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Maintaining Critical Bone Health Requires Your Attention

It is time for you to take note of what you need to be doing to maintain healthy bones. Osteoporosis and Osteopenia, common conditions that reflect negative changes within the very bones that support your body’s daily activities can sneak up on you and erode away your active lifestyle, or even contribute to premature death.

I encourage all my patients, men and women alike, and even children too, to pursue the following “bone wellness program”.

1. Walk 20 to 30 minutes, 5 days a week.

2. Limit caffeinated beverages to 1 per day.

3. Lower stress that can accelerate bone loss.

4. Increase intake of vitamin D, calcium and strontium.

5. Increase your vitamin K intake.

6. And keep your cell phone away from your body.

You will probably be surprised to learn that 70 percent of Caucasians and some 95 percent of African-Americans have lower than optimal levels of vitamin D.

You should also know that vitamin K is a fat soluble vitamin which is critical for strong bones, healthy blood vessels and can even protect the prostate too. Dark leafy veggies provides K1, however vitamin K2 is most commonly found in a supplement form and is a real must for those serious about bone health.

You might be wondering how a cell phone may hurt your bone health? Well the latest research is compelling and needless to say thought provoking. Wearing a cell phone on your hip may reduce bone density in an area of the pelvis, called the iliac wings. The study looked at 150 men who carried their cell phones on their belts. The men carried their phones for an average of 15 hours a day, and had used cell phones for an average of six years. If the electromagnetic fields can affect bones that are dense, what is it doing to the rest of your body’s tissues?

I want you to be well. A healthy world is a happier and more productive world.

Take care of your bones – the rest of your body is counting on it. I have men and women in my clinical practice that no longer can live life to its fullest because their bones have silently eroded away due to inactivity, inaction and genetics. Don’t fall prey to the passage of time. The good news is your bones are dynamic and can become stronger.

Avoid Premature “Hormonal Failure”

Men and women alike are prematurely aging and having what is called “Gonadal Failure,” which simply means their ovaries and testicles are losing the battle to keep them youthful and optimally well.

A day can’t go by that you don’t turn on the television and see an advertisement for improved “intimacy” or a male product to basically fix something that is not working up to desired expectations. Now the latest research has confirmed that common health conditions can dramatically affect testicular hormone production. Clinically, I can tell you that it is not just a male health issue, women also experience pre-mature peri-menopause and overt menopause due to these conditions too.

My latest book, “His Change of Life,” addresses the impact of low testosterone that strikes down males in their prime. This study confirms the trends we, as healthcare providers, have all seen in family practice.

Lowered “sex hormone” production has been shown to be triggered by many conditions including diabetes, high blood pressure, sleep apnea, obesity and stress. A study of men, published October 2009, showed strong association for sleep apnea and work stress. The researchers dramatically stated, “We suggest that a host of chronic illnesses have a high prevalence of secondary hypogonadism. Men who have chronic medical or psychological illnesses should have their testosterone level checked, especially when sexual dysfunction symptoms or signs are present.”

Whether male or female, the bottom line is that stress, sleep apnea and a myriad of other health issues will prematurely age you, and rob you of the very “sex hormones” that helped transform you from a prepubescent child into the adult mind and body that you enjoy. Could you imagine the proverbial rug being prematurely yanked from underneath your very current existence? Many of you reading this article may already be suffering from these premature changes.

Unfortunately, most people have accepted that in their “old age” that certain changes will occur to our minds and bodies. But I must implore everyone, that no one should accept premature failure of their well-being from otherwise treatable conditions. I encourage all my patients routinely to get their hormone levels measured. In the interim, control your stress and if you snore, get tested for sleep apnea.

It is True that ‘Stress Kills’

We have all heard that ‘stress kills’, but just what does that really mean and where’s the proof?

Well, the research is overwhelmingly scary to say the least. In fact, if you are stressed, bitter, angry, whatever it is, try to rise above and let it go to the best of your ability. Sure there are times when stuff happens, sometimes very bad stuff. As I tell my patients, don’t let it get to you more than you have to. Definitely don’t keep on revisiting it, and during stressful times “nurture” your body and mind.

I chose the word “nurture” for a reason and with clear intention. There is no more important time to support your body than during times of challenge and stress. Intention is so important in all our daily actions and deeds, when it comes to being nice to you, your body and wellness, adopting a forgiving positive intention may just make the difference when it comes to your health.

Let’s take a look at some of the compelling research, and remember these examples are just the tip of the iceberg.

Researchers have discovered that ignoring your feelings can literally erode away your health and tear you up from the inside-out. I have seen this time and time again over the last 17 years of clinical practice. Those that don’t process their stress, get more autoimmune diseases like lupus, multiple sclerosis and cancer. Here are some experts from an article that just came out in the Miami Holistic Health Examiner October 7, 2009.

“Extreme suppression of anger was the most commonly identified characteristic of 160 breast cancer patients who were given a detailed psychological interview and self-administered questionnaire. Repressing anger magnified exposure to physiological stress, thereby increasing the risk of cancer” [Journal of Psychosomatic Research].

“Extremely low anger scores have been noted in numerous studies of patients with cancer. Such low scores suggest suppression, repression, or restraint of anger. There is evidence to show that suppressed anger can be a precursor to the development of cancer and also a factor in its progression after diagnosis.” [Cancer Nursing – International Journal]

“Forgiveness could boost the immune system by reducing the production of the stress hormone cortisol” [Endocrinologist Dr. Bruce McEwen, Rockefeller University – New York].

We are all stressed, just living in our modern world of economic, political upheaval and overcrowding is a challenge for all of us. The way we handle it, though, is the “magical key” to our survival and the survival of our loved ones. I routinely recommend my patients analyze all their sources of stress, and then come up with a concrete game plan. After all, if you wanted to drive from your home to the store, you would lay out in your mind “how to get to your final destination”… and isn’t the ultimate final destinations our ‘wellness’?

So, take some time and figure out if you can let some stress go in a kind and benevolent way. While doing this mental process, you will find yourself feeling better. Also remember stress robs the body of critical nutrients such as B vitamins, vitamin C and brain chemistry. Supporting your adrenal glands is critical, so take a good multi-vitamin, vitamin C, B-complex and take a look at an herbal combination to support the adrenal glands. Some of my favorites are mushroom combinations, rhodiola and ginseng. Also, make sure you get your sleep and stay well-hydrated (Vital XP). And remember, lose the stress by de-stressing, otherwise you will enter a state of dis-stress (distress), that is literally a state of “lack of ease” or dis-ease (disease).

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Health Tips On the Go!

Improve Posture

  • 1.Avoid slouching. Be aware of your posture as you walk, sit, and drive, keep shoulders squared and head pulled back and up.

  • 2.Imagine a thread pulling the top of your head toward the ceiling. Visualization can help improve your sense of position.

  • 3.If your job requires you to sit for long periods, take frequent breaks to stand, stretch and shake it out.

  • 4.Maintain a strong core to help support proper posture. Add core-training exercises to your daily routine.

  • 5.A firm mattress and ergonomic pillow help achieve proper back support while you sleep, so you'll stand straighter in the a.m.

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