health by inhibiting various bone resorbing agents.”

A previous ECU trial showed dietary intake of less than 100 mcg of vitamin K1 could be too low for this carboxylation to occur, Sim adds.

Getting enough vitamin K1

Given the results of this study, you’ll probably want to add plenty of vitamin K1 to your diet regardless of your age. The more vitamin K1 you consume now, the less your risk of life-altering fracture later in life.

To get 100 mcg of vitamin K1, you would need to eat about 125 grams of dark leafy greens per day. This is relatively easy, since it’s the equivalent of one to two servings.

“It’s another reason to follow public health guidelines, which advocate higher vegetable intake including one to two serves of green leafy vegetables — which is in line with our study’s recommendations,” Sim says.

Foods rich in vitamin K1 include vegetables like spinach, kale, Brussels sprouts, broccoli and green beans and fruits like prunes, kiwi and avocado.

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Rounding out vitamin K for strong bones

If you know anything about vitamin K, you know that there are two forms: K1 and K2. And you may be wondering where vitamin K2 fits into the mix.

Unlike vitamin K1, which is produced by plants, vitamin K2 comes mainly from animal products like egg yolks, cheeses, butter, pork and chicken. There are some subtypes of K2 found in fermented foods, especially natto, a Japanese dish made from fermented soybeans.

Like vitamin K1, vitamin K2 is great for protecting bone health. Specifically, vitamin K2 directs calcium to places it’s needed, like bones, and away from places it’s not, like your arteries. That’s why vitamin K2 is also excellent for keeping your heart and blood vessels healthy and flexible.

In summary, it’s a good idea to include foods sources that help round out your vitamin K intake, getting plenty of both K1 and K2. If you’re a woman, you’ll want to get at least 90 mcg of vitamin K2 every day. If you’re a man, 120 mcg of vitamin K2 is your daily target.

Sources:

Catch a break: higher vitamin K intake linked to lower bone fracture risk late in life — Edith Cowan University

Dietary Vitamin K1 intake is associated with lower long-term fracture-related hospitalization risk: the Perth longitudinal study of ageing women — Food & Function

Broken bones among older people increase risk of death for up to 10 years — Endocrine Society

The post The ‘K’ey nutrient for strong bones when you need them most appeared first on Easy Health Options®.

Breaking a hip, especially for people over 60, can be a death sentence. The long period of immobility that follows can bring on all sorts of other health complications.

So, what can you do to prevent a hip fracture?

An observational study of 26,000 women has found that if you’re a regular coffee or tea drinker — you’re a step ahead of the rest of us…

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Coffee or tea plus extra protein reduces hip fracture risk

Food scientists at the University of Leeds have found that women can reduce their risk of hip fracture by 14% if they add just 25g of protein to their daily diet.

But not only that, they can bring that risk down an additional 4 percent for every cup of tea or coffee they drink!

The data used in the study came from the UK Women’s Cohort Study, which recruited participants between 1995 and 1998. At the time they entered the study, the women were between 35 and 69 years old.

The protective benefits of protein were even greater for women who were underweight. For these women, an additional 25g of daily protein was linked to a 45% reduction in the risk of hip fracture.

Because women who are underweight tend to have reduced bone mineral density and muscle mass, the additional protein has an even more dramatic impact on their likelihood of fracturing a hip.

More good news? The protein can come from any source: meat, dairy, eggs, beans, nuts or legumes.

Hopefully, you’re already getting plenty of calcium in your diet, vitamin D and practicing some weight-bearing exercises to support your bone health. But it’s certainly nice knowing your coffee or tea habit has been helping all along as well.

How to get that extra 25 g

It’s not as hard as you might think to add that 25g of protein to your diet.

Here are a few ways to do it:

• Three to four eggs
• A piece of salmon or steak
• Pasta and tomato sauce (3/4 c. pasta, ¼ c. tomato sauce, topped with ¾ ricotta cheese
• ¾ c. tuna salad
• A snack plate with a hard-boiled egg, 1.5 oz. cheddar cheese and 5 multigrain crackers
• A cup of Greek yogurt topped with 2 tbsps. walnuts
• A cup of cottage cheese
• 4 oz. almonds or pistachios
• 3-4 tablespoons of peanut butter

Looks like I’ll be adding a peanut butter sandwich and some yogurt to my afternoon snack routine!

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Why hip fractures are so dangerous

The vast majority of people who suffer hip fractures are over 65. And many factors can increase our fall risk.

But bone density tends to decrease with age, and osteoporosis-related breaks are among the most common types of hip fractures. Just falling off a chair can be enough to break a brittle hip bone.

In our 60s and 70s, we start losing muscle mass — about three percent per year! This, too, makes falls more likely, and recovery from a broken hip more difficult.

It can take anywhere from a few months to a year before you can walk following a hip fracture — and that’s the real danger. The decreased mobility can lead to blood clots in the legs or lungs, pneumonia, or pulmonary embolism, all of which can be fatal to someone in a weakened, post-surgical state.

Of course, there are things that could help you get back up following hip surgery faster — but avoiding that danger altogether is preferable by far. And what’s easier than sipping a cup and enjoying a PB&J?

Sources:

How women can reduce the risk of hip fracture — Eureka Alert

Foods, nutrients and hip fracture risk: A prospective study of middle-aged women — Clinical Nutrition

Hip Fractures — Crystal Run Health Care

Hip fractures: Most elderly unlikely to fully recover — Science Daily

The post What’s in your mug could lower your risk for hip fracture appeared first on Easy Health Options®.

Men — especially men over 50 — need to protect their bone health, too.

Even though men in their 50s do not have the same rapid bone loss that women do, by the time men are between 65 and 70, they lose bone mass at the same rate as women. By those ages, both men’s and women’s calcium absorption decreases, bones become more brittle and the skeleton becomes weaker.

Osteoporosis is a silent disease that can progress without symptoms until you get a fracture. And perhaps surprisingly, the risk of an osteoporotic fracture in men is higher than the risk of prostate cancer.

Fractures occur most frequently in the spine, hip and wrist; and they can permanently disable you, accelerating your aging. In fact, men who fracture their hips are more likely to die from complications than women.

It is important to start taking measures to protect bone health early. Osteoporosis is treatable if detected before you lose significant bone loss. Focus on your lifestyle and vitamin D levels. Lifestyle factors that can improve your bone health include getting the right nutrition, doing weight-bearing exercise and being aware of medications you might take that cause bone loss. Managing your chronic diseases properly is essential to protecting your bone strength as well.

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Bone-Loss Risk Factors For Men Include:

• Taking glucocorticoids
• Low T
• Smoking
• Excessive Alcohol
• Lack of exercise
• Age (risk increases with age)
• Race (Caucasian men are at higher risk)
• Chronic diseases affecting kidneys, intestines, lungs and stomach

Nutrition For Bone Health

Focus on getting adequate vitamin D. Your body needs vitamin D in order to absorb calcium and to form the hormone calcitriol, which is known as the active vitamin D. When vitamin D is depleted, you cannot absorb enough calcium from diet and the body takes calcium from your skeleton. This weakens your bones and prevents you from forming strong, new bones.

Your body makes vitamin D from exposure to sunlight. But many men do not get adequate sunlight or adequate vitamin D production, especially as they age. Taking a vitamin D supplement is recommended. Changing hormones and a testosterone deficiency can cause bone loss, so protecting against that bone loss with both vitamin D supplementation and managing your hormone levels naturally is a helpful strategy.

You may be surprised to learn that you should only take a calcium supplement if a doctor advises. According to Erin Michos, MD, MHS, associate director of preventive cardiology for the Ciccarone Center for the Prevention of Heart Disease, “The body can’t process more than 500 milligrams of calcium at a time. If you take a supplement with more than that, your body has to do something with the excess. It’s possible that higher calcium levels in the blood could trigger blood clots or that calcium could be deposited along artery walls, which would contribute to the narrowing of blood vessels.” 

Food sources of calcium such as spinach, kale, broccoli, almonds, tofu, chia seeds, sesame seeds, figs and white beans supply the body with minerals and micronutrients help assist calcium metabolism and benefit your bone health.

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How Much Vitamin D Do You Need?

There is much confusion about how much vitamin D a man needs. But what is very clear is that vitamin D deficiency is related not just to poor bone health but also linked to many other diseases (like heart disease and diabetes) and cancers (such as prostate cancer and colon cancer), so making sure your vitamin D is adequate is an important part of your health. In addition, vitamin D can help with hair growth, brain function, weight and testosterone levels, which are all concerns of most aging men.

It is easy to remedy a vitamin D deficiency. Get 20 minutes of unprotected sunlight every day, and take a daily vitamin D supplement. Almost 45 percent of Americans are deficient. Have your doctor check your vitamin D levels regularly to make sure you are on the right track.

The International Osteoporosis Foundation recommends that adults over 65 should take 800 to 1,000 IU of vitamin D each day. They also recommend that men who are obese, have osteoporosis, do not absorb vitamin D well or have limited exposure to the sun should take 2,000 IU each day.

The bottom line is to start taking care of your bone health and keeping an eye on your vitamin D and other hormone levels. Whether you are a younger male or over 50, stay active, keep exercising and eat a diet rich in non-dairy, calcium-rich foods.

If you are in a high-risk group or over 70 years old, get a bone mineral density scan. Don’t smoke. And if you drink alcohol, drink no more than two drinks per day. It is important to manage any health conditions you have. Maintaining good, healthy bones is an important part of aging and will help keep you active and strong into your later years.

The post Osteoporosis: Not just a woman’s disease appeared first on Easy Health Options®.

So, what can you do to find relief?

The bad news is that modern medicine has no quick fix for osteoarthritis. It’s considered a relatively normal part of aging, and most people are told to pop some painkillers and deal with it. In severe cases, your doctor may recommend cortisone shots or surgery, but both of those come with big risks. Other than that, there’s not much your doctor can do for you.

That’s why it’s incredibly common for people with osteoarthritis to try natural treatments that not only relieve arthritis pain but stop arthritis from progressing. And one of the most promising natural arthritis treatments around is a superstar antioxidant you’ve probably already heard of — resveratrol.

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Resveratrol switches on a critical gene for osteoarthritis prevention

A 2019 research review from Central South University in China found that resveratrol can switch on a gene that may stop the progression of osteoarthritis.

The gene they studied is called sirtuin 1 (SIRT 1). It’s considered a longevity gene and it’s linked to a variety of age-related diseases, including osteoarthritis. SIRT 1 is present in cartilage cells. But factors that drive the development of osteoarthritis, like oxidative stress, nutritional stress and mechanical stress, inhibit SIRT 1’s expression.

In people with osteoarthritis, the level of SIRT 1 is directly connected to the severity of their disease. People with severely degenerated cartilage have less expression of this gene. And having less SIRT 1 leads to even more degeneration. It’s a vicious cycle. But resveratrol may be able to get that SIRT 1 flowing again…

Resveratrol is a proven SIRT 1 activator, which means it can increase the amount of SIRT 1 in cartilage cells. In fact, the more resveratrol you take (up to concentrations of 25 and/or 50 µM), the more SIRT 1 expresses in these cells.

Studies show that in mice with osteoarthritis, resveratrol is successfully able to slow the progression of the disease. And studies in people with osteoarthritis show resveratrol reduces pain, lowers inflammation biomarkers, improves function and decreases symptoms overall.

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How to supplement resveratrol

Now that you know resveratrol offers serious osteoarthritis support, you may be wondering how much you couldd take. In one of the studies included in the research review, people with mild-to-moderate knee arthritis took 500 mg of resveratrol per day, and it helped them quite a bit without triggering any side effects.

If you have more severe arthritis, you may need a higher dose. Research shows resveratrol is relatively safe and well-tolerated in doses up to 5 g per day. Although, if you have other health issues (particularly liver issues), you may better tolerate less. Your best bet is to partner with a trusted natural health practitioner who can help you figure out the right dosage for your specific health situation.

Sources:

1. The role of sirtuin 1 and its activator, resveratrol in osteoarthritis — Bioscience Reports.
2. Osteoarthritis — Mayo Clinic.
3. Sirt1 regulates apoptosis and extracellular matrix degradation in resveratrol‑treated osteoarthritis chondrocytes via the Wnt/β‑catenin signaling pathways — Experimental and Therapeutic Medicine.
4. Resveratrol: A Double-Edged Sword in Health Benefits — Biomedicines.

The post The superstar antioxidant that stops osteoarthritis in its tracks appeared first on Easy Health Options®.

And while you would think that would be bad enough, there are lesser-known dangers faced by everyone who has hypertension that can be just as worrisome.

That’s because if you’re living with high blood pressure, you’re also living with significantly increased risks for other conditions, like Alzheimer’s and kidney problems.

Now, according to a team of researchers at Vanderbilt University, there’s one more thing you need to watch out for if you’re a victim of high blood pressure — bone loss.

The relationship between hypertension and bone aging

High blood pressure and osteoporosis are not only prevalent diseases, but people often have both at the same time.

To learn more about the possible connection, researchers compared younger mice with hormone-induced hypertension to older mice without high blood pressure to determine any differences in bone strength and density.

So, what did they find?

“In these mice, being hypertensive at a younger age essentially aged bones as if they were 15-25 human years older,” said the study’s lead author, Elizabeth Maria Hennen.

After just six weeks of high blood pressure, the young mice experienced:

• A 24 percent reduction in bone volume fraction
• An 18 percent reduction in the thickness of the sponge-like trabecular bone located at the end of long bones, such as femurs and the spinal column
• A 34 percent reduction in estimated failure force, or the ability of bones to withstand different types of force, which can lead to vertebral fractures in later life

“It appeared that high blood pressure was adjusting the bone remodeling process toward bone loss, rather than bone gain or bone equilibrium, in the hypertensive young mice. As a result, bones will be weaker, leading to an increased risk for osteoporosis and fragility fracture. In humans, this might mean that we should screen for osteoporosis in people with high blood pressure,” she added.

Combatting high blood pressure and bone loss

Put simply, high blood pressure speeds up bone loss, making your bones older than your years.

This means that if you want to keep your bones strong, you have to take steps to keep your blood pressure in the green zone.

This includes eating a healthy diet, like the Mediterranean diet, that’s even been shown to keep a second heart attack away.

It also means maintaining a healthy weight, which can lower your risk of high blood pressure by a whopping 40 percent.

In the Rotterdam Study of almost 11,000 participants, researchers found that:

• Those with the highest vitamin K2 intake had low calcium amounts in their aortas — the biggest blood vessels in the body. That means less chance of a buildup to block arteries and increase blood pressure.
• Higher vitamin K2 intake led to a 57 percent lower risk of death from heart disease and a 52 percent lower risk of calcification of the arteries.

The fact that vitamin K2 helps flush calcium away from arteries is a big clue to how it promotes bone health: It helps shuttle excess calcium in the bloodstream to areas of the body where it’s needed — like our bones.

