Most of the women I know want to continue to lead healthy, independent lives as they age. That’s a great goal – and in reach for many of us. To achieve this goal, we must recognize and avoid the largest issues. One of these threats is osteoporosis, the weakening of the bones. Osteoporosis in and of itself may not be as debilitating on a daily basis as many other chronic conditions. But it can be just as dangerous.

That’s because when your bones are weak and fragile, they’re much more likely to fracture. And that means that osteoporosis can go from being something your doctor reminds you of once a year or so to an acute problem in a split second – all it takes is one missed step. In fact, half of all women over the age of 65 will end up with an osteoporosis-related fracture at some point. And at this age, recovery isn’t just six weeks in a cast before you’re back on the sports field like it is for kids. In fact, fracturing a hip increases your mortality rate by 20% for a year. If you do get through it, there’s a one in four chance that you’ll spend at least a year in a care facility.

So this month, I want to give you three secrets for avoiding and even reversing osteoporosis. Women who have applied these secrets to their lives have found incredible success in fighting bone loss. And most importantly, anyone can apply these at any stage of osteoporosis.

The first secret to beating osteoporosis is lowering inflammation in your body. This may come as a surprise, but it’s very important. Researchers have introduced a relatively new word to this field: osteoimmunology. It relates to the immune system’s influence on the production and preservation of bone. The activity of immune cells affects the balance of bone mineralization and resorption carried out by the opposing actions of osteoblasts and osteoclasts. And inflammation can have a dramatic effect on the functioning of these immune cells.

Several studies have recently investigated the effects of inflammation on the bone remodeling process. They’ve found that systemic osteoporosis is often linked to systemic inflammation. And regional osteoporosis is similarly linked to regional inflammation. Various inflammatory conditions, such as autoimmune and chronic inflammatory diseases and rheumatoid arthritis, are associated with an increased risk of osteoporosis. Researchers are still investigating why exactly this link exists. But the studies all seem to indicate that lowering inflammation can simultaneously lower osteoporosis risk.

Inflammation is such a broad topic – and so important to our health – that it deserves its own article. So keep reading, and you’ll see that next. I’ll also discuss some of my favorite solutions to inflammation. Applying those solutions will likely help reduce your osteoporosis risk.

The second secret is a food most women should include in their diet every day. You’re probably thinking it’s dairy products. But that’s not it. You also might think it’s soy. While organic soy is good for your bones – one study showed that consuming 55-90 mg of soy isoflavones for six months increases mineral levels and density in the lumbar spine – you’ve read about it in these pages before, so it’s not really a secret. So what is this secret food? It’s prunes. I know they’re not the most glamorous food. But they’re great for your bones. I’ve been recommending them for years. And they’ve greatly benefited at least one of my readers. Here’s what Doris wrote me:

“I am now 82 and have had four bone density tests, which have told me I have the bones of a 30-year-old. I’m told this is very unusual. One clinician told me that at the normal rate of bone loss, I will be 110 before I have osteopenia. Now I know why. For 35 years, I had a house with a plum tree and made prunes. I have continued daily use of four prunes for 50 years, thinking I was doing it for constipation. What a wonderful side effect to get these solid bones!”

I’m so glad Doris started this habit so long ago. It’s certainly paid off for her! And eating a few prunes a day can benefit you as well.

The third secret has to do with exercise. But don’t stop reading now. I know exercise isn’t a secret. Most women know that exercise helps their bones. But this month we’re not talking about just any exercise. This secret really is big news for your bones. There’s a relatively new type of exercise that’s great for anyone at any age – even if you can’t walk or stand up. World-class athletes use it. And so can you.

This new exercise is great for your muscles. And it’s wonderful for your bones because it helps your bones use all of those great nutrients you take. In fact, even if ALL the requisite nutrients are present, it takes one key trigger to get your bone-building cells (osteoblasts) to lay down new bone. That trigger is a miniscule, but absolutely essential electrical impulse created by your bones themselves when they are torqued.

What is torque? Hold out a ruler in front of you and bend it slightly. That is torque. We see it in nature when the wind blows the trees and plants. The wind torques the limbs and makes the plants grow stronger branches. Torque on your bones does the same thing. It induces your osteoblasts to generate stronger, more flexible bones. And this is exactly what osteoporosis sufferers need. But if they’re too scared to exercise, their bones don’t get the torque they need. So the disease gets worse.

But since torque is such a small impulse, you don’t have to do big movements to trigger it. In fact, you can get results equivalent to hours of weight training in as little as four minutes twice a week. You’ll make a significant improvement to your health, and you won’t have to worry about falling at all while you do this activity. In fact, you can do it while
sitting down.

I know this sounds hard to believe. I was skeptical at first too. But numerous studies have confirmed the amazing effects of a piece of equipment called a Power Plate. This device allows you to do whole body vibrational exercise. If you’ve never heard of this type of exercise before, let me explain.

