Osteoporosis/Loss Of Bone Mass

The cause of osteoporosis is generally due to bone resorption and the malfunction of the body to renew the formation of new bone tissue. Factors that play a role start in our early formative years and can be traced to poor dietary habits and a sedentary lifestyle. Habits such as smoking, excessive use of alcohol and caffeine drinks such as coffee and colas will deplete the bones of healthy bone mass. Osteoporosis is more common in women than in men; generally in middle-aged individuals, and is greater in whites than in blacks. In women the bone loss is greater during the 4 or 5 years after menopause.

A hormonal factor may play a significant role at this crucial time. The fact that at this time in their lives the individual reduces their activities and becomes more sedentary places them at risk. An individual with osteoporosis may not have symptoms during the onset of the disease. Should the individual become aware that something is wrong, there may only be the hint of an ache in the bones, most often in the back. It could be at this time that a crush fracture in a vertebra may be caused by a minor trauma, seemingly of no consequence and usually around the mid, or lower vertebrae. Should crush fractures occur in more than one vertebra, the individual will develop a dorsal hyperlordosis (a rounded back), and an exaggerated curve of the neck.

At the onset when this occurs, the individual generally complains of an acute pain lasting for several days which later becomes a dull chronic ache in the mid and lower back. "Hip and Colles'" fractures, when occurring in an elderly individual, is generally due to a pre-existing osteoporosis. Other frequent sites of fracture are the wrists and ribs. During early childhood and up to age 35, the bone mass is regenerated faster than bone mass is lost. After age 35 especially, it is necessary to correct any factors that may be important in alleviating the things that cause the loss of healthy bone tissue and the rebuilding of new bone tissue faster than the loss. This rate of bone loss and the rate that osteoporosis develops are related to many factors as previously stated, and faulty body chemistry. Hormonal factors, the body's ability to absorb and utilize calcium, and the amount of physical activity, play a most significant role. Our eating habits and the amount of exercise in our early years, help to strengthen the bones and thus prevent the formation of osteoporosis.

Smoking and drinking large amounts of alcohol, coffee and colas that contain large amounts of caffeine as previously mentioned are risk factors that play a negative role. Fortunately, many factors that have predisposed the individual to develop osteoporosis can be alleviated to a great extent. Dietary factors that have been neglected in the early years should be improved. A diet rich in calcium-rich foods must be included in our dietary regime. Foods such as milk, yogurt, cheese, green leafy vegetables are such foods. For those who are lactose intolerant, there is lactose free milk and other dairy foods. And again I must advise that smoking be entirely eliminated, along with large amounts of alcohol and caffeine drinks. A small amount of coffee and alcohol may be permitted. At this time a good calcium supplement (1000 to 1200mgs) along with vitamin D (1000mgs) should be included in the daily diet, also aids in Bone & Connective Tissue repairs.

In severe cases check with your physician who will do a complete physical, with x-rays, blood tests, etc. If a hormonal insufficiency is found, hormonal therapy may be instituted. Even if hormonal therapy is instituted, vitamin and mineral supplementation is very important. If sudden severe episodes occur, with acute onset of back pain, such as when a crush fracture or sprains and strains, falls or other trauma may develop in a disabling condition, we must institute supportive measures. The use of an orthopedic support can be a very valuable adjunct. Other very valuable measures are analgesics, and when muscle spasm is present, heat and massage can be of great value. At this time you must avoid heavy lifting (nothing over 5 lbs.), or stretching for objects above your head. Getting in and out of your car in the proper way is important in not adding insult to injury.

At this time I would be remiss in not mentioning the role of exercise. For those who live a sedentary lifestyle, this can be THE MOST important decision you can make. A good exercise program will help strengthen your muscles, especially your back and abdominal muscles that support your back. Strengthening the flabby back and abdominal muscles can be the greatest factor in the prevention of future fractures and lifelong pain and suffering. It will also restore your balance, flexibility and vitality. When you have decided that it is time to start an exercise program, you must also decide to dedicate yourself in continuing with the program. Then, your health will improve; you will feel more vital and vigorous. The exercise will also add normal bone tissue and strengthen the entire skeletal structure of the body.