No wonder numerous studies have shown a link between dietary vitamin K2 intake and higher bone density mass and lower bone fracture rates.

This makes vitamin K2 a one-two punch for people with hypertension who want to support better blood pressure and better bone health.

Sources:

High blood pressure may accelerate bone aging — ScienceDaily

Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters — NIH

Vitamins K1 and K2: The Emerging Group of Vitamins Required for Human Health — NIH

Vitamins for Bone Health — American Bone Health

The post Why high blood pressure means low bone density appeared first on Easy Health Options®.

There’s a reason some people would ask.

For years, drug companies and even doctors have pushed the idea that taking vitamins and other supplements is a waste of time and money. Your own doctor may have scoffed at the idea that supplements can have an impact on your health.

One doctor memorably told me all supplements do is create expensive urine.

But I knew better…

Time and again research has proven supplement skeptics wrong. I’ve seen it, read it, dug through it — at first because of my family history of heart problems.  

But I kept at it because I saw proof that prevention is the best medicine — and that it is the expensive drugs and treatments forced on us after we’re sick that are a waste of money.

And now there’s vindication of all of that…

A report recently released by the Council for Responsible Nutrition (CRN) reveals that not only could many medical events related to chronic conditions be avoided in the first place — but billions of dollars in U.S. healthcare costs could be slashed… including what comes out of your wallet, thanks to supplements.

The role of supplements in preventive care: A “no-brainer”

The U.S. Centers for Disease Control and Prevention (CDC) notes that more than 75 percent of healthcare spending in the U.S. is for people with chronic conditions. These diseases also cost the country more than $260 billion a year in lost workforce productivity.

Meanwhile, the U.S. currently invests less than three percent of total healthcare expenditures on preventive care.

But according to Dr. Andrea Wong, senior VP of scientific and regulatory affairs at CRN, “A steadily growing body of clinical research shows investing in preventive care through supplementation helps Americans avoid chronic conditions.”

Wong adds, “This strategy is what we call a no-brainer.”

According to the Supplements to Savings report, supplement use is already capturing $59 billion in healthcare cost savings. But if specific dietary supplement ingredients were more widely used, it could potentially save hundreds of billions more.

“This report is a wake-up call to American healthcare policymakers,” says Michael Meirovitz, CRN’s director of government relations. “We must shift our public policy and healthcare spending priorities so American taxpayers can have better health — and pay less for it.”

Better health for less: Heres’ the proof

The report reviewed the evidence on a handful of dietary supplements among people at high risk for certain conditions — and concluded: Supplementing can reduce direct and indirect medical costs from several chronic conditions.

In other words, supplementing has enough of a health impact that it cuts down on visits to physician’s offices, hospitals, ERs and procedures, treatments and prescription medications, as well.

Here’s what they found, specifically…

Vitamin D and Calcium: A preventive regimen of calcium and vitamin D in populations at high risk of osteoporosis could prevent 361,507 avoidable medical events. This amounts to yearly net savings of $179.32 billion, with an additional $155.41 billion in savings estimated to be taking place among high-risk Americans already taking these supplements.

Probiotics: If the high-risk population for irritable bowel syndrome took preventive levels of probiotics, over 397 million hours of missed work would be prevented. That’s yearly savings of $110.22 billion on top of the $94.83 billion taking place among those already taking probiotics.

Vitamins B6, B9 and B12: If those at high risk of cognitive decline supplement these B vitamins at preventive levels, 270,642 avoidable medical events would be prevented. This would result in net savings of $109.93 billion annually. Those at high risk of cognitive decline already supplementing with vitamins B6, B9 and B12 are already generating estimated net savings of $97.64 billion per year.

Vitamin K2, omega-3s, magnesium and dietary fiber: If the high-risk population for coronary artery disease takes these four supplements at a preventive level, it could prevent between 81,236 and 301,539 avoidable medical events. This amounts to yearly net savings of between $13.3 billion and $85.3 billion. Savings of between $12.66 billion and $83.84 billion is estimated to be occurring in the target population already taking these supplements.

Choline: If the target population for childhood cognitive development disorders was to take a preventive dose of choline, it would prevent an estimated 57,128 avoidable medical events and result in $1.08 billion in net savings per year. The high-risk population already taking choline is projected to be generating annual savings of $1.07 billion.

Lutein and zeaxanthin: If populations at high risk for age-related macular degeneration were to take these two supplements at preventive intake levels, 21,718 avoidable medical events would be prevented, amounting to annual savings of $959.2 million. That’s in addition to the $942.7 million in savings already taking place among those taking lutein and zeaxanthin at recommended dosages.

Healthwise and pennywise: Supplements are effective

Just so you know, the creators of the report did their homework — and not just the math…

To determine the healthcare cost savings, they first had to determine the risk reduction metric for each of the supplements assessed. That meant collecting a comprehensive set of studies that represented the “totality of evidence of efficacy” for a given dietary supplement’s effects on the relative risk of specific disease events.

That included:

• A review of the scientific literature related to the given chronic disease and the dietary supplement of interest.
• Identification of a representative set of qualified studies that investigated a causal relationship between supplement intake and the incidence of specific health conditions of interest.
• Weighting and aggregation of the qualified study findings to determine an overall expected impact of dietary supplement intervention on disease event occurrence.

It wouldn’t be a reach to say that this may have been the most comprehensive study to date on the effectiveness of supplements — healthwise and pennywise.

Does this mean we’ll start hearing less from the supplement naysayers? I doubt it…

There’s too much money to be made in treating sick people than in keeping them well. And that’s exactly why they’ll keep warning you off of supplements.

Sources:

1. CRN Foundation’s New Economic Report Details Billions of Potential Savings in U.S. Health Care Costs — CRN

2. Health Care Cost Savings from the Targeted Use of Dietary Supplements 2022–2030 — CRN

The post Breaking: Supplements could save billions in health costs report shows appeared first on Easy Health Options®.

Out of the crowd shines the vibrant red, yellow and orange tones. And have you ever wondered how they manage to achieve these vibrant shades?

It’s all due to carotenoids…

Carotenoids are the pigments responsible for the bright colors of fruits and vegetables. But more than giving them their beautiful hues, carotenoids are powerful antioxidants with a serious capacity to scavenge free radicals and protect your body’s cells and tissues from oxidative damage.

There are six major carotenoids — beta-carotene, alpha-carotene, beta-cryptoxanthin, lutein, zeaxanthin and lycopene. And you’ll be amazed to discover that these carotenoids provide some seriously important health benefits…

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Protect your eyesight

Carotenoids can help protect your eyes against one of the leading causes of blindness, a condition called Age-Related Macular Degeneration (AMD).

In a large study following a collective of 102,046 participants for 24-26 years, higher consumption of two carotenoids (lutein and zeaxanthin) was shown to lower the risk of developing advanced AMD by 41 percent.

Lutein and zeaxanthin have the ability to stand guard and absorb a substantial amount of the blue light that causes macular damage. And the antioxidant properties of these carotenoids also shield the eyes from the oxidative effects after blue light exposure has already occurred.

Researchers suggest you need to consume at least 6 mg of carotenoids each day to gain these benefits. And you can easily do this by eating one sweet corn cob and one cup of summer or winter squash.

Prevent osteoporosis

Due to hormonal changes that occur during menopause, women over 50 are at greater risk of bone loss and osteoporosis. Thankfully, beta-cryptoxanthin is a carotenoid that can help prevent both these outcomes from occurring…

Beta-cryptoxanthin (found in peppers, pumpkin, spinach, papaya and tangerine) works to inhibit osteoclast cells from breaking down bone tissue in your body.

In fact, when researchers examined 457 postmenopausal women, those with the highest levels of the carotenoid beta-cryptoxanthin in their blood had a 93 percent lower risk of osteoporosis.

Another study found that out of 946 participants, those who consumed a higher amount of carotenoids (23.7 mg per day) had a 51 percent lower risk of hip fractures than those who consumed the lowest amount of carotenoids (7.3 mg or less per day).

To put these numbers into perspective, let’s note that consuming just one cup of spinach (13.8 mg) and drinking one cup of carrot juice (22 mg) would put you well over the 23.7 mg daily goal for carotenoids that you just saw above.

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Combat cardiovascular disease

Carotenoids have the unique ability to become soluble in both fat and water, which means they can circulate in lipids, cholesterol and fats in your body. This means carotenoids have the unique ability to directly influence arteries, decreasing thickness and stiffening that may lead to the development of atherosclerosis, one of the most common types of heart disease.

And according to researchers, the ability of carotenoids to reduce oxidative stress and inflammation has the potential to cut your risk of coronary heart disease by 12 percent, and your risk of stroke by 18 percent!

All you have to do to gain all the benefits that carotenoids have to offer is shop smart — head to the fresh produce section and fill your cart with brightly colored vegetables.

Top 10 carotenoid-rich foods

1. Carrots
2. Tomato
3. Pumpkin
4. Kale
5. Vegetable juice
6. Collards
7. Spinach
8. Sweet potato
9. Turnip greens
10. Apricots

The post Triple your disease protection with carotenoids appeared first on Easy Health Options®.

As my colleague, Joyce Hollman, points out, it’s a “machine” that keeps your body’s “home” running smoothly and in good health — not to mention the vital jobs that only it can do.

If your liver goes down, so do you.

It’s a fact that’s as true for your bones as it is for every other part of your body.

In fact, if you’re experiencing bone loss, problems with bone density or are worried about suffering from weak bones and fractures, your liver health, or lack of it, could be to blame.

Chronic liver injury leads to chronic bone problems

In fact, there’s even a term for bone problems caused by poor liver health.

Hepatic osteodystrophy disease (HOD) is a kind of metabolic bone disease that occurs in patients with chronic liver disorders. It involves issues like bone loss, bone density reduction and destruction of bone structure.

Yet, while doctors are aware of the problem, they weren’t exactly sure why it happens.

And that’s where a team of researchers from the Shenzhen Institute of Advanced Technology of the Chinese Academy of Sciences came in.

The researchers took a deep dive into the molecular mechanisms behind bone loss caused by chronic liver injury, discovering not only why your liver plays such an important role in your bone health, but also a possible therapeutic target to stop the loss.

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The liver-bone axis

The scientists specifically looked at what they call the “liver-bone axis”. It’s the mechanism by which external stimuli, such as viruses, alcohol and even prescription drugs cause chronic liver damage, which then affects bone metabolism.

When the axis tilts the wrong way, osteoporosis and fractures can be a short step behind.

And what the scientists found was an enzyme called PP2Acα.

PP2Acα is responsible for helping your body heal under normal circumstances by activating cells called macrophages to gobble up foreign invaders, damaged cells and other things your body is better rid of.

But in the case of chronic liver injury, PP2Acα in the body goes up and stays up, destroying good bone along with damaged cells.

You could consider it a case of a good process taken too far.

Luckily, by making this discovery, the scientists were also able to find a way to stop it – at least eventually.

You see, they were able to pinpoint a liver factor, known as LCAT, which can protect the bones in face of that PP2Acα, while also guarding the liver.

“LCAT mediates bone metabolism by maintaining appropriate intracellular cholesterol levels and improves liver function by reversing cholesterol transport from bone tissues to the liver,” said Dr. LU Ke, first author of the study.

They hope that this discovery will lead to new therapeutic drugs to stop bone loss.

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Avoiding liver disease

In the meantime, focus on keeping your liver healthy.

Since the bone loss starts due to chronic liver issues, such as fatty liver disease, caring for your liver could help protect your bones.

Look for signs that your liver may be in trouble and take steps to give it the support it needs like:

• Skipping foods that can harm the organ and eating a liver-healthy diet
• Boosting your liver health with supplements like Chaya and N-Acetyl Cysteine (NAC)
• Using antioxidants that promote gentle liver detox

Your liver health and your bone health go hand-in-hand. So why not do everything you can to keep them in tip-top shape?

If you currently have liver disease, consult with your doctor before taking any supplement.

Sources:

Scientists reveal how chronic liver injury causes bone loss – EurekAlert!

The post Poor liver health could be destroying your bones appeared first on Easy Health Options®.

That’s because some studies have shown that body fat had either a positive or neutral effect on bone health. For this reason, people who fit this bill were less likely to be screened for osteoporosis.

So, while carrying around extra weight doesn’t thrill anyone, at least we thought there may have been an upside for our bone density.

But what if it was all a mistake?

Well, that’s exactly what research published in the Journal of Clinical Endocrinology & Metabolism has revealed. Especially when it comes to men’s bone health…

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Extra risk, with no reward

Researchers from the University of Chicago Medicine delved into the connection between body weight and bone mineral density. Despite what the past research has shown, they theorized there was something more going on — and they were right…

That something was the difference between lean body weight and fat mass.

In other words, “Our research suggests that the effect of body weight depends on a person’s makeup of lean and fat mass, and that high body weight alone is not a guarantee against osteoporosis,” according to lead researcher Rajesh K. Jain, M.D.

To come to this conclusion, they analyzed the bone mineral density and body composition data of almost 11,000 men and women under the age of 60 who took part in a national health survey between 2011 and 2018.

They found a strong positive association between lean mass and bone mineral density in both men and women. Conversely, fat mass had a moderately negative association with bone mineral density — especially in men.

“Health care providers should consider osteoporosis screening for patients with high body weight, especially if they have other risk factors like older age, previous fracture, family history, or steroid use,” Jain said.

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Forewarned is forearmed

Traditionally, advice for improving bone density has been geared toward women. So it’s no wonder that men may feel left out in this area.

Hopefully, this research will remedy that situation and more doctors will pay closer attention to their male patient’s bone density and weight.

Also — traditionally — vitamin D is the most suggested vitamin to help improve bone health — regardless of sex. And a big plus, since this study ties together the bone density/body fat problem, vitamin D has also been shown to help in weight loss.

But based on this study, and others you may not be familiar with, vitamin D carries even more benefits that are very specific to male health.

According to Dr. Geo Espinoza, a naturopathic functional medicine doctor, recognized as an authority in men’s health, vitamin D is “the” vitamin every man needs. Here are just a few reasons why…

• Prostate health: Studies have found that vitamin D helps men lower their prostate-specific antigen (PSA) level. Another way vitamin D can help prostate health is by lowering the risk for enlarged prostate.
• Heart health: Vitamin D and cardiovascular health are closely related. Not only can vitamin D lower your risk for developing cardiovascular disease, according to one study it can lower your risk for a heart attack by 33 percent and heart failure by 20 percent.

And according to another male health expert, there’s a pretty strong connection between erectile dysfunction and low vitamin D levels.

So, if you’re a guy carrying a little extra body fat and now know that could cause harm to your bones, it’s time to get serious about vitamin D levels.

But pay attention to the kind of vitamin D you supplement. Very recent research has shown that vitamin D2 is practically a dud, and vitamin D3, which is the type produced by sunlight exposure — has the most impact on human health.