When you stress a muscle, it responds with an opposite reaction. This is what makes it stronger and is what resistance strength training (weight lifting) is all about. The Power Plate is a machine that looks like a large doctor’s scale. The platform at the base is big enough to stand on and do all kinds of exercises. This platform vibrates between 25 to 50 times per second. Each one of those vibrations constitutes a stress to the muscles involved and makes that muscle stronger. And the amplitude, vibrational directions, and frequencies that are unique to the Power Plate have been engineered precisely to match the muscle’s natural reflexive response to vibration.

With your knees and hips slightly bent, the machine sends vertical vibrations throughout your skeletal system, generating oscillating torque hundreds of times per minute. Each tiny vibration gently torques your bones, stimulating calcium deposition.

So does this really help osteoporosis? A 2004 study followed the effects of whole body vibration training on hip density, muscle strength, and postural control in postmenopausal women. In this study, researchers divided 90 women into three groups: vibration training, conventional weight training, and no training at all.

The first group had a 16% increase in muscle strength in their upper legs. At the same time, their hip bone density increased a remarkable 1.5%. And more, they showed an improvement in postural control, balance, increased muscle strength and lean mass, and lost body fat. Conventional weight bearing only slowed bone loss, but didn’t reverse it. And the control group lost bone mass at the average rate. Those results are so great that I would recommend vibrational training even to those who are able to do conventional weight training!

Better yet, this machine can help you avoid those dangerous falls. While it’s certainly important to strengthen bones, if you fall hard enough, you can still fracture even strong bones. So, of course, it’s best to avoid them! And multiple studies have confirmed that exercising with a Power Plate can help you do just that.

In one study, researchers compared Power Plate participants to those doing conventional resistance training. Two parameters of muscle strength increased from 14% to 18+% almost equally in the two groups. The researchers also measured counter-movement jump. This measures quality of muscle activity while doing normal daily activities, such as standing up from a chair, climbing stairs, or maintaining balance. The Power Plate group improved 19.4% compared to 12.9% in the conventional-training group. And speed
of movement improved 7.4% in the Power Plate group compared to no improvement in the conventional group. The speed of your reaction is crucial in protecting yourself from falling.

But does all of this really reduce your risk of falling? Another study conducted over one year has the answer. Training over 47 weeks, just three times per week for 40 minutes resulted in a dramatically reduced number of falls in challenge tests. The study showed the Power Plate training in older women improved anticipatory postural control, a key ability in preventing falls! This means that when you stumble, your spontaneous correction will be quicker and stronger, making you more likely to catch yourself and prevent the fall.

The Power Plate has more than 30 years of practice-based evidence and scientific research to support its effectiveness. NASA in Houston, Texas; U.S. Olympic trainers; college and professional sports teams; the Mayo Clinic and other famous hospitals; rehab/assisted-living facilities; and medical spas all use it.

Now for the really good news. In years past, the cost of the Power Plate was so high, only large companies, exclusive gyms, sports teams, and government agencies could afford them. But in recent years, the cost of this highly advanced technology has dropped considerably. In fact, it’s come down so much (the base model is $2,495) that the device is within reach of many who need it. I ordinarily don’t write about items this costly, but for what it can do for you, it’s inexpensive.

If you’d like to order a Power Plate or get more information, you can contact the company directly at 888-402-3831. Make sure to mention the code WH-0516 when calling. They can give you all the literature and tell you about all the models they have available. You don’t need the most expensive model for most uses. The basics are the same on all the models. There are other brands offering similar technology. But Power Plate has been around longer and with great reliability. The Power Plate machine is engineered with Precision Wave Technology. That means the vibration is harmonic and clean, which is very important for your body to accept the vibration and receive maximum benefit.

If you have osteoporosis, or any chronic physical degenerative condition, I strongly suggest giving the Power Plate machine a try. It’s easy to set up and use. It doesn’t take up a lot of space. And dollar-for-dollar, it might be the best exercise investment you can make.

In addition to diet and exercise, you can supplement your bone-building efforts with, well, a supplement, such as Ultimate Bone Support. (800-791-3395). Ultimate Bone Support is unique in that it combines the power of several strategic nutrients that support bone and even enhance collagen growth, as well as the scientifically researched strontium citrate. Using this cutting edge formula along with the Power Plate, you can prevent and even begin to reverse osteoporosis. Numerous studies support the importance of these ingredients, which include silica, vitamin K2, vitamin D3, and L-lysine, in building strong bones and collagen.

Having healthy bones and a strong skeleton is the foundation of healthy living as we age. But even if you were like me and made poor diet choices as a teenager, it’s never too late to slow and even reverse your bone loss. Begin today to make choices that will keep you strong, stable, and independent for years to come.