More Energy - Here Are 7 Things I Do That Gives Me Lots of Energy

I enjoy looking up the meaning of words in the dictionary even the simple ones and I recently looked up Energy. It gave me about nine definitions but the one that I liked best which applies here defined energy as "any source of usable power."

For the sometime now I have been following a regimen that I developed for myself which gives me a great source of usable power. These 7 simple things I do provide me with great energy which I then channel to achieve the things that I want in my life.

1. Diet

Common sense dictates that if I want energy and lots of it, I had to retool my diet. Awhile back I read a book which compared an acidic body vs. alkaline body. What I got out of it is that you want your body's ph balance to be neutral or at least leaning towards more alkaline. Having an acidic body invites diseases, viruses and bacteria and if left in that state serious illness can develop.

It also made me aware of the signals to watch out for that tells me if my body is leaning towards being acidic such as being sluggish, gassy, skin problems, unable to concentrate and irritability to name a few. So I started eating alkaline rich foods and minimizing acidic foods (you can search in Google or Yahoo for a list of alkaline rich foods) which help keep my body's ph balanced. My overall goal is to help my body in the development of red blood cells. This is vital because without a quantity and quality red blood cells in the body optimal health and energy production is not possible.

2. Exercise

I don't think I need to tell you the benefits of exercise. The problem is finding the time do it. I found that 20 minutes of exercise a day works for me. Push-ups, crunches, skipping rope and a 25 lbs. and 30 lbs. dumbbell are all I need to get a good workout going.

3. Liquids

The right kinds of liquids I should say. I still drink coffee but not as much as I use to. I substituted green tea for most of it. Green tea with brown rice from Genmaicha is my favorite. The rest of my liquids are made up of water, juices and health shakes.

4. Supplements

Just like my goal with retooling my diet, I want to help my body develop lots of quality red blood cells. I take Total Balance Men's plus supplement made by Xtend Life (see resource link). In addition, I also take Omega-3 fish oil and other key supplements that I determined is right specifically for me.

5. Sleep

I try to get 7-8 hours of sleep every night. Many underestimate the power of sleep. Sleep helps repair your body from the wear and tear you give it, it reduces stress which contributes to an acidic body, improves your memory and overall recharges your body.

Just like your cell phone, laptop and any other wireless device you own needs to be recharged every night so that you can use it to its full capacity, you need to recharge your body in order for you to use it in its full capacity.

6. Habits

I had a habit of eating a lot of sweets. I love cakes, pies, cannolli and ice-cream. Now I didn't give up all that stuff but I did have to reduce the amount and frequency of eating too much sweets. Learn this word - Moderation. It is your friend.

Personally, I don't smoke and if you do, I am sure you already know the answer. If you need help in this I suggest reading the book The Motivated Mind by Jason M. Gracia. He explains how you can change your internal motivation to best serve you.

7. X-factor

The last of the 7 things I do which I named the "X-Factor" and helps give me tremendous amount of energy or energizes me is having a worth while goal - A BIG DESIRE.

I am sure just like me you have a lot of things you want to accomplish. I have goals in 5 key areas of my life - Financial, Physical, Mental/Intellectual, Social and Spiritual. You see having something worthwhile to strive for gives you purpose. Purpose provides for a huge source of energy you can draw from.

The attainment of your goals and desires is where you want to direct most of your energy and without it is like being in a powerful car with no steering wheel.

Well that's it. These are the 7 things I do that provide me with lots of energy everyday. They are simple and based on common sense. But someone told me a long time ago unfortunately, common sense is not common.

Significant Deficiencies Of Dietary Magnesium Are Surprisingly Common

Magnesium is one of the most important minerals for human health and is required throughout the body; but by far the largest quantities are found in the bones and muscles.

Almost all the body's enzymes are dependent to some degree on adequate supplies of magnesium, and these enzymes are essential for several hundred vital metabolic reactions; amongst the most important being the production of energy within cells through the metabolism of dietary proteins, carbohydrates and fats. Magnesium is also needed for the synthesis of protein, the activation of genes and the transmission of impulses between nerve cells.