Sources:

Men with high levels of body fat may be at risk for osteoporosis — Endocrine Society

The post The scientific myth putting men’s bones in danger appeared first on Easy Health Options®.

However, while menopause isn’t always a walk in the park, everything post-menopause isn’t always bad news — a point made clear by research from the University of Eastern Finland.

In fact, according to those scientists, one of our biggest concerns when going through the change — loss of bone density — isn’t half as bad as previously thought…

25-year follow-up yields encouraging results

The researchers performed an impressive feat, following a total of 14,200 women between the ages of 47 to 56 for a whopping 25 years, who completed health surveys. An additional 3,000 women also went through bone density measurements at those five-year marks. All of this ensured that the research was hands-down the world’s longest follow-up of changes in bone mineral density in postmenopausal women.

And overall, they found that “The average decrease in bone mineral density was lower than has been assumed on the basis of earlier, shorter follow-ups where the bone loss rate at the femoral neck has been estimated to be even more than 20 percent.”

So what was the actual percentage by which bone mineral density goes down after menopause?

Well, the researchers say that their measurements show an average decrease of just 10 percent over a full 25 years — way different than that 20 percent plus we’ve all been told to expect.

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What to do with this information

It’s certainly a relief to know that if you’re already post-menopausal, you’ve hopefully lost less bone density than you may have thought.

But the loss of bone density is still a fact of life. Women have smaller, thinner and less dense bones than men. Women also live longer than men and our lifespan may get even longer with advances in medicine and nutrition.

And if you don’t want to spend those extra years sitting on the sidelines due to frailty, it just makes sense to continue to do the things that not only help your bones — but your overall health — including:

#1 – Strength training

Research has linked weightlifting and strength training to bone health due to the ability of this type of exercise to promote new bone growth and help support the existing bone structure.

#2 – Eating more veggies

One study in postmenopausal women found that those who ate more than nine servings of veggies such as broccoli and cabbage had less bone turnover and reduced calcium loss than women who consumed fewer vegetables.

#3 – Getting adequate calcium in your diet

It’s no secret that calcium is vital to bone health. You can find the calcium you need for strong bones in foods like sardines, yogurt, cheese and kale.

However, while calcium is well-known, most of us forget to also increase another mineral that works with calcium for bone support — phosphorus. You should plan on approximately 700 mg per day of this mineral from foods like salmon, almonds, eggs and peanuts.

In fact, the combination of these two bone health powerhouses is as effective as exercise in maintaining dense, healthy bones.

#4 – Don’t forget vitamin K2

Be sure to get more vitamin K2 in your diet since this nutrient is necessary for binding minerals like calcium to your bones and ensuring that they aren’t sent to your arteries where they can cause stiffness and high blood pressure.

#5 – Vitamin D still matters

Of course, vitamin D is important to help your body absorb calcium, but that’s far from its only benefit. Vitamin D has important roles in cancer, immunity, autoimmune diseases, cardiovascular and respiratory health, obesity, diabetes, muscle function and aging.

Sources:

11 ways to increase bone density naturally — MedicalNewsToday

Bone mineral density decreases less than expected after menopause — EurekAlert!

The post Good news for your bones if you’ve passed menopause appeared first on Easy Health Options®.

When it comes to bone health, it’s important to combine calcium with vitamin D, or else your body won’t properly absorb the mineral. And you need to be getting enough magnesium since it helps convert vitamin D into its active form for optimal calcium absorption.

The trace mineral zinc is also good for your bones. Zinc supports bone-building cells while inhibiting the formation of cells that encourage the body to break down bone.

But copper may be the forgotten trace mineral that’s instrumental for bone health. Copper plays a key part in cross-linking collagen, a major component of bone tissue’s extracellular matrix, with elastin to produce bone. The mineral also supports the growth and function of osteoblasts, the cells that synthesize and mineralize bone.

In fact, researchers are uncovering more evidence as to just how critical copper is for protecting against bone loss….

More copper improves bone density

A recent study has determined those who get more copper in their diet have better bone mineral density and are less likely to develop osteoporosis than those with low copper levels.

The study used data from the National Health and Nutritional Examination Surveys (NHANES) conducted by the U.S. Centers for Disease Control and Prevention. The subjects were divided into four quartiles ranging from lowest to highest dietary and total copper intake.

Results showed copper intake was independently associated with a lower risk of osteoporosis, and that there was a link between increased levels of copper and higher total spine/femur bone mineral density. When solely looking at the connection between increased total spine bone mineral density and higher copper levels, the researchers only found that connection in women participants, not in men.

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Of the 8,224 participants in the study, 4.3 percent met the diagnosis criteria for osteoporosis. The patients with osteoporosis tended to be older, more emaciated women with hypertension who were taking prednisone or cortisone. Patients who did not have osteoporosis were found to consume higher levels of dietary or total copper.

The researchers say this is one of the few studies to measure the relationship between copper status and bone mineral density in adults. There have been previous observational studies examining the link between serum copper and osteoporosis, and some animal studies have found copper consumption to be associated with bone strength.

Getting the right balance of copper

If you have a copper deficiency, it’s important to correct it to maintain good health. In addition to the role it plays in bone health, copper is essential for immune system support and the proper growth, development and maintenance of the brain, heart and other organs. It can even help with shedding excess fat and give you an energy boost.

The National Institutes of Health (NIH) recommend adults over 19 get 900 micrograms of copper daily. Pregnant and breastfeeding women need more and should be consuming 1,000 micrograms and 1,300 micrograms per day, respectively.

But with copper, you need to be careful not to overdo it. Having too much copper in the body can cause problems like abdominal pain, cramps, nausea, vomiting, diarrhea and even liver damage. The NIH cautions adults not to get more than 10,000 micrograms of copper per day.

To maintain this balance, it’s probably best to avoid taking copper in supplement form, since a supplement could tip the scale toward too much. Stick with eating these copper-rich foods:

• Shellfish (especially oysters)
• Leafy greens (especially kale)
• Nuts and seeds (especially pecans and hazelnuts)
• Seeds (especially sesame seeds, flaxseeds and pumpkin seeds)
• Mushrooms
• Beans
• Liver
• Dates and figs
• Avocados
• Goat cheese
• Dark chocolate

Sources:

Copper Intake Positively Associated With Bone Mineral Density and Negatively Associated With Osteoporosis Risk — Rheumatology Advisor

Associations of Copper Intake with Bone Mineral Density and Osteoporosis in Adults: Data from the National Health and Nutrition Examination Survey — Biological Trace Element Research

National Health and Nutrition Examination Survey — Centers for Disease Control and Prevention

Osteoblast — Britannica

The post Osteoporosis: The forgotten mineral that lowers the risk appeared first on Easy Health Options®.

But now, approaching 65, I am more concerned about falling and breaking a hip than I have ever been.

According to research, women between the ages of 65-69 who break a hip are five times more likely to die — within a year — than women of the same age who don’t break a hip.

Women are more prone to osteoporosis — the condition where the creation of new bone slows too much to keep up with the bone tissue you lose as you age.

But men, too, are at risk of softer, weaker bones as they age, which can cause a fractured hip, pelvis, or other bone, from even simple, everyday movements.

And other factors are closely associated with broken bones…

A recent study has identified 10 factors that, if they apply to you, add up to a 30 percent higher chance you’ll suffer a fracture in the next two decades.

Some of them are beyond your control. But others are things you can address now to prevent broken bones later on.

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10 things that make you a target for a bone fracture

1 and 2. Age and gender. According to American Bone Health (formerly the Foundation for Osteoporosis Research and Education), age and gender are the biggest risk factors for fractures.

Even at their strongest, women’s bones are smaller and less dense than men’s bones. Also, women lose more bone density as they age due to the loss of estrogen.

However, their research also says that 25 percent of men over age 50 will have a fracture sometime in their life.

3. Weight. While being slightly overweight may have some protective effect against hip fractures, significant overweight or obesity seem to have quite the opposite effect.

It’s thought that belly fat produces inflammatory compounds that are detrimental to bone. Also, being overweight is associated with diabetes, which increases fracture risk.

4. Leisure-time physical activity. By studying twins who differed in their habitual physical activity levels, researchers determined that regular leisure-time physical activity increases bone thickness and weight-bearing capabilities, thus preventing fractures.

5. Smoking. Smoking is one of the surest ways to weaken your bones. Smoking reduces blood supply to the bones. It decreases the absorption of calcium and breaks down estrogen more quickly. And, nicotine slows down the production of osteoblasts (bone-forming cells).

6. Alcohol. Heavy drinking also interferes with the absorption of calcium through its effect on the liver, which is important for activating Vitamin D, which in turn is necessary for calcium absorption.

7 and 8. Family history or previous fracture. If you have a history of a family member suffering a fracture after the age of 50, you’re at higher risk. And if you’ve previously suffered a fracture, your risk for that happening again increases as well.

9. Living alone. People who live alone have a higher risk of hip fractures. Factors that may contribute are poor diet and less physical activity. People living alone and may skip cooking nutritious meals and may feel uncomfortable about attending social activities alone. Reach out and join a senior center if this sounds like you.

10. Heavy work. Whether it’s a job or you like to do things around the house, heavy work is tied to bone fractures. Take extra caution and avoid doing heavy work at home alone. Invite a friend over to help.

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Nutritional help for avoiding fractures

As with so many things, your diet can play a huge part in preventing fractures.

Make sure to include the following nutrients in your diet daily.

Calcium. Calcium isn’t just found in dairy products. Dark, leafy greens like spinach and kale have lots of calcium. So do sardines, and many seeds (ex., sesame and poppy seeds). You might talk to your doctor about your calcium levels. It’s generally best to increase calcium through diet and to follow your doctor’s advice on supplementing it.

Vitamin D. A deficiency of vitamin D exacerbates osteoporosis, causes the painful bone disease osteomalacia and increases muscle weakness, which worsens the risk of falls and fractures. Your doctor can check your levels, but supplementing is safe.

Magnesium. Without adequate magnesium, your body cannot absorb and store calcium. Greens, beans, peas, nuts and whole grains are good sources of magnesium.

Vitamin K2. Low vitamin K intake is a strong risk factor for hip fracture and low bone mass. Vitamin K2 is essential for regulating where calcium ends up in the body — in the bone where it belongs, and not in other tissues.

Vitamin K2 is found in chicken, salmon and trout, beef liver and in dairy and fermented food.

One last note: Some medications can increase your fall risk. If you feel insecure on your feet, talk to your doctor about medications you may be taking.

Sources:

Certain factors are linked with an elevated risk of bone fractures — Eureka Alert

Danger After Hip Fractures — Web MD

Fracture Risk Factors — americanbonehealth.org

What your weight tells you about your bones — betterbones.com

Long‐Term Leisure Time Physical Activity and Properties of Bone: A Twin Study — Journal of Bone and Mineral Research

Smoking and Musculoskeletal Health — Ortho Info (American Academy of Orthopaedic Surgeons)

The role of vitamin D for bone health and fracture prevention — Current Osteoporosis Reports

The post 10 factors that increase bone fracture risk appeared first on Easy Health Options®.

And, if you end up in this group, one of the most vital things you can do is to regain your mobility. It’s a step that helps you remain independent and capable of living on your own. And it also significantly reduces your risk of death.

Now, a brand new study has found what could be the key to getting your mobility back after surgery. And it’s all wrapped up in your levels of one particular vitamin.

Improving your chances of walking post-surgery

The study, led by scientists at Rutgers University was published in The American Journal of Clinical Nutrition. And the results demonstrate that vitamin D deficiency can limit mobility in older adults.

Yup, if you don’t have enough of the sunshine vitamin floating around in your bloodstream, your chances of walking again following hip surgery plummet.

The study followed patients 65 or older in the United States and Canada to measure the effects of vitamin D levels in blood serum on mobility. Specifically, it keyed in on death rate or the inability to walk just 10 feet (or across a room) without someone’s help after surgery.

And it found that vitamin D levels above 12 nanograms per milliliter are associated with a higher rate of walking at both 30 and 60 days after hip fracture surgery.

“This matters because vitamin D deficiency and malnutrition are common disorders in elderly patients with hip fractures and often occur together since both are complications of poor nutrition,” said senior author Sue Shapses, a professor in the Department of Nutritional Sciences at the School of Environmental and Biological Sciences at Rutgers University-New Brunswick.

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The Goldilocks dilemma

Specifically, the scientists are recommending that seniors take 800 international units (IUs) of vitamin D daily (the RDA set by the Institutes of Health) because previous research has shown that amount can decrease falls and fractures.

Why is this important?

Because a Rutgers- led study published last year indicated that taking high levels of vitamin D (4,000 IU a day) compared to 600 IUs may reduce reaction time, potentially increasing the risk for fracture.

However, if you’re deficient, you could need more to correct the deficiency before tapering off to a low daily RDA dose — especially if you’re working against factors that rob you of vitamin D, like obesity, darker skin, age (older people are less efficient vitamin D producers than the young) and the health of your gut, liver and kidneys.

To know where to start, your doctor can perform a simple blood test to measure your blood levels of vitamin D. According to the Endocrine Society, the preferred test is the 25-hydroxyvitamin D, written as 25(OH)D. Then, your doctor may have supplementation recommendations that fall in line with what the Endocrine Society suggests as well.

And they suggest adults over the age of 18 who are found to be deficient be treated with 50,000 IU of vitamin D3 once a week for eight weeks or the equivalent of 6,000 IU of D3 daily to achieve a blood level of 25(OH)D above 30 ng/mL, followed by maintenance therapy of 1,500-2,000 IU/day.

If you could be at risk for a vitamin D deficiency, talk to your doctor to get tested and avoid this danger.

Sources:

Vitamin D boosts chances of walking after hip fracture – ScienceDaily

9 things that can undermine your vitamin D level — Harvard Health Publishing

Vitamin D Deficiency Symptoms and Treatment — Medicinenet.com

The post The vitamin that gets you on your feet following hip surgery appeared first on Easy Health Options®.

Breaking any bone is painful and frightening. However, more than 53 million Americans age 50 and older are at risk for osteoporosis due to low bone density. Women are especially vulnerable to hip fractures, especially after menopause, and men, too, in older age.

You see the commercials about bisphosphonates that are supposed to reduce the risk, but is the drug safe and effective?

The goal of oral bisphosphonate medications is to slow down the rate of bone thinning resulting in stronger bones that are less likely to break. But then again, it comes with an increased risk of causing atypical femur fractures. Talk about scary. Imagine getting a bone fracture with little force or trauma after taking the drug for an average of three years. 

That’s why researchers are trying to determine how helpful or effective they actually are, especially for women using them long-term.

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Bisphosphonate therapy: How effective for how long?

A recent Kaiser Permanente study concluded women taking oral bisphosphonates beyond seven years gained no additional benefit against hip fractures.