When Inflammation Destroys Your Bones and Causes Other Major Health Issues

Our modern lives certainly include a lot of conveniences. We can get in touch with anyone at almost any time, have our cars tell us how to get to the nearest fast-food restaurant, and have whatever we want delivered to our homes with the click of a button. But all these “conveniences” may be taking a toll on our health in ways we don’t even recognize. That’s because almost everything we do either promotes or suppresses inflammation in our bodies.

Some inflammation can be a good thing. It’s an important part of our immune response. But when we’re constantly putting our immune system on alert for no good reason, we may begin to suffer from chronic inflammation. And the stress of being constantly connected, eating an unhealthy diet, and going into debt because that online sale was too good to pass up can stoke the fires of inflammation.

Some chronic inflammation sufferers have felt badly for so long, they don’t even recognize that this isn’t normal. But if you constantly have bodily aches and pains, general stiffness, and a poor mood, inflammation could be the culprit. It can also lead to difficulty concentrating, weight gain that doesn’t have an obvious cause, shortness of breath, and an irritable bowel with constipation or diarrhea.

Inflammation also contributes to atherosclerosis, coronary heart disease, depression, osteoporosis, arthritis, and even cancer. In fact, one study published last year found that inflammation related to allergic reactions can facilitate the spread of cancer from one area to another. The researchers found that inflammation increased the prevalence of a known cancer biomarker called chitinase-3-like-1, or CHI3L1 for short. To investigate the connection, the researchers bred two groups of mice, one of which they genetically modified so they couldn’t make CHI3L1. They caused the mice to become asthmatic and then introduce breast cancer cells to them.

Four weeks later, the researchers found that the mice that couldn’t make CHI3L1 were in much better shape than the other group. They had less inflammation, their tumors were smaller, and the cancer was less likely to have metastasized to their lungs. Right now, we can’t genetically modify ourselves to shut off CHI3L1, but this study is an important indicator that we should do what we can to minimize both our inflammation levels and our exposure to allergens that can trigger inflammation.

Unfortunately, as we age, minimizing our inflammation levels can be harder to do. That’s because as our hormones dip, inflammation levels can rise. Estrogen in particular is a natural anti-inflammatory. But, as we reach menopause, our levels naturally decrease. As estrogen drops, so does our ability to build new bone. So menopause can be doubly challenging if you’re trying to avoid osteoporosis, as we discussed earlier.

Researchers aren’t entirely sure why estrogen, along with progesterone and testosterone, is so effective at reducing inflammation, but it’s clear that there’s a connection, as chronic inflammation commonly becomes more pronounced in women as they move through menopause. Part, though certainly not all, of the reason may be that the hormone changes of menopause often contribute to weight gain in women. And we know that excess weight, particularly around the belly, increases inflammation. Losing weight can definitely help reduce the inflammatory response, though it won’t quell it completely.

Because your declining hormones contribute so much to chronic inflammation, hormone replacement therapy may be beneficial in restoring your health. If you choose to go this route, make sure you find a health care professional who uses natural hormones. Synthetic hormones are chemically different from the ones our bodies make, so they act a bit differently, and they can actually make your health worse. Bio-identical hormones, on the other hand, are safer. You just have to make sure you get the right dose, so your nurse or doctor should be testing your hormone levels regularly. Never try to self-prescribe hormones. There’s a delicate balancing act to hormone levels, and it’s not one you can master unsupervised.

In addition to hormones, there are a number of herbs and other plants to fight inflammation. As we age, free radical production increases, making it harder for our bodies to control and manage inflammation. Plus, as we produce more free radicals, we produce more inflammation, and vice versa. This process is becoming known as “inflammaging.” Fortunately, by making wise choices, we can control and reduce the effects of inflammaging.

One of the best ways to do this in your diet is with ginger. Many studies over the past several decades have confirmed ginger’s anti-inflammatory properties. In fact, ginger shares many pharmacological properties with non-steroidal anti-inflammatory drugs (NSAIDs) but with fewer side effects. Ginger’s anti-inflammatory effects may be even more pronounced when combined with turmeric, and ginger can be especially beneficial in alleviating the symptoms of rheumatoid arthritis, which is linked to chronic inflammation. Ginger tea after meals, with meals or anytime during the day is a great healthy habit. When you get bored with it, you can try turmeric tea or combine the two, or add some lemon.
Medicinal Mushrooms are another potent anti-inflammatory, which helps explain their popularity in folk medicines around the world. You can try the gourmet lion’s mane mushroom or the more familiar shiitake to benefit from the fungi’s anti-inflammatory effects. One study found that lion’s mane mushrooms can be particularly helpful in reducing inflammation associated with obesity.

Berberine has a number of benefits, including anti-inflammatory effects. It’s being studied for its ability to slow the proliferation of oral cancer cells, to reduce scarring and inflammation after surgery, and to reduce blood sugar and inflammation associated with diabetes.