In addition to the above general functions, magnesium is a vital element in the complex of nutrients required for the production of glutathione, one of the body's most important fat-soluble anti-oxidant enzymes. Glutathione protects those parts of the body's cells which are composed of fat, such as the membranes, by neutralising any free radicals attacking these delicate structures.

Magnesium may therefore be regarded as an important anti-ageing nutrient in its own right, but it has also been the subject of extensive research into a number of more specific health functions.

Adequate levels appear to be particularly important in ensuring the proper take up of calcium by the bones, and low levels of blood magnesium have been shown to be linked with correspondingly low levels of calcium; and to have an inhibiting effect on the action of vitamin D, which is itself essential for the proper functioning of calcium. Logically enough, therefore, some research has suggested a link between supplements of magnesium and increases in bone density.

There is some research evidence to suggest that low levels of blood magnesium may be a risk factor for the development of high blood pressure, and also that magnesium supplements can be of benefit for reducing blood pressure in sufferers who have inadequate intakes of dietary magnesium, but orthodox medical opinion maintains that more work is necessary before this link can be definitively established.

Low levels of magnesium intake are also associated with a significantly increased risk of diabetes, but there have been conflicting results from research studies into the question of whether supplements of magnesium may be useful in managing the disease.

Likewise, the benefits of the use of high doses of intravenous magnesium in the immediate aftermath of heart attacks remain a matter of controversy, but there is good evidence that oral supplements of magnesium may reduce the risk of dangerous blood clots in individuals suffering from cardiovascular disease.

There is also a known association between low levels of blood magnesium and recurring migraine headaches, and there is some evidence that supplementation may reduce the frequency of attacks.

Supplementation has also been shown to help alleviate the symptoms of pre-menstrual syndrome in more than 70% of women.

Unprocessed whole grains such as brown rice or cereals are the best food sources of magnesium. A serving of oats or bran, for example, may typically provide as much as 90 mg or more of magnesium per serving; a cup of brown rice a little less, and a serving of wheat cereal perhaps 60 mg or so. Dark green vegetables such as spinach may provide up to 80 mg; and beans and nuts are also a useful source, a single ounce of hazelnuts or peanuts, for example, supplying almost 50 mg of magnesium. Milk may also supply around 30 mg.

But despite these apparently widespread and rich sources, there is evidence that many people do not obtain sufficient dietary magnesium and that the diets of older people, in particular, are likely to be inadequate. The European Recommended Dietary Allowance (RDA) for magnesium is 300 mg, but in the US higher levels of 420 mg for men and 320 mg for women have been prescribed. Given the importance of magnesium within the body, these findings are a cause for concern, and indicate that most adults should be considering supplementing with magnesium.

However, some caution needs to be exercised when taking extra magnesium in this way; because 350 mg per day has been established in the US as the upper safe limit for supplemental magnesium for adults. Below this level there should be no risk of the relatively minor, albeit unpleasant, gastric side effects, principally diarrhoea, which have sometimes been noted when higher dose supplements have been taken.

It's important to note, however, that more serious consequences of excess magnesium have been observed in those already suffering from kidney problems. Such individuals appear to have a higher sensitivity to concentrations of the mineral, and may suffer further deterioration in kidney function and possibly blood pressure problems as a result.

No such problems have been observed to arise from high levels of magnesium consumed in the diet, and it needs to be remembered that like all other nutrients, magnesium does not operate in isolation within the body and interacts closely with other vitamins and minerals.

Any supplementation should therefore be taken as part of a comprehensive multi-mineral. And for the maximum anti-oxidant effect through the production of glutathione, this should be taken alongside a good quality multi-vitamin preparation.