The research was conducted in a retrospective cohort study of nearly 30,000 women who completed five years of oral bisphosphonate treatment versus women who continued treatment for two additional years.

Here’s what they found. The 5-year cumulative hip fracture incidence was as follows:

• Discontinued use after initial 5 years: 23.0 hip fractures per 1,000 individuals
• Took a 6-month break from medication, plus 2 additional years back on: 20.8 per 1,000 individuals
• Continued for 5 additional years: 26.8 per 1,000 individuals

The group with the slightly lower ratio of hip fractures appeared to be the patients who took a break from the medication before starting it back up for an additional two years.

Additionally, after the initial five years of treatment, 37 percent of the women were diagnosed with osteoporosis. In following up with those women five years after treatment, 507 had experienced hip fractures.

A Task Force of the American Society for Bone and Mineral Research recommended in 2015 that low-risk patients should consider a bisphosphonate “drug holiday” after five continual years of treatment. But on the other hand, women at high risk for fractures should continue with ongoing treatment.

But the researchers involved in this Kaiser Permanente study pointed out that benefits beyond five years of continued treatment remain largely a mystery.

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Natural ways to boost bone health

If you currently take these medications talk to your doctor about concerns. It can certainly be confusing to decipher the data from these studies. But what’s obvious is that researchers aren’t sure if any benefits go away and possibly contribute to fracture, depending on length of treatment with these drugs.

Fortunately, there are several natural ways to boost bone health, so let’s start there…

Regular exercise is critical for flexibility and healthy bones and doesn’t require a fancy gym club membership.

That’s because walking, jogging, hiking, dancing and even climbing stairs are weight-bearing exercises — and this kind of exercise has been shown to slow bone loss. Some studies have shown this kind of exercise can also build bone by stimulating extra deposits of calcium and nudge bone-forming cells, according to Harvard Health.

The right nutrition can help you increase bone density, support structural health and maintain your bone health as you age.

Here are foods and natural supplements that help build healthy bones…

• Eat plenty of green and yellow vegetables, one of the best vitamin C sources, to stimulate bone-forming cell production.
• Consume calcium through food sources, unless directed by a physician to supplement it. Here’s why it matters.
• Add blueberries to your diet to support skeletal health. According to my colleague, Dr. Issac Eliaz, research has found phenolic acids derived from polyphenols in blueberries have bone-building effects.
• Drinking green tea has been shown to prevent age-related bone loss in older adults, decreasing their risk of osteoporotic fractures.
• Vitamin D and Vitamin K2 help your body absorb calcium and phosphorus, critical minerals for bone health. Vitamin K2 is especially helpful at helping channel calcium to places in the body where it’s needed, like the bones, so less calcium is in the bloodstream where it can contribute to calcium buildup in arteries. You can read more about K2 here.

Sources:

Long- Term Oral Bisphosphonates Get Little Love in Study — MedPagetoday

Hip Fractures Among Older Adults — CDC.gov

The post Bisphosphonates for bone health: Therapy or fracture risk? appeared first on Easy Health Options®.

This vibrating platform is producing whole-body vibration (WBV), a form of passive exercise for improving neuromuscular performance. But can whole-body vibration replace other types of exercise to optimize fitness?

A brief history of whole-body vibration

The idea of using vibration to improve health dates back to ancient Greece, where doctors of the time used WBV on wounded soldiers. They created vibrations over wounds by plucking the strings of a bow-like instrument and believed it caused quicker healing.

In the 1860s, a Swedish medical student Jonas Gustav Zander believed vibration therapy could be used to build muscle and increase weight loss for his patients at the Therapeutic Zander Institute in Stockholm.

In the 1960s, Russian scientists believed they discovered a way to support muscle building and stimulate bone regeneration for their cosmonauts. In 1995, cosmonaut Valery Polyakov lived in space for 438 days using WBV and lost a minimum amount of bone density, which is shocking, having been in zero gravity for nearly 15 months. The following year, WBV was used to speed up the recovery of Russian athletes after Olympic events.

And, today, NASA continues to use vibration therapy to help prevent bone loss in astronauts.

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How does WBV work

WBV allows you to stand, sit or lie on the vibrating platform as it forces your muscles to contract and relax dozens of times each second. This rapid vibration increases the circulation and helps oxygen and nutrients flow to your tissues easily.

Think of it as giving your muscles a workout while you sit or stand in place. I’ve used WBV at my local gym in conjunction with other exercises on the platform, turning it into active therapy.

According to a study published in the Journal of Sports and Medicine, the most effective frequency for most people is a constant frequency of 60 Hz and the 4mm amplitude.

Advocates say that as little as 15 minutes a day, with a constant vibration of 60 Hz, three times per week may provide the following benefits.

• Increased circulation and enhanced blood flow
• Improve flexibility
• Reduced muscle soreness post-exercise
• Decrease the stress hormone cortisol
• Improve bone density

• Improved strength 
• Boost weight loss while reducing abdominal Fat
• Reduce the negative impact of stress

Conditions affected by WBV

Several smaller studies show promising results for people with certain conditions…

1. Senior population — There has been a growing interest in using WBT to reverse the adverse effects of aging. Numerous small studies determining WBV training can reduce fall risk, balance, and postural control in seniors. The intervention was also effective in improving walking following stroke and in patients with knee osteoarthritis. However, further research is needed to expand a standardized protocol in other populations targeting gait ability.  

2. Multiple sclerosis — Five studies determined WBT significantly improved muscle strength and functional mobility of the timed get-up-and-go test.
3. Children and adolescents — A systematic review of the effects of WBV on bone density showed an improvement in lower limbs, lumbar spine and whole body. The study was more limited in postmenopausal women. 
4. Athletes – Several studies looked into vibration therapy for improving anaerobic performance for endurance athletes including cyclists and runners. 
5. Hormonal benefits for Males — One study showed a 7 percent increase in testosterone levels and a 27 percent decrease in cortisol (stress hormone), and a 460 percent increase in growth hormone. Another study concluded vibration exercise reduced circulating blood sugar levels. 
6. Metabolic benefits — Research at the Medical College of Georgia at Augusta University found that WBV reduces body fat and insulin resistance, while also improving muscle and bone strength in mice with a genetic tendency toward obesity and diabetes.

If you curious, check with your local gym and see if they offer WBV.

Sources:

Can whole body vibration training make you fit?  — Quickanddirtytips.com

9 Benefits of Whole body vibration you must know — Healthtide.com

Is whole-body vibration a good way to lose weight and improve fitness — Mayo Clinic

Whole body vibration for improving muscular strength in seniors — Researchgate

Is Vibration Training Good for your Bones? An overview of systematic reviews — Pubmed

The post 6+ benefits of whole-body vibration appeared first on Easy Health Options®.

One of the benefits of bariatric surgery is that it can help reduce severe obesity-related health conditions. Some of these potentially life-threatening weight-related health problems include:

• High blood pressure
• Type 2 diabetes
• Heart disease and stroke
• Sleep apnea
• Nonalcoholic fatty liver disease (NAFLD)

Sounds pretty good, doesn’t it? In addition to long-term weight loss, that’s an impressive list of health benefits. However, there is a downside to bariatric surgery: it can have a detrimental effect on your bone health.

Numerous studies have shown that a loss of bone mineral density (BMD) follows rapid weight loss — the kind most people experience following bariatric surgery.

Loss of bone mineral density sets you up for bones that fracture more easily. And that means a simple fall could be disastrous.

Unfortunately, research is consistent in showing that gastric bypass surgery leads to more fragile bones. But it’s also showing there is a simple way to avoid losing your bone density when you lose weight…

Exercise may protect bone health after weight loss surgery

It would be a shame to miss out on the major metabolic benefits of weight loss surgery, like reducing your blood pressure, heart disease, stroke and diabetes, risk because of one obstacle. And luckily, you may not have to, in case you’re considering bariatric surgery.

A recent study published in the Journal of Bone and Mineral Research assigned 84 patients undergoing weight loss surgery to an exercise or control group for 11 months.

The patients in the exercise group performed high impact, balance, and resistance exercises three times per week. When findings were revealed 12 months post-surgery, those in the exercise group had higher bone mineral density measurements at the lumbar spine and forearm compared to those in the control group.

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Another group of participants performed half the exercise sessions and had higher bone mineral density at the femoral neck than the control group. These findings conclude the benefits of participating in a structured exercise program to minimize bariatric surgery bone loss.

Exercise and physical activities are great ways to feel better and can be enjoyable for all ages. 

Patients who are considering weight loss surgery should increase their fitness levels before surgery. Other research has proven that the better the cardiovascular condition before surgery — the fewer complications experienced post-surgery.

But following surgery, stick to your postoperative guidelines that may look something like this:

• The first four weeks after surgery, take it easy, and focus on flexibility exercises and deep breathing.
• Once your surgeon approves activity, you can gradually incorporate low-intensity exercise (walking or swimming) into your daily routine
• No high-intensity exercises
• Avoid lifting more than 15 lbs.
• Avoid abdominal exercises
• Reduce caloric intake

Also, try to get some good old vitamin D following surgery. Not only is it good for our bones, but research published in the journal Obesity Science and Practice found that patients undergoing bariatric surgery in the United States during winter — January to March, the time of lowest vitamin D levels — had a harder recovery than patients who had procedures in the summer. Similarly, patients having surgery in the north seemed to have more complications than those in the south.

“Sun exposure is critical in the synthesis of vitamin D, so the notion that people living in less sunny northern states may suffer from vitamin D deficiency is not surprising,” says Leigh Peterson, Ph.D., M.H.S., a nutritionist and postdoctoral research fellow at the Johns Hopkins Center for Bariatric Surgery, who led the research. “What is remarkable is how closely sun exposure, vitamin D and surgical outcomes were linked.”

Then, when your doctor gives you the all-clear, consider slowing working up to a daily exercise routine.

Sources:

Exercise may protect bone health after weight loss surgery — EurekAlert!

Weight-loss Surgery and Fitness — Obesityaction.org

The post Why your bones need extra TLC after weight loss surgery appeared first on Easy Health Options®.

But little did I know my sister would also suffer a seemingly unrelated health condition years later, a result of the hidden side effects of using corticosteroid inhalers: a vulnerability for early osteoporosis.

Asthma can be deadly. The symptoms include coughing, tightness in the chest and wheezing. Because there currently is no cure for asthma, management of the condition is the best our health care providers can offer.

However, recent research is proving those treatments, including inhaled and oral corticosteroid medications, can come at a cost…

Clinical studies

Asthma is a chronic inflammatory disease that causes swelling of the airways in the lungs making it difficult to breathe including the production of thick mucus. It can be minor or interfere with daily activities.

According to the Centers for Disease Control and Prevention (CDC), 1 in 13 people has asthma resulting in nearly 1.6 million emergency room visits annually. Asthma is the leading chronic disease in children, like my now-grown sister.

Since the 1950s, the use of oral corticosteroids, widely prescribed for asthma and many other conditions, has been linked with a significant increase in the risk of osteoporosis. But newer evidence continues to pile up, linking the use of inhaled corticosteroid to bone loss as well.

These drugs have horrendous side effects which include accelerated bone loss by preventing calcium absorption in the gut and increasing the loss of calcium through urine. If that were not bad enough the drugs also damage the cells that help build bone.

In the UK, using health records entered into the nationally-representative Clinical Practice Research Datalink (CPRD) GOLD database, patients records of 3,700 older asthma patients were matched with at least 4 patients of the same gender and age who did not have osteoporosis or fragility fractures and other factors likely to affect bone density.

The results revealed a clear positive association between the number of inhaled or oral steroid tablets and the cumulated dose and the risk of osteoporosis…

• Those with four or more prescriptions of oral corticosteroids were roughly four times more likely to have osteoporosis.
• Patients given 11 or more prescriptions for inhaled steroids were 60 percent more likely to have osteoporosis and 31 percent more likely to have fragility fractures than those not prescribed the drugs.

The higher the cumulated dose, and the longer the period of treatment, the greater these risks seem to be indicated in the findings.

What did the researchers recommend? They suggest doctors step down treatment in patients where their asthma seems well-managed and consider additional treatment with bisphosphonates, a class of drugs that prevent the loss of bone density. However long-term use of the bisphosphonates has been found to lead to bone fractures as well.

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Lifestyle and home remedies

As you probably know, steroids are a quick way to bring inflammation down. In an emergency situation, an asthma inhaler is necessary to open up air passageways and reduce inflammation.

But it’s possible to work daily to reduce inflammation in general. An anti-inflammatory diet is one way.

Certain vitamins and supplements can lower the inflammatory response as well, including fish oil, vitamin C, vitamin D, and one you may not be as familiar with, Nigella sativa — also known as black seed oil or golden oil.

My colleague Virginia Tims-Lawson shared a study that indicated N. sativa was an effective anti-inflammatory that inhibited histamine release. The study authors felt it had potential for asthma therapy and prevention, especially where allergy is a trigger.

A trigger is different for everyone, but is something you are sensitive to that causes a reaction in your airways and, likely, inflammation. In addition to allergies, common asthma triggers include:

• Weather changes
• Upper respiratory infections
• Pollen and pets
• Mold and dust mites
• Stress/Exercise
• Chemicals, like those found in cleaning products
• Tobacco smoke
• Gastroesophageal reflux disease (GERD)

Lifestyle factors to cut down on asthma attacks:

• Prevention and long-term control are the keys to keeping asthma attacks at a minimum.
• Develop an action plan with your doctor to keep symptoms under control. Also, talk to him about protecting your bone health.
• If the asthma attacks are set off by outside triggers talk with your doctor on how to minimize your exposure to them. For example, your doctor may help identify allergic triggers with allergy testing.
• Always practice frequent hand washing to help reduce your risk of catching colds.
• If you live in a colder climate and enjoy exercising in the cold it may be helpful to cover your face with a mask or scarf if your asthma flares up.
• Explore local clinic studies testing new treatments and interventions with your doctor to help manage this disease

Sources:

Asthma Attack — Mayo Clinic

Asthma – Centers for Disease Control — (CDC)

Vital Signs: Asthma in Children – United States, 2001-2006 — CDC

The risk of osteoporosis in patients with asthma — European Clinical Respiratory Journal

Asthma drugs boost hip fracture risk   — WebMD

 Steroid inhalers/pills for asthma linked to heightened risk of brittle bones and fractures — ScienceDaily

Could Common Asthma Meds Weaken Bones? — US News

The post Why the connection between asthma and osteoporosis? appeared first on Easy Health Options®.

But if you’re concerned with preventing osteoporosis and bone loss as you age, you can stop laughing right now. Turns out that the lowly prune is one of the best things to add to your diet if you want to keep your bones strong so they can support you as you get older.

For a decade or more, there’s been consistent evidence that eating prunes can prevent osteoporosis, increase bone mineral density and even reverse bone loss, both in animals and in humans.

