I always get excited when the information that Complementary Alternative Medicine (CAM) practitioners have been teaching for years shows up in medical research. However, immediately after reading the headline I often hear myself say “DUH!”

Quickly my condescension passes and I remember that every little bit of information that supports living a more active and healthy life helps. Evidence based research in the field of CAM enlightens skeptics, supports the CAM practitioners and most of all, motivates more people to get on board with moving their bodies and opening their minds to CAM practices.

A recent study, T’ai Chi May Prevent Fall, Improve mental Health In the Eldery, Br J Sports Med. Published online May 16, 2011 concludes:

“Our overview showed that t’ai chi, which combines deep breathing and relaxation with slow and gentle movements, may exert exercise-based general benefits for fall prevention and improvement of balance in older people as well as some meditative effects for improving psychological health,” the study authors conclude. “We recommend t’ai chi for older people for its various physical and psychological benefits. However, t’ai chi may not effectively treat inflammatory diseases and cardiorespiratory disorders.”

Why does this excite me?

Osteoperosis affects 75 million people on US, Europe and Japan, and accounts for 1.5 million fractures annually.

Health educators such as doctors, nurses, teachers, and parents must emphasize, early in life, the long term benefits of movement for both physical and mental health.

The bottom line is that exercise effects the way you feel now as well as when you are much older.  If more people get on board – a surf board, a skate board (with pads and a helmet of course), or a balancing board – they will see changes that could improve longevity and quality of life.  Lack of balance, coordination, strength and mental alertness are real risk factors for a fracture later in life. Isn’t it incredibly exciting that exercises like t’ai chi, yoga, surfing, rock climbing – those that enhance strength, balance, flexibility and mental clarity – may actually decrease osteoporosis. Seriously, consider this, osteoporosis is much easier to prevent than it is to treat.

There are more ways to evaluate bone fracture risk then simply reading a DEXA scan.

You and your physician must evaluate all of the following risk factors:

  • Do you smoke?
  • Do you drink more than 1 alcoholic drink per day?
  • Do you have a family history?
  • Do you exercise everyday?
  • Do you take medications that interfere with bone deposition or enhance bone loss?
  • Do you eat a balanced, whole foods diet?
  • Do you drink caffeine?
  • Are you underweight? History of anorexia?
  • Do you understand that the majority of bone development happens during pubescent years and essentially has maxed out by 35. Pre-teens desperately need to know that their behaviors impact the health of their bones when they are much older? WE MUST MODEL EATING WHOLE FOODS AND DAILY EXERCISE TO OUR CHILDREN!

Lifestyle choices to put into action that are likely to enhance your quality of life and reduce your risk for osteoporosis.

  • Do not smoke
  • Reduce alcohol consumption – avoid daily drinking
  • Regular weight bearing exercise – weights!
  • Nutrition –  lots of fruits, vegetables and whole grains
  • Avoid being under weight
  • Minimize caffeine
  • Reduce animal protein
  • Avoid falls and injuries
  • Get regular check ups and proper blood work
  • Consider HRT
  • Supplements

Calcium Recommendations from the NIH – Take calcium citrate for highest absorbability – Studies have shown that many women have low stomach acid and cannot absorb calcium carbonate. Further, Calcium citrate has about a 45% absorbability with low stomach acid verses 4% with calcium carbonate. Recker R. “Calcium Absorption and Achlorhydria.” N Engl J Med 1985; 313:70-73

Dosing – premenopausal – 1000mg/day, postmenopausal with estrogen – 1000mg, post meno without – 15000mg, all women 65 and older – 15000 mg

Vt D – 2000 iu/day – determine proper dosing schedule based on lab values of VT D 25- hydroxy – if low rebuild at 10,000 iu/day x 1 month then decrease to 2000 iu/day and retest in 3 months. Vitamin D Council

Other Minerals – Manganese, Boron, Zinc, Copper, folic Acid, Vt B6, Vt C, Vt K,

Essential Fatty Acids – are anti-inflammatory and have been shown to reduce urinary calcium excretion and preserve bone but also prevents kidney stones and ectopic calcium deposits.

Simply consider a high quality multi-vitamin and mineral may be helpful for healthy bones formation and osteoporosis prevention.

Nutrition:

  1. Soy, collards, kale, romain, spinach, Swiss chard (all are high in calcium, Vt K, boron).
  2. Cod Liver oil – common source of Vt D – 1 tbl = to 1400 iu of Vt D however it is also high in Vt A which can contribute to calcium loss.
  3. Rich Mineral sources especially magnesium – kelp, whet bran, wheat germ, almonds, cashews, molasses, brewers yeast, buckwheat, brazil nuts, dulse, filberts, peanuts, millet, pecans, walnuts, rye, beet green’s coconut.

Recipe for strong bones:

White Beans and Pasta, enjoy with an arugula and avocado salad tossed in olive oil, lemon juice and salt and pepper to taste.

I love this recipe because it is a delicious, cozy pasta dish that is packed with nutrition. High in fiber and minerals makes this dish great for your bones.

  • 2 cups of white beans dry beans or 2 cans of beans
  • 2 tablespoons extra-virgin olive oil
  • 1 small onion, chopped
  • 1/2 cup chopped carrot
  • 1/4 cup chopped celery
  • 1/2 teaspoon salt
  • 4 cloves garlic, chopped
  • 1/2 cup dry white wine
  • 1 14-ounce can diced tomatoes
  • 1/4 cup chopped fresh parsley, divided
  • 1/4 cup of chopped fresh basil
  • 8 ounces whole-wheat fettuccine
  • 1/2 cup freshly grated Parmesan cheese

Note: with canned goods seek out a brand that has PCB can linings. Ask your natural grocer for advice.

directions:

1. Soak beans in large stock pot for 24 hours or open can. If making form dry beans, after soaking boil for 1 hour or until soft. Set aside. You can also open two can sof white beans, rinse and set aside.

2. Bring large stock pot of water to boil.

3. Heat oil in a medium saucepan, do not allow oil to smoke. Add onion, carrot, celery and salt; sautee until transparent, about 10 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates,  this usually takes about 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.

3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes. Stain.

4. Toss the beans, vegetables, fresh basil and pasta all together in saucepan for about 1 min over high heat. Divide into four bowls; sprinkle with Parmesan and the remaining parsley.

Herbs:

  • Red clover – legume family and high in flavonoids, glycosides, phytoestrogens, vitamins and minerals – may slow bone loss
  • Iproflavone – soy derivative – studies demonstrate significant bone sparing effects 1-3 percent in 2 studies. Seems to directly decrease bone breakdown (osteoclastic activity).
  • Oat straw, nettle’s red raspberry, chamomile, horsetail, dandelion greens are all  high in minerals.

A Fun Exercise

Now stand up next to a wall for support, look straight ahead, put all of your weight on one foot, lift the other foot and place it on your calf with your knee pointing out towards your side. Now, carefully if still balanced,  slowly raise your arms way up above your head and clasp your hands. Now look up towards your hands. Hold for 30 seconds.

If you succeeded in this exercise with out holding the wall, keep it up, do it everyday! If not, start practicing next to a wall, join a yoga class or like the research suggests join a t’ai chi class.

It’s never to late Reset Naturally!

Peace in Health,

Rose

To schedule a consultation or speaking engagement contact me:

paisleydoc@gmail.com