What You Really Need to Know About Cholesterol

Cholesterol is a word which we are familiar; mostly through its link to cardiovascular disease (disease of the heart and blood vessels known as CVD), and through advertising campaigns promoting cholesterol-lowering products. It appears to be a straight-forward subject; avoid cholesterol for a healthy heart. However, acquiring a deeper understanding of cholesterol will contribute to an improvement in health, and decrease chances of developing problems such as CVD.
Cholesterol surprisingly, is vital to good health; a major component of cell membranes, essential to the functioning of certain hormones, and important in digestive processes. There are two types; dietary cholesterol found in food, and blood cholesterol found in blood- no surprises there. It is found in significant amounts in several foods such as eggs, beef products, shellfish, butter, cream, liver and kidneys. However, only around a quarter of the cholesterol found in our blood comes from our diet; the rest is produced naturally by the liver and intestine.
The amount of cholesterol in our diet does not reflect the amount of cholesterol in our blood. High blood cholesterol levels are more closely associated with a high intake of bad fats, rather than a high intake of dietary cholesterol. This means that you do not have to completely avoid healthy foods such as lean beef, eggs and shellfish because they are high in cholesterol; they are valid parts of a healthy diet. It is important to avoid the deep-fried chips, the fatty sausages, or dubious sauces that go with them, which contain the damaging fats (more on this to follow). Blood cholesterol levels are also raised by smoking, consuming unhealthy amounts of alcohol, being overweight, and being under exercised.
Cholesterol is transported in the blood attached to substances called lipoproteins, which are divided into two groups; low-density lipoproteins (LDL) and high-density lipoproteins (HDL). It is the LDLs (known as bad cholesterol) which are associated with health problems. Levels of blood cholesterol are not necessarily meaningful on their own, but become meaningful as a ratio of LDL(bad cholesterol) to HDL (good cholesterol). It is desirable for health to have a higher amount of HDL than LDL. It is therefore beneficial to increase levels of HDL and decrease levels of LDL. In simplistic terms, there are three ways in which we can do this;

o Diet; Mono and poly unsaturated fats (vegetable oils liquid at room temperature) lower LDL and raise HDL, saturated fats (mostly animal fats) both raise LDL and HDL, however trans fats (hydrogenated fats) raise LDL and may lower HDL. It is important to avoid hydrogenated fats, eat moderate amounts of saturated fats, and include olive oil, sunflower oil, and natural oils found in avocado, nuts and seeds in your diet. A second important dietary influence is fiber; it is thought that a high fiber diet may reduce levels of bad cholesterol. A great way to include fiber in the diet is to breakfast on cereals such as bran flakes or oats (put the chocopops back), also eat your fruits and vegetables with the skin on to increase fiber intake. Eat plenty of beans and pulses such as lentils and peas.

o Alcohol/smoking; alcohol in amounts above the suggested limit of 2-3 units per day for women, and 3-4 for men (preferably with 2-3 alcohol-free days per week) increases levels of bad cholesterol, as does all smoking.

o Exercise: all exercise will help lower bad cholesterol, and raise good cholesterol levels. Exercise will also keep the heart and blood vessels in good working order, and lower blood pressure, which will decrease the risk of developing CVD. Exercise will help control weight; maintaining a healthy weight will contribute to a healthy blood cholesterol profile.
There are many products available now which claim to lower bad cholesterol levels, such as yoghurts and margarines. These may be effective in helping reduce LDL levels, but should be used along side the above points; consuming a special drinking yoghurt every day does not mean you can stuff sausage butties with no consequence to your health!

High blood cholesterol presents no symptoms until the damage is done. Anyone over the age of 35 should have their cholesterol checked by a doctor if they are at risk of heart disease for one of the following reasons (risk factors); family history of heart disease, high blood pressure, diabetes, obesity, or if they smoke. An unhealthy profile increases the chance of erectile dysfunction, disorders of the veins and arteries, stroke, and potentially fatal heart disease. If you are concerned, it is best to obtain a blood cholesterol profile from your GP as home testing kits may not be reliable or accurate. People at high risk of cardiovascular disease may be prescribed drugs to alter their blood cholesterol profile, but should also change their lifestyle where possible.
To ensure that you live a happy, long and independent life, do what you can to lower those LDL levels and raise the HDL; exercise every day, snack on fruit and nuts, eat a healthy diet avoiding all hydrogenated fats, drink moderately and don't smoke.

Six Strategies for Staying Young Longer

Like it or not, we begin to age the moment we are born. But considering that our bodies are designed to be productive past the age of one hundred, this should not be an issue. And although we are living longer, we are not aging better. There was a time when even doctors thought that a bent spine, painful joints, melancholy, and mental confusion were just a normal part of getting old. Today, we know these to be symptoms of disease - osteoporosis, arthritis, depression, and dementia or others - and we are trying to prevent and treat them.