Let’s take a look at the most recent research and at why this little fruit may be just what our aging bones need.

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Prunes prevent bone loss from spinal cord injury

After someone sustains a spinal cord injury, it’s not unusual for them to develop osteoporosis and bone loss.

Bone loss usually occurs below the point of injury, largely because weight-bearing on those bones has suddenly stopped.

In two separate experiments this year, researchers determined that prunes not only can prevent this bone loss associated with spinal cord injury — but can even restore some of the bone that has been lost.

Dr. Bernard Halloran, Professor Emeritus at the University of California San Francisco, and Dr. Xuhui Liu of the San Francisco Veterans Affairs Medical Center conducted the experiments.

In the first experiment, mice that had spinal cord injuries were fed either a diet containing 25 percent dried plum or a control diet for up to four weeks.

The dried plum diet completely prevented bone loss, while the mice in the control group showed 71 percent bone loss volume at four weeks after the injury had taken place.

The second experiment was meant to see whether a dried plum diet would actually restore lost bone.

The mice were divided into two groups. One group was fed the control diet for a full four weeks. The other group received this diet for the first two weeks, to allow bone loss to occur, and then switched to the dried plum diet for the second two weeks.

Remarkably, in only two weeks, the dried plum diet partially restored bone that had been lost. Not only that, but the mice that ate the dried plum diet for those two weeks showed greater bone strength.

Dr. Halloran and Dr. Liu believe that the polyphenols in prunes, as well as Vitamin K and manganese, play a role in inhibiting osteoclasts, cells that are essentially “bone-eaters” (as opposed to osteoblasts, the cells involved in building new bone).

How to get more prunes in your life

You really can’t beat prunes as a quick, easy and sweet snack. One prune has about 20 calories, but no sodium, cholesterol or fat. Prunes are also a great source of fiber.

But if you’re not fond of whole prunes, try prune juice (my choice). It retains a high proportion of the nutrients found in the fruit, higher than most fruit juices. Just be sure to buy prune juice without any added sugar (it’s sweet enough on its own!)

Another good option is prune butter, also known as lekvar. It’s a thick paste made of pureed prunes. It’s used in baby foods and pastries and is a great spread atop a bagel or toast!

A few more ideas:

• Prunes poached in orange juice make a great topping for yogurt or frozen yogurt.
• Try adding diced prunes to your next batch of chili.
• Add diced prunes to carrots as they cook for a sweeter flavor.

And here’s a twist on your Thanksgiving stuffing that includes prunes, turkey sausage and chestnuts: Sausage, Chestnut and Plum Stuffing.

Strong bones never tasted so good!

Sources:

A diet high in prunes prevents bone loss associated with spinal cord injuries — Eureka Alert

Prunes for Stronger Bones — Berkeley Wellness

Dried Plums, Prunes and Bone Health: A Comprehensive Review Nutrients

Viewpoint: dried plum, an emerging functional food that may effectively improve bone health — Ageing Research Reviews

Dried Plums (Prunes): Sweet Fiber and Nutrition — Berkeley Wellness

The post The dried fruit that prevents and restores bone loss appeared first on Easy Health Options®.

Unfortunately, people who end up in the hospital with a broken hip are about 25 percent more likely to die within six months to a year, mainly due to complications related to surgery. So, there are some serious risks associated with this common condition.

But there’s a big difference between osteoporosis and things like heart disease, cancer and diabetes. These are some of the leading causes of death in the entire country. So, osteoporosis isn’t even on the same playing field.

Still, osteoporosis may be an important sign that you have one of these much more fatal, much more serious diseases… heart disease.

Brittle bones increase the risk of dying from heart disease

A recent study published in the Journal of Bone and Mineral Research found that people with lower bone density are more likely to have poor cardiovascular health.

In the study, researchers pulled health data from people participating in the UK Biobank, a large, long-term study in the UK that aims to investigate the roles genes and environmental factors play in disease. The data collected from the UK Biobank allowed researchers to look at a combination of medical imaging and blood test data from the largest sample of people used in a bone-heart health study to date.

Once they analyzed all this data, researchers determined that people with lower bone density are more likely to have arterial stiffness, which is a sign of bad cardiovascular health. They also found that people with poor bone health were more likely to die from ischemic heart disease.

But why do brittle bones put you at risk for a bad heart?

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Well, at first you may think it’s because osteoporosis and heart disease share several risk factors — like older age, smoking and a sedentary lifestyle, just to name a few. But researchers accounted for these risk factors in their calculations, so the connection between poor bone health and poor heart health is not due to them.

However, scientists do know that vascular calcification (the development of mineral deposits in your arteries, which can lead to arterial stiffness) and bone mineralization share many overlapping processes in the body. In the end, researchers believe the cause of this connection is due to multiple, complex factors and that these factors vary between men and women.

Habits that protect your bones… and your heart

I think the biggest takeaway here is that by taking steps to keep your bones healthy, you could be reducing your odds of heart disease too. So, don’t slouch when it comes to osteoporosis prevention. Start practicing the following habits:

1. Eat a balanced diet, like the Mediterranean diet. This way you’ll get plenty of bone-supporting nutrients, like calcium, magnesium and vitamin D.
2. Get plenty of vitamin K2. My colleague, health researcher Virginia Tims-Lawson has studied the relationship between vitamin K2, calcium and heart health rather extensively. She shared information indicating that vitamin K2 is associated with inhibiting arterial calcification and arterial stiffening because it activates a protein that inhibits the deposits of calcium on vessel walls. It also helps direct calcium to the bones where it is beneficial.
3. Take a probiotic supplement. Probiotics are notoriously good for gut health, but they’re also good for bone health. A double-blind, randomized study performed by researchers at Sahlgrenska University Hospital in Sweden found that probiotic supplements can help older women cut their bone loss in half. In the study, researchers gave women a probiotic strain called Lactobacillus reuteri 6475.
4. Move your bones. Exercise is one of the most reliable ways to fend off osteoporosis and stimulate new bone growth as you age… and there are plenty of research studies that prove it. One study from the University of Missouri-Columbia found that certain weightlifting exercises and jumping workouts improved bone density and increased bone mass in just six months.

Sources:

Osteoporosis — Mayo Clinic.

Increased Aortic Calcification Is Associated With Arterial Stiffness Progression in Multiethnic Middle-Aged Men — Vessels.

What Are Vascular Calcifications? — University of Pittsburgh Medical Center.

How a Mediterranean diet could reduce bone loss in osteoporosis — ScienceDaily.

Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial — Bone.

Correlation between osteoporosis and cardiovascular disease — Clinical Cases in Mineral and Bone Metabolism.

Poor bone quality is linked to poor heart health — MedicalXpress.

Poor Bone Quality is Associated With Greater Arterial Stiffness: Insights From the UK Biobank — Journal of Bone and Mineral Research.

The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders — Geriatric Orthopaedic Surgery and Rehabilitation.

Proper Calcium Use: Vitamin K₂as a Promoter of Bone and Cardiovascular Health — Integrative Medicine: A Clinician’s Journal

The post Why your bone health may be a sign of stiffening arteries appeared first on Easy Health Options®.

And if you are actively staying on top of your osteoporosis risk, way to go! Women have a far greater risk of developing this bone-stealing condition. And the older you get, the higher that risk gets. But the truth is, women over 40 aren’t the only ones who should work to prevent osteoporosis.

More than 3 million people in the U.S. have this condition… and plenty of them are men and people younger than 40 (there’s even something called juvenile osteoporosis that impacts children and teens). So, everyone needs to take better care of their bones. And there may be a simple, somewhat strange way to do just that…

Turn up the heat.

A new study from researchers at the University of Geneva found that a warm environment could keep bones stronger and denser.

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Hotter temps trigger microbiome changes that strengthen bones

A research team from the University of Geneva (UNIGE) in Switzerland has reason to believe that exposing yourself to warmer temperatures could improve for your bone health because of the impact it has on your microbiome.

These researchers performed several fascinating experiments on mice that confirmed that ambient temperature makes a difference in their bone health. In one experiment, they placed newborn mice in an environment with a temperature of roughly 93 degrees Fahrenheit, and they found that these mice had longer and stronger bones than mice placed in cooler temps.

They also tried placing adult mice in a warmer environment and found that their bone strength and density improved. They even repeated the experiment with mice engineered to have osteoporosis and got the same result. And they believe these bone benefits all come down to the changes a warm environment triggers in the microbiome.

In fact, they even tried transplanting the microbiota of mice living in the 93 degrees Fahrenheit environment to mice with osteoporosis. And guess what? Their bone quality rapidly improved.

But what about people? Does a warm environment deliver bone benefits to us too?

Well, these researchers decided to analyze global data related to the incidence of osteoporosis in an area and the average temperature. They found that people in areas with lower average temperatures had a greater risk for hip fractures. In case you don’t know, hip fractures are one of the most common consequences of osteoporosis.

Now, you may be thinking that people in colder climates get less vitamin D from the sun, which would certainly influence their risk for osteoporosis and fractures. But researchers made sure to adjust their results for that factor… and the connection between cooler climates and fractures held true without vitamin D interfering.

Should you head south for the sake of your bones?

So, is it finally time to make the move to a warmer climate for the sake of your bones? If you were already considering it anyway, this information certainly gives you more motivation. You could also try turning up the thermostat in your home and see if that has an impact on your bone health. That said, there are plenty of other, more well-researched ways to keep your bones strong and healthy.

The Mediterranean diet, for example, has been linked to a lower risk of osteoporosis and better bone health for people who already have the condition. In fact, a 2018 study found that a Mediterranean diet improved bone density in people with osteoporosis in just a year.

Probiotic supplements have also been proven to prevent bone loss. Another 2018 study found that women in their 70s who took probiotic powder had 50 percent less bone loss than women who took a placebo.

Regular exercise is another great way to kick bone loss to the curb… and it doesn’t have to be intense exercise. One 2019 study found that simply walking downhill after meals was enough to improve bone health biomarkers for postmenopausal women. So, give these natural approaches to osteoporosis prevention a try before you head to a hotter climate.

Sources:

Stronger bones thanks to heat and microbiota — MedicalXpress.

Warmth Prevents Bone Loss Through the Gut Microbiota — Cell Metabolism.

Osteoporosis — Mayo Clinic.

How a Mediterranean diet could reduce osteoporosis — MedicalXpress.

Probiotics can protect the skeletons of older women — MedicalXpress.

Walking downhill after meals boosts bone health in postmenopausal women with diabetes — EurekAlert!

The post Get toasty to tame your osteoporosis risk appeared first on Easy Health Options®.

In order to make sure I keep on living the healthy, vigorous life I’ve enjoyed up until now, I’m looking to make some improvements to my diet.

I want the foods I eat to be nutrient-dense. I want them to have plenty of the right vitamins and minerals, without having too many calories.

As we get older, some vitamins and minerals become especially important. Without them, our “golden years” won’t be so golden. These are nutrients that give us the edge against stroke, blindness, hearing loss and cancer, to name a few.

So, here’s a rundown of six of the vitamins and nutrients I’ll be looking at as I adjust my diet to support my health in my 60s and beyond, and why you should, too — because it’s never too early to take care of you.

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6 vitamins and minerals you don’t want to be short on

Vitamin D and calcium. These two work hand in hand. Without vitamin D, your body won’t absorb and process calcium in the best ways your body needs it. And, as we age, the chance of developing osteoporosis is greater, and calcium is more important than ever.

But calcium can be a double-edged sword. Unless your doctor recommends supplementing calcium, it’s better to get it from food sources. Rogue calcium is a contributor to arterial plaque… and that’s one reason why vitamin D is important to help your body properly utilize it.

Vitamin D also keeps your muscles, nerves and immune system working. But don’t think you’re getting all the vitamin D you need just from being out in the sun.

The older you get, the less of this “sunshine vitamin” you absorb in this way. You’ll need to include foods like salmon, fortified milk (or soy milk if you don’t do dairy) and fortified cereals in your diet, and even a good D3 supplement.

Vitamin B12. This B vitamin helps make blood and nerve cells. It is also essential for healthy brain function. Since the body cannot make its own, we need to get it from animal foods like meat, fish, eggs and dairy, as well as from “B12 fortified” foods like breakfast cereal.

More than 30 percent of people over the age of 50 have a condition known as atrophic gastritis, which makes it harder for the body to absorb B12 from food. Long-term use of antacids, as well as many antibiotics, can also cause malabsorption of B12.

Vitamin B6. Vitamin B6 regulates brain function and may also contribute to the reduction of anxiety and depression, as well as helps boost energy levels. Chickpeas, liver, fatty fish and fortified breakfast cereal are good sources.

Magnesium. It could be argued that this little-discussed nutrient keeps your body running. It is part of more than 600 metabolic reactions.

These include converting food to energy, contraction and relaxation of muscles, and sending messages through your nervous system and to your brain.

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Muscle twitches or cramps, frequent fatigue and an irregular heartbeat (arrhythmia) could all be signs of insufficient magnesium.

Nuts, seeds and leafy greens are great sources of magnesium. So are dark chocolate, avocados and pumpkin seeds.

Potassium. Like magnesium, potassium is vital to so many bodily functions. It helps regulate blood pressure, and without enough potassium, the nerves that keep your heart beating can’t do their job.

Getting enough potassium is more important than ever right now. Science has discovered that the coronavirus robs the body of potassium in several different ways, leaving a person vulnerable to COVID 19-related heart dysfunction.

There are many good food sources of potassium, including bananas, broccoli, dark leafy greens and avocados.

2 more nutrients that make a difference

Here’s a shortlist of other nutrients you don’t want to be short on.

Zinc — Getting enough zinc can help boost your immune system to help keep colds, flu and pneumonia at bay. With the addition of COVID-19 into the mix, this coming cold and flu season will be especially challenging.

Selenium — Just two Brazil nuts a day will give you all you need. Selenium is a trace mineral that plays a role in thyroid health, and may also help to protect against cognitive decline.

A well-balanced diet of fresh foods and no processed foods will give you control over how you look and feel as you get older, and will help you continue to do the things that make life meaningful.

Sources:

Vitamins You Need as You Age — WebMD

What are the symptoms of atrophic gastritis? — Healthline

Vitamin B12 Dosage: How Much Should You Take per Day? — Healthline

The post 6 vitamins and minerals for healthier aging appeared first on Easy Health Options®.

Without a functioning, pain-free hip joint, we can’t walk, run, dance or even stand. Living with constant hip pain can change your life, making you dependent and immobile.

What’s challenging is that there are so many different ways in which the hip can be harmed and so many different conditions that can cause pain.

If you’re living with hip pain, it’s important to know the possible causes and to have some safe ways to ease the pain. It’s also important that you talk with your doctor about what’s causing your pain and what can be done to help.

Why is the hip so vulnerable?

You have two hip bones, left and right. Together, they form part of the pelvic girdle, the structure that attaches your trunk to your legs.