One of the biggest risks of chronic inflammation is that it can contribute to a number of other diseases, especially heart disease. Fortunately, there is a product that provides a one, two, three punch for fighting inflammation and heart disease. Start with Reduloxin. This formula is one of the safest ways to reduce inflammation. It’s not hard on your digestive system like some alternatives can be, yet it is still very effective in helping your immune system respond in an appropriate manner rather than getting out of control.

Finally, Advanced Polyphenol Formula is a nutrient-dense option for keeping arteries, veins, and micro-circulation in good health. Even better, it helps your body mop up the free radicals that contribute to inflammation. You can order both of these products by calling 800-791-3395.

Nutrition Detective

Lowering Your Blood Pressure With a Very Simple Lifestyle Change

In our fast-paced world, sometimes it seems that the only thing keeping up is our blood pressure. Rates of hypertension continue to rise, contributing to an increase in cardiovascular disease and other health issues as we age. While you can force your blood pressure to go down by getting on and staying on medications for the rest of your life, they have detrimental effects on your body. Fortunately, there’s a better, safer, and less-expensive way.

This better way will, of course, involve some lifestyle changes. But this could be the easiest lifestyle change you ever make.

According to a study recently published in the journal Phytomedicine, this amazing change is simple: Just increase your intake of flavonoids and polyphenols. You’ll lower your blood pressure, decreasing your risk of cardiovascular disease. Your blood vessels will be healthier, and you’ll have better access to nitric oxide. If you’ve been a reader for long, you know how important that is. Your blood will circulate better, and you’ll have less vascular inflammation and oxidative stress.

Less inflammation and oxidative stress is good news for your whole body, not just your heart. You can increase your polyphenol intake by adding lots of fruit and vegetables to your diet. Try to eat a variety of colors. You’ll get the added benefit of fiber, which will improve your digestive system too.

If eating more fruits and veggies doesn’t lower your blood pressure enough, there’s another way to get more polyphenols. You can take Advanced Polyphenol Formula (800-791-3395) to reap all these positive effects. It’s a great way to supplement your diet to ensure you’re maximizing the power of polyphenols to benefit your health.

LETTERS

Q: I have suffered with acid reflux for years. My doctor gave me Prilosec. I have taken it now for six months. I read that one should not take it for more than 12 weeks. Are there any health issues that I should be aware of in taking Prilosec? – Mary Beth J., via email

Dear Mary Beth,
Long term use of Prilosec can make you more susceptible to bacterial infections (H. pylori), compromised bone (poor calcium absorption), and other nutritional deficiencies (B12, iron, folic acid, and zinc). Minimizing stomach acid has effects that are well beyond digestion. You may want to speak with your doctor and slowly get off of the Prilosec.

In addition to the usual recommendations (avoid smoking, processed and fried foods), here are some practical tips you can consider: eat slowly, limit alcohol (determine which type of alcohol agrees with you and don’t drink alcohol on an empty stomach), and replace carbonated beverages with water and herbal teas.

It’s also important that you manage your rest and stress appropriately. To manage your rest, avoid food within two to three hours before bedtime and sleep with your head slightly elevated. This usually means using two pillows. To manage your stress, consider yoga, meditation, walking, and talking to friends, family, and/or professional counselors.

Finally, try taking melatonin before bed. Not only will it help you sleep better, but it will help your acid reflux. In a recent study, researchers gave 350 patients with GERD 6 mg of melatonin along with some common nutrients or omeprazole (the drug used in Prilosec). They gave the omeprazole half the maximum dose (20 mg). After 40 days of
treatment, every single one of the melatonin patients was free of all systems. Only 65.7% of the omeprazole group was symptom-free. So give melatonin a try. It really works well.

Q. You and Dr. Fuchs have written a lot about the dangers of BPA. What about BPA in toilet paper? Is this a concern? If so, what brands should we not use? – Angela, via email

Dear Angela,

Thank you for bringing this to our attention. Yes, most toilet papers do contain BPA. What's more, you'll even find BPAs in recycled toilet paper. However, we're not sure if this is a concern for most individuals, as there’s not a study that I’m aware of. The studies we do have just show that most toilet paper products do have BPA. For instance, one study found BPA in 80 of the 99 toilet paper samples the researchers tested. Another study found that the BPA in wastewater came from toilet paper. So we know BPA is in toilet paper.

But how much? Most of the studies show the amount is quite small. Not enough to affect most of us. But if you have chemical sensitivities, you may want to seriously consider replacing your extra soft store bought for a brand such as Seventh Generation.

http://pubs.acs.org/doi/abs/10.1021/es202507f

http://www.witpress.com/elibrary/wit-transactions-on-ecology-and-the-environment/78/14382