Although aging is still not completely understood, most scientists define it as the accumulation of random damage to the building blocks of life -- especially to DNA, and to certain proteins, carbohydrates, and fats. Free radicals cause some of the damage. Our lifestyle and the mix of genes we inherit also influence the amount and the results of damage. The body's self-repair mechanisms fix some of the damage, but not all. Our lifestyle also helps repair some of the damage. But as we grow older, the repair mechanisms don't work quite as well, leaving cells, tissues, and organs to become impaired and exposing us to diseases. Among the discomforts that are NOT necessarily part of normal aging are: Hypertension, congestive heart disease, arterial sclerosis, stroke, dementia, arthritis, diabetes, Parkinson's, Alzheimer's, cancer, osteoporosis, menopause, graying and hair loss, wrinkled skin, fatigue, weakness, loss of muscle and tone, diminishing vision, smell, and hearing; overweight; digestive problems and loss of appetite.

Average life expectancy today is 77 years. The oldest recorded human died in 1997 at 122 years old. Can this life span be extended? Even more importantly - can a person's "health span" - a term which means, "living longer, healthier, and more active lives" - be extended?

In the absence of a magic pill, here are six disease-prevention and anti-aging strategies - things you can do now to stay young and prolong your life.

1. Eat More Fruits and Veggies. The secret to a longer life could be hiding in your refrigerator. Specific chemicals in the foods you eat affect your genes. For example, Sulforaphane, a phytochemical in broccoli, works with your genes to build up your body's self-repair mechanisms, helping to inactivate toxins and free radicals before they can do the damage that leads to cancer, cardiovascular disease, and even premature aging.

By eating more of the foods that contain nutrients that support the body's defense systems, you can prevent or repair the damage before it leads to disease. Scientists studied the diet of the world's longest-lived people - the men and women of Okinawa, Japan. During 25 years of study, researchers have found that Okinawans have healthier arteries, lower risks for breast and prostrate cancer, stronger bones, sharper minds, lean, fit bodies, and excellent emotional health. The Okinawan diet consists mainly of high-carbohydrate, low-calorie, plant-based foods.

So the advice to eat more fruits and vegetables is based on real-life research. As a matter of fact, the USDA recommendation of at least five daily servings of fruits and vegetables is not enough. Eating 9 to 15 daily servings decreases your risk for heart disease, cancer, stroke, high blood pressure, and obesity. For example, Lycopene, the pigment that makes tomatoes red, also appears to reduce risk of cardiovascular disease, some cancers, and macular degeneration, the leading cause of blindness in people 55 and older. While fresh tomatoes are a great source of lycopene, the most absorbable forms are found in cooked tomato products, such as spaghetti sauce and soup. Pink grapefruit, guava, red bell pepper, and watermelon also contain Lycopene.

Sweet potatoes, squash, carrots, and other orange fruits and vegetables boost your intake of beta-carotene, which converts to vitamin A, essential for healthy skin and eyes, and which may also reduce the risk of some cancers, cardiovascular disease, and osteoporosis. Lutein and Lycopene are also found in orange foods.

Blueberries, red grapes, plums (fresh or dried), purple grape juice, blackberries, and red cabbage contain Anthocyanins, the chemicals that give these fruits their deep purplish color, are absorbed into the brain's membranes and can improve memory and cognition.
Broccoli, broccoli sprouts, cabbage, and cauliflower contain Sulforaphane, which increases the production of enzymes that clear toxins from the body.

2. Manage your weight. Restricting calories is a proven way to prolong life and vitality. Calorie restriction is the most studied anti-aging method. It is a diet high in nutrients and very low in calories (about 30- 40 percent lower than a maintenance level of calories). By eating fewer calories, your body will create fewer free radicals and improve glucose efficiency.

You don't have to do ultra-strict calorie restriction, but following a diet such as the Okinawa program above, in which plant-based foods comprise two-thirds of your diet; you'll be on your way to a healthier longer life.

3. Increase your activity. If you lead a sedentary lifestyle, add some regular activity to your routine, such as walking or biking at least 4 days weekly for at least 45 minutes. Please speak with you doctor, if you have any diagnosed medical condition before starting any exercise program. Regular exercise is one prescription that can immediately enhance the quality and length of your life.