Your hip bones have three joints, so there are three places where things can go wrong.

The sacroiliac joint attaches the hips to the bone at the base of your spine. The pubic symphysis is the joint between your left and right hip bones.

The joint we commonly think of as our “hip joint” is where the hip bone connects with the femur (thigh bone) on each side of the body.

4 common causes of hip pain

Depending on what’s making your hip hurt, you might feel discomfort in other places, including the thigh, groin or buttocks.

Here are four common causes of hip pain:

Osteoarthritis. The cartilage that cushions your hip joints breaks down, leaving bones rubbing on bones whenever you move. This causes pain, stiffness and ultimately can cause loss of movement in the joint. When someone has a hip replacement, it’s often due to osteoarthritis.

Trochanteric bursitis. The bursa, or fluid-filled sac, at the outside point of the hip becomes inflamed. Injury, disease, even posture can be the cause. If you have pain when lying on one side of your body, this could be the cause.

Tendonitis. The tendons that surround the hip become inflamed, irritated or swollen due to injury, overuse or age, as they lose their elasticity. Tendonitis can lead to immobility because the pain involved in moving the joint can be so intense.

Osteonecrosis. Literally meaning “bone death,” osteonecrosis is a condition that occurs when blood flow to the bone is insufficient. Bone cells die, and the bone itself may collapse. The hip joint is one of the most common sites for osteonecrosis to occur.

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Does your hip pain warrant a doctor visit?

Hip pain may also be a result of a strained muscle, a dislocated joint or a fractured hip.

While it’s always a good idea to consult your doctor about how to treat hip pain, there are certain times when it’s an absolute must:

• the hip pain came on suddenly.
• a fall or other injury triggered the hip pain.
• your joint looks deformed or there is bleeding.
• you heard a popping noise in the joint when you injured it.
• if you have hip pain at night or when you are resting.
• the pain is intense.
• you notice swelling, redness or warmth around the joint.
• you can’t put any weight on your hip.
• you can’t move your leg or hip.

The bottom line: Take care of your bones and joints

Your hip joints bear your body weight whether you’re sitting, standing, walking or running. In order to preserve your mobility and independence as you age, you’ll need to take care of your hips. And there are many ways to do that.

Nutrition and supplements. Make sure you’re eating foods that protect your joints from inflammation and help relieve joint pain.

Research shows that omega 3’s found in fish and fish oil supplements can make arthritic joints both healthier and less painful.

Three other nutritional supplements work wonders for keeping your hip joints healthy and pain-free:

Resveratrol. Found in red wine and dark chocolate, as well as in supplement form, this antioxidant supports heart, eye and brain health.

Recently, it’s also been shown to slow the progression of osteoarthritis by activating a gene known as the “longevity gene” and allowing it to protect your body.

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Vitamin D. Vitamin D helps maintain adequate levels of calcium and phosphate to keep bones strong.

If you have osteoarthritis and are carrying some extra weight, research shows that maintaining adequate levels of Vitamin D will help you control joint pain and allow you to be more active, which in turn helps control both your weight and your pain.

But few people know that vitamin D affects the body’s inflammation response in a way that lowers the sensation of pain. That makes sense since vitamin D deficiency is tied to an increased risk for pain-related conditions like fibromyalgia and rheumatic diseases.

Vitamin K. Be sure to include plenty of Vitamin K-rich vegetables in your diet, like kale, broccoli, Brussels sprouts and asparagus. Kiwi fruit is also rich in Vitamin K.

Vitamin K is needed for Vitamin K-dependent (VKD) proteins, which are found in your bones and cartilage. Without enough Vitamin K, this protein can’t help your bones and cartilage grow and repair themselves.

Calcium. Your doctor will advise you, based on a bone density scan, if supplementing with calcium is needed.

Keep moving. Weight-bearing exercise is important for keeping your hips strong. Walking, jogging, dancing and most aerobic exercises fit the bill.

Sources:

Ways to Ease Hip Pain — Web MD

The Hip Bone — teachmeanatomy.info

10 Common Causes of Hip Pain and When to Seek Treatment — Illinois Bone & Joint Institute

Trochanteric bursitis — Cleveland Clinic

The hip joint: big, powerful and important  — susaningraham.net

The post Why your hips hurt and the supplements that help appeared first on Easy Health Options®.

According to the National Institutes of Health, obesity-related conditions are responsible for about 300,00 deaths per year in the United States.

Diet and exercise can reverse obesity for many people. But thousands of people each year turn to gastric bypass surgery as a more drastic method for losing weight quickly.

Unfortunately, the sudden weight loss that comes after such surgery (as much as 60 pounds in the first month) comes with risks of its own…

Numerous studies have shown that a loss of bone mineral density (BMD) follows this rapid weight loss. This is especially true if you’re not exercising.

Loss of bone mineral density spells bones that fracture more easily. And that means a simple fall could be disastrous.

Unfortunately, research is consistent in showing that gastric bypass surgery leads to more fragile bones.

If you’re worried about your weight and considering gastric bypass, the last thing you want is the added burden of a broken hip, knee or shoulder. So it’s important to make an informed decision…

What is a gastric bypass?

There are four types of gastric bypass surgery available:

1. Roux-en-Y gastric bypass
2. Laparoscopic adjustable gastric banding (Lap-band)
3. Sleeve gastrectomy
4. Duodenal switch with biliopancreatic diversion

They all accomplish one of two things or both: They reduce stomach size, and they change the way food gets digested. In other words, they restrict the amount of calories you can physically take into your stomach — and/or cause malabsorption by reducing not just the amount of calories your body can absorb, but also the nutrients.

The Lap-band and Sleeve gastrectomy only reduce calorie intake, and not calorie or nutrient absorption since these procedures don’t include altering the way food travels to the intestines.

The procedures can cost anywhere from $15,000 to $35,000, depending on the one you opt for. And the question of whether insurance covers them or not is something you’d need to explore with your individual health insurance company.

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Weight loss surgery leads to fracture risk

Research has been consistent in showing that gastric bypass steals your bone minerals and causes fragile bones and joints.

A 2014 retrospective cohort study (review of previous data) looked at the incidence of fracture following bariatric surgery among 258 residents of a county in Minnesota. The researchers reached the conclusion that “bariatric surgery, which is accompanied by substantial biochemical, hormonal, and mechanical changes, is associated with an increased risk of fracture.”

A year later, in 2015, Chinese researchers found a similar association among bariatric surgery, lowered bone mass density and fractures.

They speculated that, since estrogen is important in preventing bone resorption (the gradual transfer of calcium out of the bones), and since fatty tissue is a main site for estrogen production, the sudden loss of fat following bariatric surgery could reduce estrogen enough to weaken bones and increase risk of fracture.

And, very recently, Swedish researchers also found that the long-term risk of fracture was 2.58 times greater among patients who underwent weight-loss surgery than among those who didn’t.

Fracture risk was also twice as high among people who opted for gastric bypass, as opposed to gastric banding.

There is no magic bullet

As you can see the research goes back quite a few years, so that means this problem is not new to the scientific community or health professionals.

It also means surgery isn’t an easy fix option. It demands proper followup care and nutritional guidance to help defeat the problems surrounding bone loss.

In fact, the American Association of Clinical Endocrinologists (AACE), The Obesity Society, and American Society for Metabolic and Bariatric Surgery (ASMBS) state that DXA bone density scans are indicated both preoperatively and 2 years after bariatric surgery.

In addition to screening bariatric surgery patients for bone changes, clinicians must also closely monitor calcium and vitamin D levels before and after surgery. And lifelong supplementation of these nutrients (calcium citrate is preferred over calcium carbonate) is recommended.

So, if you’re considering surgery for weight loss be sure to discuss this with your doctor so you can be sure he understands this risk and has a plan to counter it.

But if this information causes you concern, remember there are other ways to lose weight. Though surgery may seem like a magic bullet at first, it obviously has its drawbacks.

In the last of a series of articles on weight loss, Dr. Michael Cutler offers 22 sensible, healthy weight loss tips that take into account not only diet and exercise but mindset and motivation.

If you’re ready to start your weight loss journey, his series is a good read.

Sources:

1. Fracture risk after three bariatric surgery procedures in Swedish obese subjects: up to 26 years follow‐up of a controlled intervention study — Journal of Internal Medicine
2. Fracture risk following bariatric surgery: a population-based study — Osteoporosis International
3. Fracture Risk After Bariatric Surgery: A 12-Year Nationwide Cohort Study — Medicine
4. Fracture Risk After Gastric Bypass Surgery: A Retrospective Cohort Study — Journal of Bone and Mineral Research
5. Fracture Risk After Roux-en-Y Gastric Bypass vs Adjustable Gastric Banding Among Medicare Beneficiaries — JAMA Surgery
6. Clinical Challenges: Osteoporosis Risk After Bariatric Surgery — Medpage Today

The post When weight loss surgery steals your bone density appeared first on Easy Health Options®.

The thing is, ever since then, my low back goes out every now and again. I’ll feel a sudden ache when I bend over to pick something up or when I’m in the middle of a yoga posture or when I’m sitting at my computer. Sometimes, I wonder whether that fall (followed by my serious dance moves) caused some damage. But then I remember this…

About 80 percent of people deal with low back pain in their lives, and most of the time, it’s not caused by a strain or injury. If I look around me, I can vouch for this stat — I’ve seen countless family members and friends throw their back out… and the majority of them don’t have a clear reason for it.

It’s kind of frustrating that we’re all at the mercy of our finicky backs. Who knows when the next back attack will strike? Or how bad it will be.

But luckily, researchers may be one step closer to figuring out why low back pain strikes so many of us…

Why hole-y bones cause back pain

A new study from researchers at John Hopkins Medicine may have finally figured out what’s behind many people’s low back pain — swiss cheese bones.

I know “swiss cheese bones” sounds strange, so let me explain…

Researchers analyzed the bones of old mice. These mice were over 20 months old, which is like 70 to 80 years old in human years.

They found that the soft cartilage around the mice’s spines had spread out and become hard. It was also full of holes, like swiss cheese.

Now, in previous studies, these researchers discovered that aging or spine instability caused by degeneration can cause the cartilage to turn into porous bony structures.

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Since these bony structures are porous, nerves are able to penetrate them. These nerves merging with bones could be what’s causing a lot of people’s back pain.

“Cartilage does not typically have nerve and blood vessels. However, when cartilage becomes a porous bony structure with the growth of nerve fibers, it could be the source of back pain,” says study author Xu Cao, Ph.D.

3 ways to relieve low back pain right away

It’s hard to say whether “swiss cheese bones” are behind your low back pain for sure or not. But it’s an interesting theory. We’ll have to wait and see whether researchers come to the same conclusions in humans as they did in mice. Then maybe years from now, you’ll come home with a diagnosis of “swiss cheese bones” from your doctor.

But honestly, who wants to suffer in low back pain agony while researchers and doctors figure this out?

If you’re ready for low back pain relief right now, here are a few things you can do:

• Try acupuncture or acupressure. Several comprehensive research reviews of randomized clinical trials show acupuncture can improve low back pain and increase mobility. But acupuncture is expensive. If you’re looking for an affordable alternative, you (or someone you love) can do acupressure on your lower back in the comfort of your own home.
• Practice yoga. Research shows yoga can alleviate chronic low back pain, improve mobility and reduce the need for pain medication. But be warned, I’ve thrown my back out a couple of times doing yoga. So, if you’re dealing with back problems, it’s best to find a small yoga class where a teacher can guide you and make sure you don’t hurt yourself.
• Pay attention to body position and posture. Do you lift a lot at work? As you know, poor lifting habits can contribute to back pain. Do you sit at a desk all day? Sitting at a desk with poor posture can harm your back too. Pay close attention to your body position and posture habits throughout the day. Many of these could be at the root of your low back pain. If you do lift a lot, make sure to crouch by bending your knees and keep your low back erect. When you sit at a desk, keep your body weight aligned directly above your low back — not in front of it or behind it. Your spinal column should form a straight line from head to tailbone.

Sources:

1. ‘Swiss cheese’ bones could be cause of unexplained low back pain — MedicalXpress
2. Sensory innervation in porous endplates by Netrin-1 from osteoclasts mediates PGE2-induced spinal hypersensitivity in mice — Nature Communications
3. Put your back pain behind you — Easy Health Options

The post Are ‘swiss cheese bones’ behind your low back pain? appeared first on Easy Health Options®.

Seven to eight hours is the number you should be shooting for.

In fact, numerous studies have enlightened us on the dangers of too little (and too much) sleep:

• An analysis of 16 studies over 25 years and involving 1.3 million people revealed that people who slept less than five to seven hours a night were 12 percent more likely to die prematurely. (Too much sleep isn’t good either. Those who slept more than eight or nine hours a night had a thirty percent higher risk of premature death. Seven to eight hours seems to be the “sweet spot.”)
• A 2013 study found that being sleep deprived, even for a few days, increased the amount of inflammation in a person’s body.
• Lack of sleep has also been linked to type 2 diabetes since it affects glucose metabolism, and heart disease since it affects blood pressure.

Now, you can add osteoporosis to this list, particularly if you’re a woman.

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Lack of sleep and increased fracture risk

The Women’s Health Initiative is a long-term national health study looking for strategies to prevent heart disease, breast cancer and osteoporosis-related fractures in post-menopausal women.

Now, a study using over 5000 women from the WHI has shown that women who sleep less than five hours a night have lower bone density and higher odds of osteoporosis at three vulnerable sites for fractures: the neck, hip and spine.

They are also at higher risk of osteoporosis and fracture in the rest of the body.

Lead author, Heather M. Ochs-Balcom, says that the difference observed between women who slept under five hours and those who slept seven hours was equal to about one year of bone aging.

Related: High doses of certain vitamins may put you at risk for hip fractures

In other words, the bones of women short on sleep were equivalent to being a year older than those who got enough sleep.

This may not seem like a lot, but when you realize that lower bone density puts you at greater risk for a potentially life-changing fracture, the difference suddenly is huge.

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Too much napping can kill bone density

Of course, if you’re sleep-deprived, you’ll probably end up taking a nap or two during the day.

Nothing wrong with a good nap. Except that two studies have revealed a relationship between frequency and length of daytime napping, and a woman’s risk of low bone mineral density and hip fracture.

The causes are not clear. Possibly, napping is related to falls when women don’t wake up completely. But regardless, the data points to more fractures for women who nap every single day.

The answer: Get enough restful sleep and napping becomes a luxury, not something you need just to get through the day.

Tips on getting enough sleep

Fortunately, getting those seven hours of sleep is largely something we can control.

To get a full seven to eight hours of sleep each night, you need to regulate your sleep-wake cycle.

Dr. Mark Wiley has a few more tips for getting a restful night’s sleep.

And here are a few more tips from Dr. Wiley, including how not to let sleep apnea steal your hours of restful sleep.