4. Get regular check-ups. If you catch problems early, by having basic screening exams such as mammograms, Pap smears, colonoscopy, bone-mineral density scans, and any blood tests you should have, you increase your chances of early detection and recovery.

5. Don't smoke. But you already know this.

6. Drink fresh water. You need to adequately hydrate the body. You don't necessarily have to follow the eight-glasses-a-day recommendation. Drink enough so that your urine is clear.

Health Tips For Men and Women

Here are some health tips you might find useful. I myself have survived a serious health problem and not just survived it but emerged from it at the age of 58 in the best health I have ever enjoyed.

DAILY EXERCISE:
Lots of walking/running/cycling. Bodies like to be worked so work yours. Just bear in mind a gradient approach and don't over-tax it.

STRESS:
Human beings are tough creatures so I'm not over-keen to play the "stress" card. A busy, active, responsible life with a few thrills and spills is recommended. But get sufficient rest and sleep and give yourself some down time. Take a walk and get yourself some space. As well as ensuring you get sufficient rest, get sufficient WHOLESOME food food and liquids. These common-sense measures can go a long way to preventing high cholesterol and blood pressure weight gain, insomnia, headaches, acne, and even hair loss. The body will work fine until its is impeded from so doing: so much of what ails us comes about because, quite simply, we poison or damage ourselves

QUIT CAFFEINE AND TOBACCO:
This maybe easier said than done but the health benefits if you can pull it off are tremendous. Believe me, I've been there! And if I can kick these habits so, my friend, can you!

AVOID DRUGS AND ALCOHOL
These are poisons. The pharmaceutical industry works hard to convince us to drug ourselves on every pretext - and the drugs touted are very often catastrophic to health. In a great many instances good nutrition is a better solution or indeed prevention and as a technology nutrition has left the pharmaceutical approach back in the stone age.

Drug companies however cannot make money out of getting us to eat properly or take vitamins. Indeed they cannot make money out of our being well.

GET REGULAR CHECKUPS:
I recommend two things: a standard blood test by which you can monitor cholesterol levels and so forth and periodic visits to a kinesiologist.

Kinesiology is a highly advanced piece of technology and in the hands of an expert practitioner it is a wonderful and very accurate diagnostic tool.

With it one can establish whether any organs are not working properly and not only establish the specific herbal/nutritional remedy that will resolve the matter but the amounts of that remedy one needs to take. My kinesiologist has been able to detect and resolve issues early before they became life-threatening that mainstream medicine never would have been able to detect.

I have been greatly impressed and helped by Kinesiology and highly recommend it.

SUPER FOOD
They are calling it a super food and a "nutrient power house." In my view this natural, organic whole food deserves such accolades. It nourishes at a deep cellular level. Since I have been using it I have enjoyed a remarkable resurgence of my vitality and overall wellness. Throughout my body everything simply started working properly. I have been so impressed by this fantastic product that I am about to publish a free book that will tell you all about it:: what it is, what it does and why its results are so miraculous. I am giving it away to anyone who wants a copy. Including YOU, dear reader.

Vital Health Tips For Everyone

When you talk about the list of priorities of people around the world, you may encounter big differences among different cultures. Some people in other parts of the world value family ties more than anything else. Other people cherish and give utmost importance to career and personal development. Others believe that above all, religion must be the number one priority. Still others believe that love and relationships should be at the top of everybody's list. Despite some clear differences among people in different parts of the world, there is one thing that everyone does consider as very important - if not THE most important aspect of all. While it may be true that different people have different priorities in life, it is also true that they all value their health. Thus, to make things easier for every one of us, here are a few health Tips that might come in handy. Read on to learn more about these tips.

The most vital of all health Tips is to quit smoking and drinking. These are two of the biggest killers among both men and women. Another tip is to keep moving as much as possible. If you can walk to your work or school, then skip your car and the city taxis. Another tip is to avoid eating fat that is beyond the daily requirement. Fat is important for our daily nutrition. However, too much of it will also hurt us.

Without good health, people cannot do the things they want. They cannot take care of their career, family, practice their faith, and everything else that life can offer. Take care of your health beginning today. It is never too late.