Sources:

1. Sleeping Fewer Than 5 Hours a Night Tied to Bone Problems — The New York Times
2. Short Sleep Is Associated With Low Bone Mineral Density and Osteoporosis in the Women’s Health Initiative — Journal of Bone and Mineral Research
3. The Association between Daytime Napping Characteristics and Bone Mineral Density in Elderly Thai Women without Osteoporosis — Scientific Reports
4. Self‐Reported Sleep and Nap Habits and Risk of Falls and Fractures in Older Women: The Study of Osteoporotic Fractures — Journal of the American Geriatrics Society
5. Do you really need 7-8 hours of sleep every night — Innerbody Research

The post How bad sleep habits age your bones appeared first on Easy Health Options®.

They reported the highest overall dietary supplement usage to date, in the 20 years since they’ve been performing the survey. They found that 77 percent of adults age 18 and up supplement regularly and that adults between the ages of 35 and 54 have the highest usage — a whopping 81 percent in this age range.

Yet, with all of the vitamins we’re taking, there’s one that many people either don’t know about or simply don’t realize how necessary it is for good health…

And that’s vitamin K.

According to Sarah Booth, Ph.D., director of the Vitamin K Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, too many of us, especially older adults (older men in particular) get very little of it in our diets.

Yet, without enough vitamin K, healthy cognition, heart function, and even mobility can become a challenge.

The research

In fact, multiple clinical studies have proven the necessity of the vitamin for fighting off age-related concerns.

Take the study by the vitamin K lab itself earlier this year that proved that low levels of K in older adults is linked to difficulty staying physically active.

And, another study found that if you’re over the age of 65, consuming at least 207 micrograms of K per day can lead to better performance on cognitive tests.

But that’s just the beginning…

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The magic behind the vitamin

In fact, vitamin K affects the health of everything from your bones and cartilage to your blood vessels and other tissues.

It’s involved in proper blood clotting as well as the production of proteins that keep your bones, cartilage, and blood vessels healthy.

And recently, scientists have even found that vitamin K is vital to ensure that tissues which are not supposed to be calcified stay that way.

Why is that important?

Well, take your knees for example. If the cartilage that lies in your knee joint begins to calcify and harden, the result is osteoarthritis, stiff achy joints, and pain when you walk.

But even more important, vitamin K2 is associated with inhibiting arterial calcification and arterial stiffening because it activates a protein that inhibits the deposits of calcium on vessel walls.

Yup, vitamin K is a health powerhouse!

Getting more vitamin K

Clearly, we should all take steps to get more vitamin K in our daily diet, either through the food we eat or a high-quality supplement.

But, there are a few things you need to know…

The first is that there are two types of this vitamin — K1 and K2.

You’ll find K1 in foods like dark green veggies, including:

• Collard greens
• Kale
• Spinach
• Brussels sprouts
• Broccoli
• Asparagus

K1 can be converted by the body to K2, but the process is rather inefficient. And if you want to avoid calcification, it’s lots of K2 that you want. K2 levels are highest in egg yolks, beef, and fermented foods.

If you’re like me, you probably don’t eat much red meat or fermented foods, and that’s why vitamin K2 is one vitamin I supplement. You should plan to shoot for a minimum of at least 90 mcg of the vitamin if you’re a woman. The magic number for men is 120 mcg. Of course, these are the minimal RDA guidelines

And, the good news is that just a single cup of most green vegetables allows you to easily hit that mark. For bonus points, add a little good fat (like olive oil) to your veggies and you’ll increase your absorption of the vitamin. But if you’re not getting much from food, there have not been reported problems with taking higher doses. However, it’s a good idea to always follow the recommendations on the supplement label.

There is one thing to remember though… if you’re taking certain blood thinners, like Coumadin, you need to talk to your doctor about how vitamin K could affect the medication and learn what the right amount is for you on a daily basis. It doesn’t mean you’ll have to skip vitamin K or the healthy veggies it’s found in, it just means that your blood levels may need to be monitored if you supplement.

Remember, vitamin K is vital to your health, especially your blood vessels, brain, bones, and cartilage. So, don’t miss out on this often overlooked vitamin to take your health to the next level.

Sources:

Dietary Supplement Use Reaches All Time High — The Council for Responsible Nutrition

Why You Need More Vitamin K — Consumer Reports

The post Why you should be taking vitamin K appeared first on Easy Health Options®.

A hip fracture symbolizes not-so-fun things like the loss of mobility and even the loss of your life. People over 50 who fracture a hip have a 20 to 33 percent higher risk of dying in the ten years following their injury.

That’s why you want to protect yourself from fractures like your life depends on it (because it just might). Unfortunately, one supplement isn’t helping your cause— that vitamin B complex.

Big doses of B12 and B6 = A bigger hip fracture risk

A new study from researchers at the University of Oslo in Norway found that women who take high doses of B6 and B12 have bigger risk of fracturing a hip.

The study included data from 75,000 women enrolled in the American Nurses Health Study. This data was collected over a period of 30 years. When researchers analyzed it, they determined something alarming…

Women who took high doses of vitamin B12 and B6 had nearly a 50 percent higher risk of hip fracture than women who took low doses of these vitamins.

Why would B vitamins make hip fractures more likely?

That’s a mystery… especially when it comes to B12. But scientists have a couple of guesses about B6…

High doses of B6 cause neurological symptoms that could worsen coordination and make falls more likely. B6 may also trigger a hormonal response that makes age-related bone loss happen more quickly.

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The B-vitamin balancing act

The biggest takeaway?

Don’t overdo B vitamins.

But don’t be scared to take a B vitamin supplement either. A lot of older adults are B12 deficient and need to take supplements. (Based on this study, the heightened hip fracture risk is only a threat is you’re taking high doses of B6 and B12 anyway.)

If you’re B12 deficient, you will have to take high-dose B12 pills or get B12 injections. Just make sure to do it in partnership with your doctor, so you get the right amount.

Related: The 10 best supplements for seniors (slideshow)

If you’re not B12 deficient, get the recommended daily amount of B12 (2.4 mcg for adults) and B6 (1.3 mg for adults up to age 50; 1.7 mg for men over 50; 1.5 mg for women over 50). You can easily get this amount through a healthy diet. Here are a few B vitamin-filled foods to eat regularly:

• Grass-fed milk
• Eggs
• Brown rice
• Fish
• Legumes
• Chicken
• Turkey
• Mushrooms
• Grass-fed beef
• Pumpkin seeds
• Beets
• Dark, leafy greens
• Papaya
• Oranges
• Cantaloupe
• Bananas

Sources:

1. Too much vitamin B can cause hip fracture — MedicalXpress
2. Association of High Intakes of Vitamins B6 and B12 From Food and Supplements With Risk of Hip Fracture Among Postmenopausal Women in the Nurses’ Health Study — JAMA Network Open
3. Vitamins B-6 and B-12 linked with increased risk of hip fracture — Medical News Today
4. Hip fracture increases mortality risk for up to 10 years— Healio
5. Vitamin B12 deficiency can be sneaky, harmful — Harvard Health Publishing
6. Vitamin B12 — National Institutes of Health
7. Vitamin B6 — National Institutes of Health

The post High doses of certain vitamins may put you at risk for hip fractures appeared first on Easy Health Options®.

Because research shows the health benefits of fasting and other forms of calorie restriction are super promising…

These diets can slow down aging. Reverse type 2 diabetes. They may even reduce breast cancer risk.

But whether you’ve fallen down the fasting rabbit hole or not yet, there’s something you need to know…

The benefits of fasting seem significant. But we still don’t know much about the side effects. Drastically reducing calories over the long term may have unanticipated effects on certain parts of your body. Important parts…

Like your bones.

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Low-calorie diets may weaken bones

Here’s an unfortunate fact: Your bones tend to get thinner and weaker as you get older, which puts you at risk for breaks and fractures. But not everyone’s bones react to age the same way…

Lifestyle factors like diet and exercise make a big difference in how weak your bones get or how strong they stay. Unfortunately, a popular healthy dieting habit could be making your bones weaker rather than stronger — calorie restriction.

A new mouse study from researchers at the University of North Carolina at Chapel Hill shows mice that eat a low-calorie diet end up with weaker bones.

In the study, researchers put the mice into two groups: one group ate a normal diet and the other group ate 30 percent fewer calories than normal. Each of these groups were then split in two again, with some mice exercising and the other mice staying sedentary.

The mice followed these lifestyle habits for six weeks. In the end, here’s what researchers noticed…

Sure, mice on restricted calorie diets lost weight. But they also lost bone mass. And they had more bone marrow fat. Lower levels of bone marrow fat are typically considered a sign of good bone health based on past research. So, higher levels weren’t good news for calorie-restricted mice. But here’s what was really interesting…

Mice who ate calorie-restricted diets and exercised were the worst off. The quality and quantity of their bone mass was by far the lowest. This was surprising because exercising is beneficial for bone health when you eat a normal calorie diet.

How seriously should you take this risk?

We don’t know if calorie-restricted diets have the same effect on our bones as they do on mice bones, but it’s enough to make you wonder…

Are we jumping the gun on all these calorie-restricted diets?

I can’t give you a concrete answer to that question. Or tell you whether you should try calorie-restricted diets or not. That’s something you have to decide for yourself after weighing the potential benefits with this potential risk (and other unknowns).

I can tell you this: Eating a healthy, well-balanced, average calorie diet is as safe as ever. So if you’re not much of a risk-taker or you don’t have a huge incentive to try calorie restriction (like wanting to reverse type 2 diabetes), stick to something sensible… like a Mediterranean diet, which truth be told, has its own anti-aging, anti-diabetes and anti-cancer effects.

Sources:

1. Calorie restriction plus exercise can make bones more fragile — Medical News Today
2. Exercise degrades Bone in Caloric Restriction, despite Suppression of Marrow Adipose Tissue (MAT) — Journal of Bone and Mineral Research
3. Calorie Restriction and Fasting Diets: What Do We Know? — National Institute on Aging

The post Is fasting bad for your bones? appeared first on Easy Health Options®.

Most girls go through it between the ages of 10 and 14. But, for some, it can start as early as seven or eight years old or as late as 16.

If you’re about my age, the beginning of puberty for you was probably a long, long time ago. And, you may be wondering why it even matters now.

Well, it matters now, because we’re at the age where our bone strength really matters — a lot.

And the later you went through puberty, the more you need to pay attention to your bone density now.

That’s because a new study has linked the timing of puberty to osteoporosis…

What’s puberty got to do with your bone density?

A study by researchers from the University of Bristol, looked at six repeated bone scans (over a 15-year period) from over 6,000 children in Bristol’s Children of the 90’s study to assess how the timing of puberty influences bone density.

And, they found that if you have your pubertal growth spurt later than your peers, you will continue to have lower bone density than average for at least several years into adulthood. This effect was seen in both sexes, only slightly more so in girls.

That’s a problem because peak bone mass at the end of your teenage growth spurts is considered to be an indication of your later risk of fracture and osteoporosis.

As lead author and Senior Research Associate in Epidemiology, Dr. Ahmed Elhakeem, puts it, “Our research adds to the evidence that children who mature later may be at increased risk of fractures as they grow. They may also have increased risk of the fragile bone condition osteoporosis in later life.”

And she adds, “I’d like to see more advice available for people who reach puberty later on measures they can take to strengthen their bones.”

Support your bones so they keep supporting you

Of course, we didn’t know then what we know now about the timing of puberty and how it could affect our bones. But since learning this, it’s something that I certainly share with my children and my friends who have children and grandchildren.

As for me, If I had known, I probably would have worked harder in my younger days to boost my bone health.

But it’s not too late to do the right things now…

So, if you hit puberty and experienced your growth spurt later than the kids around you (or just want to make sure that your bones are as healthy as possible as you age), taking steps to strengthen your bones now to avoid osteoporosis and fractures later is vital. And, here’s how you can do that…

#1 – Eat your veggies

Vegetables aren’t just important for your overall health. They work to keep your bones healthy too.

In fact, numerous studies have shown that getting plenty of dark green, leafy veggies in your diet can help support bone mineralization and density. And, to top it off, another study found that women who eat more veggies can lower their risk of osteoporosis by a whopping 20 percent.

#2 – Pump some iron

To keep your bones strong, it’s also important to add strength training and weight-bearing exercises to your exercise routine.

These types of exercises can help boost bone mineral density while protecting against the bone loss that can occur with aging.

#3 – Get more protein

Getting enough protein in your diet is another part of the strong bone formula. Studies have shown that older women who eat higher amounts of protein regularly have improved bone density versus those on low-protein diets.

And, a study of over 140,000 post-menopausal women found that protein eaters not only had better bone density in their hips and spine but were also significantly less likely to experience a fracture than their non-protein eating counterparts.

#4 – Focus on your omegas

Finally, don’t forget to get a healthy punch of omega-3s from fish in your diet. While you may think of them as great heart protection, studies have also demonstrated their power to protect against bone loss as you age.

Fish high in omega-3s include salmon, mackerel, anchovies, and sardines.

Of course, you can always take an omega-3 supplement if you’re like me and know that you don’t eat enough fish on a regular basis to do the trick.

Strong bones can help keep you strong for life. If you think you may have to work harder at keeping them strong if you were a late bloomer, give these tips a try. But regardless, it’s always a good idea to boost your bone health.

Sources:

1. Puberty — MedicineNet
2. Delayed puberty in girls — MedlinePlus
3. When Is Puberty Too Early? — Duke Health
4. Bone strength could be linked to when you reached puberty — EurekAlert!
5. Post-menopausal Women and Exercise for Prevention of Osteoporosis — ACSM’S Health and Fitness Journal
6. Dietary patterns associated with fat and bone mass in young children — The American Journal of Clinical Nutrition
7. Daily intake of green and yellow vegetables is effective for maintaining bone mass in young women — The Tohoku Journal of Experimental Medicine
8. Effects of genetic and nutritional factors on bone mineral density in young adults — International Journal of Molecular Medicine
9. The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older — Menopause
10. Effects of exercise training with weighted vests on bone turnover and isokinetic strength in postmenopausal women — Journal of Aging and Physical Activity
11. Short-term bone formation is greatest within high strain regions of the human distal radius: a prospective pilot study — Journal of Biomechanical Engineering
12. Response of bone mineral density, inflammatory cytokines, and biochemical bone markers to a 32-week combined loading exercise programme in older men and women — Archives of Gerontology and Geriatrics
13. Strength training stops bone loss and builds muscle in postmenopausal breast cancer survivors: a randomized, controlled trial — Breast Cancer Research and Treatment
14. Effect of impact exercise and its intensity on bone geometry at weight-bearing tibia and femur — Bone
15. Physical exercise and osteoporosis: effects of different types of exercises on bone and physical function of postmenopausal women — Arquivos Brasileiros de Endocrinologia & Metabologia
16. Amino Acid Intakes Are Associated With Bone Mineral Density and Prevalence of Low Bone Mass in Women: Evidence From Discordant Monozygotic Twins — Journal of Bone and Mineral Research
17. Protein consumption and bone mineral density in the elderly : the Rancho Bernardo Study — American Journal of Epidemiology
18. Biomarker-calibrated protein intake and bone health in the Women’s Health Initiative clinical trials and observational study — The American Journal of Clinical Nutrition
19. An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans — Nutrition Journal
20. The role for dietary omega-3 fatty acids supplementation in older adults — Nutrients
21. Ratio of n-6 to n-3 fatty acids and bone mineral density in older adults: the Rancho Bernardo Study — The American Journal of Clinical Nutrition

The post Why late bloomers may be at higher risk for osteoporosis appeared first on Easy Health Options®.

It took the FDA 36 years to get this chemical out of our soaps and hand sanitizers. But it has remained in other products since then, including toothpaste, shampoo, and skin cream.

Many children’s toys and kitchen utensils are coated in this chemical, presumably to make them resistant to germs.

But study after study continues to show us that this chemical is far scarier than the germ it’s meant to protect us from.

And, most recently, for the first time, it’s been linked to osteoporosis.

Triclosan: Bad for germs, worse for your health

If you grew up in the 1960s like I did, you probably remember hearing the very same commercials telling us how these new products were superior at keeping scary germs away.

In the years that followed, we slowly learned the truth about their celebrated antimicrobial chemical ingredient, known as triclosan.

Study after study showed what it could do to the human body: disrupt hormones, cause muscle and heart spasms, and do damage to unborn fetuses.

In 1978, the FDA first proposed a rule that would eliminate triclosan from soaps and hand sanitizers. But in their usual fashion, the agency did not follow through with their own proposal, and triclosan stayed on the market.

In 2010, 32 years later, the Natural Resources Defense Council sued the FDA for failing to issue a final ruling on triclosan.

Finally, in 2016, the FDA banned the use of triclosan in antibacterial soaps and hand sanitizers.

Sadly, in those decades in between, the market for antibacterial products with triclosan had grown into a $1 billion a year industry. Triclosan made its way into the bodies of 75 percent of the U.S. population and has been found in blood, urine, and breast milk.

Also, in those intervening years, research has continued to demonstrate just how harmful triclosan is.

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Triclosan and osteoporosis

Last month, The Journal of Clinical Endocrinology and Metabolism published a study linking triclosan with osteoporosis. It was the first study to look at the connection between levels of triclosan in the urine and decreased bone mass density in women.

The study looked at data from 1,848 women between 2005 and 2010 and found that women who had higher levels of triclosan in their urine were more likely to develop osteoporosis later on in life.

Triclosan interferes with thyroid function, and there is a known connection between thyroid imbalance and bone loss.

Here’s a chronology of other research showing the harmful effects of triclosan:

• 2010 – triclosan inhibits the activity of estradiol, a form of estrogen, thus endangering early fetal development. Also, of course, depleted estrogen leads to bone loss.
• 2012 – triclosan disrupts the endocrine systems of several different animals.
• 2012 – triclosan impairs normal muscle function in mice and humans.
• 2014 – a small study linked triclosan to liver cancer in mice.

How you are exposed, and how to protect yourself

Check product ingredients. And know what to look for…

Any product labeled as containing Microban actually contains triclosan. These include everything from kitchen utensils to carpeting to toothbrushes.

And if you use a toothpaste with triclosan, you’re doubling your risk.

In a 2017 study, more than a third of nylon toothbrushes tested retained about seven to 12.5 times the amount of triclosan a person would actually come into contact with from toothpaste. What’s more, the triclosan stayed in the bristles for about two weeks after switching to a non-triclosan toothpaste. So, it’s a good idea when you switch out your toothpaste, to get a new toothbrush as well.

Here are some ways to avoid triclosan:

• Stop using antibacterial soaps containing the chemical. Look for “triclosan” on the Drug Facts label.
• Look for triclosan in kitchen equipment like cutting boards and spatulas.
• Ask your workplace and your children’s school to stop using antibacterial hand soaps. Instead, suggest soaps with oregano oil or basil oil, both potent natural antibacterial agents.
• Avoid products like food containers or shower curtains that claim to “keep food fresh longer” or have “odor-fighting ingredients.” They usually don’t list their ingredients, but chances are there’s triclosan in there.

Sources:

1. Study links common chemical in cosmetics and toothpaste to osteoporosis — CNN
2. Nylon Bristles and Elastomers Retain Centigram Levels of Triclosan and Other Chemicals from Toothpastes: Accumulation and Uncontrolled Release — Environmental Science & Technology
3. Triclosan Under The Microscope — Chemical & Engineering News
4. Triclosan, a Chemical Formerly Used in Antibacterial Soaps, Was Found to Impair Muscle Function — Smithsonian
5. Triclosan is a potent inhibitor of estradiol and estrone sulfonation in sheep placenta — Environment International
6. Triclosan soap linked to mouse liver cancers — NHS

The post The hygiene habit that contributes to osteoporosis appeared first on Easy Health Options®.

After menopause, the levels of estrogen circulating in your body go down. That’s what causes most of the symptoms you probably associate with menopause, from weight gain and hot flashes to depression and painful intercourse.

And, it can also weaken your bones. That’s because, without enough estrogen, cells known as osteoblasts aren’t able to make new bone tissue at the level necessary to keep you strong.

What you may not know though, is that after menopause there’s something that can raise your chances of ending up with weak bones even more — diabetes.

Yup, while postmenopausal women experience more broken bones than women who haven’t yet reached menopause, postmenopausal women with diabetes top them both and are far more likely to suffer a fracture.

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One hour after eating

This disparity led a team of researchers from the University of Michigan in Ann Arbor to try to find a way to even the playing field: something women could use to stop bone loss whether they’re living with diabetes or not.

“We wanted to see whether eating before or after meals, and walking downhill or uphill, had an effect on markers of bone formation and resorption in these women,” said lead researcher Katarina T. Borer, Ph.D., of the University of Michigan.

And, that’s exactly what they did…

The researchers studied 15 postmenopausal women with diabetes in two separate five-day-long experiments. One group did no exercise — forming a baseline or placebo group to ensure the results were accurate.

The other groups spent 40 minutes exercising on either an uphill or downhill treadmill, either one hour before or an hour after eating twice a day.

The team then measured the women’s bloodwork hourly to look for markers of bone formation and reabsorption as wells as their blood sugar and insulin levels. The women were even given special insoles to wear in their shoes to measure the impact of their walking on their bones.

After all of the results were put together the researchers determined that hands-down, the most effective way to reduce the breakdown of the protein collagen (which helps your bone tissue form) is to walk downhill after eating.

That’s right…

If you want to avoid osteoporosis after menopause — especially if you’re diabetic — the best thing you can do is take a walk downhill one hour after a meal.

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How it works

So, why does walking downhill make a difference in your osteoporosis risk?

Dr. Borer says, “Exercising after eating may help nutrients from the food get absorbed into the bloodstream. The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. When you walk downhill, the pull of gravity is greater.”

What if you don’t live on or near a hill though? Do you need to drive miles out of your way to find the right place to get your post-meal workout?

Well, Dr. Borer had an answer to that one too. She says that an easy way to walk downhill is to simply walk downstairs. And, for those of you who have a treadmill in your home, she said it may be possible to put cement blocks under the back of the treadmill to tilt it downwards.

How you get this downhill exercise is up to you. Simply be safe about it and do it regularly and you could benefit from stronger bones, less susceptible to fracture.

Sources:

1. What happens when estrogen levels are low? — Medical News Today
2. Estrogen Replacement Therapy for Osteoporosis — EndocrineWeb
3. Walking downhill after meals boosts bone health in postmenopausal women with diabetes — EurekAlert!

The post The best walking exercise to kick bone loss to the curb appeared first on Easy Health Options®.

To top it off, it’s long been recognized that post-menopausal women are also at higher risk of osteoporosis — a condition that causes your bones to weaken and become more prone to fractures, especially in your wrist, spine, and hip.

And although doctors have thought that the loss of estrogen during menopause might be the cause of this osteoporosis link, they really didn’t know why until a recent study at Tokyo Medical and Dental University (TMDU). In fact, the Tokyo scientists not only found the molecular link between estrogen and bone aging but also a clue as to what you can do to prevent it.

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Estrogen and healthy bone structure

Bone is an incredibly complex tissue, consisting of a matrix of proteins and minerals that give it the flexibility and strength to carry you through thousands of small and large movements each day.

Osteocytes (specialized cells in your bone matrix) help to maintain its structure, and there are many factors which help them work better and more efficiently, one of which is a newly discovered protein called Sema3A. The protein, discovered by the Tokyo scientists, led them to suspect there might be a relationship between the protein and estrogen that could explain why women are at such high risk for bone loss following menopause.

To prove their theory, the researchers experimented with mice whose ovaries had been removed to simulate the estrogen drop seen in menopause. And, the scientists learned three things:

• When estrogen goes down, so does the protein Sema3A.
• When estrogen and Sema3A go down, so does bone mass.
• You can prevent bone mass loss by supplying extra estrogen.

Lead author, Mikihito Hayashi, said, “We believe that, as women lose estrogen with age and Sema3A levels drop off, osteocytes begin to die and bone loses the ability to maintain its supportive structure.”

Preventing osteoporosis after menopause

So, did you catch the really important part of that list of findings?

Yep, it was the last one…

You can prevent the osteoporosis caused by menopause by supplementing estrogen.

But, how do you do that? After all, hormone replacement therapy has been linked to an increased risk of heart attack, stroke, pulmonary embolism, and even breast cancer. However, these dangers are associated with a specific type of hormone replacement therapy — taking synthetic oral estrogen.

That’s why Dr. Michael Cutler, a graduate of Tulane University School of Medicine and a board-certified family physician with more than 20 years of experience, recommends using bio-identical transdermal estrogen cream instead.

He says that unlike taking estrogen by mouth which has to be processed in your intestines and passed to your liver for detoxification, bio-identical creams absorb directly into your bloodstream so that they can be used where they’re needed in your body.

In fact, a study on transdermal estrogen supplementation found that women taking a low dose of just 0.1 mg per day stopped bone density loss and significantly lowered their fracture rate.

So, if you want to defeat the osteoporosis brought on by menopause, ask your doctor about transdermal estrogen supplementation. It can ensure the proteins in your bone matrix are functioning properly to keep them strong.

But if you’re unable or would prefer not to use hormone replacement therapy, there is another good option. A daily probiotic may help you prevent the bone loss due to menopause…

Researchers at Emory University School of Medicine and Georgia State University found that mice that had undergone ovary removal (simulating menopause) lost half their bone density within a month. But in a group of the ovary-less mice that they gave probiotics to — there was no change in bone density.

And here’s a big plus: In mice who still had their ovaries intact — probiotics boosted bone growth. That means if you haven’t hit menopause, a daily probiotic can help you get a headstart on your bone health.

Sources:

1. How does estrogen protect bones? Unraveling a pathway to menopausal bone loss — Tokyo Medical and Dental University
2. How to get your estrogen back with benefits — Easy Health Options®

The post Can we prevent osteoporosis after menopause? appeared first on Easy Health Options®.

No, I believe in what yoga has done for my body and my mind.

Every Sunday morning, I take to the mat with about 10 other people in a class our teacher calls “Restorative Yoga.”

None of that contortionist stuff for me. This class is about slowing down, becoming aware of the body, and challenging it but not harming it.

But most of all, it’s about breathing, which in itself is a form of meditation.

Meditation makes your heart healthier. So does yoga.

Beyond the obvious good it does for your back and other joints, practicing yoga offers so many other proven health benefits:

• It can strengthen your immune system
• it relieves depression
• it improves balance, which aids in stroke recovery and prevents falls
• it can even help with bladder control.

But recent research has caught me up short.

It warns that people with osteoporosis need to be careful. So do people like me — who have “pre-osteoporosis,” known as osteopenia.

For us, there are certain yoga poses that will do more harm than good.

Whether you’re already involved in yoga practice or thinking about starting one, this is important information.

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When yoga may be too much

Research conducted by the Mayo Clinic in Rochester, MN indicates that specific yoga poses could actually lead to more damage to both bones and soft tissue for people with osteoporosis.

The study looked at a group of 89 people with osteoporosis who identified injuries they’d sustained as resulting from their yoga practice.

Soft tissue injuries included rotator cuff injury and bursitis (inflammation) of the hip joint.

A bone deformity known as kyphosis was observed among many of these patients. So was spondylolisthesis, a slipping of the vertebra at the base of the spine. Compression fractures of the lower spinal vertebrae were also common.

Yoga poses to avoid

The patients in the study pointed to a dozen yoga poses that either caused their injury or worsened existing pain and stiffness.

Some of those “guilty” yoga poses that are pretty commonly practiced are:

Downward facing dog. This pose is performed by planting your hands and feet on the ground and elevating your hips in the air like an upside-down “V.”

Plow.  Here, you lie on your back and lift your hips toward the ceiling, trying to bring your toes over your head and onto the floor. This is what’s known in yoga as an “inversion pose.”

According to Yoga International, people with osteoporosis should avoid inversion poses. They put a lot of pressure on the cervical and lumbar spine, and increase the chances of injury.

Seated twists also put a lot of pressure on the lower spine. For fragile bones, this only increases the chance of a fracture.

Boat Pose.  In boat pose, your body looks just like the letter “V.” When it’s done correctly, it’s great for building core abdominal strength.

Unfortunately, many people don’t have that strength to start out with and end up compensating by rounding the spine and loading the lower back with pressure. Again, this is harmful to someone with osteoporosis.

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How to practice yoga safely

After reading this, you may be thinking that yoga is a bad idea for you if you have fragile bones. That would be a mistake.

Practiced safely, yoga can strengthen your bones and the muscles that support your posture.

The key here is to start slowly and to protect your bones. If your osteoporosis is advanced, you may want to check with your doctor before starting a yoga practice, since even the simplest of movements could cause a fracture.

Bill Reif, an Atlanta physical therapist with over forty years of experience, offers a sequence of yoga poses he considers safe and effective for people with osteoporosis. You can download it from yogainternational.com.

If you practice yoga safely, with professional advice, and with respect for your fragile bones, it can still transform your mental and physical health.

Sources:

1. Osteoporosis: Some yoga poses may cause bone injuries — Medical News Today
2. Soft Tissue and Bony Injuries Attributed to the Practice of Yoga: A Biomechanical Analysis and Implications for Management — Mayo Clinic
3. Yoga Poses to Avoid With Osteoporosis — Livestrong.com
4. Yoga and Osteoporosis: The Do’s and Don’ts — Yoga International
5. When Back Pain Is a Spine Compression Fracture — Spine-health

The post When yoga can be bad for your bones appeared first on Easy Health Options®.