FOODS TO BOOST BONE HEALTH IV

This is the final post in this series on bone health. Prunes. Don.t snurl your nose, prunes really aren't that bad. For a while now, I have been eating 2 prunes a day to counteract a medicine I have to take. I have come to look forward to eating them! Actually, prunes are a bone-strengthening powerhouse. Prunes contain vitamin K, potassium and antioxidants that support bone strength, according to Dr. Raj Dasgupta., who says, "studies suggest prunes may slow bone loss in postmenopausal women."

Dr Jennifer Brown said, "It's a good idea to incorporate 50 grams, equivalent to five or six prunes, into your diet daily. She went on to say, "I would advise women to introduce them gradually to avoid unpleasant GI side effects," such as cramps, gas, or bloating.

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DAVID BROWNSTEIN, M.D. ON OUR FOOD SUPPLY

 Dr. Brownstein, one of the leading holistic medicine practitioners in the country, has stated, "Unfortunately, our food supply has become deficient in many vitamins and minerals". But he continued by saying, "deficiencies can be rectified with supplementation."

When we ignore the deficiencies over time, we may start to see unexplained symptoms such as the following:

• Fatigue, low motivation
• Impaired brain function
• Muscle Cramps
• Frequent illness
• 
  

If you notice one of more of these symptoms occurring often without explanation, ask your doctor to do some blood work. You may need some supplementation. If that is the case, you are not alone. Many of us need a good multivitamin or various vitamins or minerals, your blood work will show that. Follow your doctor's advice.

Going forward, we will have some posts on the most common deficiencies. Our next post will be on vitamin D.

By the way, Dr. Brownstein does have newsletter, monthly, I think. It is Dr. David Brownstein's Natural Way to Health.

 

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #9

Today is our last post of preventable deaths per Dr. Alker. A few of the reasons have surprised me a little but most have not. It is probably the same for you. Today we will post about spiders. There are spiders all around us but fortunately only two types in the United States have venom potent enough to be seriously dangerous. You probably already guessed correctly, the two are the black widow and the brown recluse.

you can reduce the risk of being bitten by a dangerous spider by keeping sheds and garages tidy and avoiding wood piles. Brown recluse spiders love wood piles. You can also reduce your risk by wearing gloves and/or other protective clothing when areas where these spiders might be.

If you are bitten by a poisonous spider, call poison control immediately and go to emergency care if needed.

Dr Alker has said, "I will concede that we all must eventually die of something, but although this is not official medical advice, I recommend aiming for a cause of death NOT listed in this book." She is speaking of her book 99Ways to Die And How to Avoid Them. If this series of posts has interested you, consider checking out her book.

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TIPS FROM ASHLEY ALKER, M.D., ON PREVENTABLE DEATHS #7

Today's post is about mushrooms. Be cautious about foraging wild mushrooms. Many poisonous varieties look very much like edible ones. Thousands of accidental mushroom poisonings occur in the United States every year.

For instance, the deadly death cap mushroom contains amatoxin, a very potent poison. Mushrooms with white gills under the cap, a ring around the stem, red coloring, or an unpleasant smell may be toxic.

Dr Alker suggest you go "foraging for mushrooms in the aisle of your supermarket".  

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TIPS FROM ASHLEY ALKER, M.D. ON PREVENTABLE DEATHS #1

Dr Ashely Alker notes that vaccination is one key way to prevent death. A study published in The Lancet estimates that since 1974, vaccines have averted 154 million deaths worldwide, including 146 million in children under age 5. There is controversy from time to time on vaccines and the benefits. I, personally, refused to take the covid vaccine because it was rushed out, not tested, and as time has passed, I am thankful I did not take it. But I agree that time-tested vaccines are necessary and do save lives. 

Dr Alker has said, "Many of the deaths I write about are preventable through public health education." We will touch on a few more of them this week. Tomorrow we will talk about a Brain-eating amoeba.

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TIPS FROM ASHLEY ALKER, M.D. ON PREVENTABLE DEATHS

Dr. Alker is an emergency medicine physician and healthcare advisor. She describes herself as a "death escapologist" because of her experiences in the emergency department watching people die of preventable causes. We will talk about some of her ideas on preventable deaths over the next few posts. She has written a book entitled "99 Ways to Die And How to Avoid Them". We will explore a few of them. This is what Dr. Alker has said about her book, "Many of the deaths I write about are preventable through public health education. If enough people read this book, I do believe lives will be saved."

Stay tuned friends. We will start discussing some of her theories next. 

MUSIC AS MEDICINE?

Have you ever considered music as medicine?  I know when we brought my late husband home from the hospital on hospice, my daughter set up music at his bedside. She is a medical professional who works with critically ill patients, and I was thankful she knew what to do. It was obvious how the music relaxed him. I hadn't thought much about that now as my husband has been gone four years.

Yesterday while reading, I came across a small note from a Dr. John Westerdahl who wrote, "As a health professional, I strongly believe in the concept of music as medicine." He went on to say that he had had lectures and mini concerts at a medical center to demonstrate how peaceful and relaxing, as well as energizing, good-quality music can be. He ended by saying, "I even had a physician on our wellness and lifestyle medicine staff that would play the harp in patient rooms if they requested it."

I am a believer.

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HOW MANY CALORIES DO YOU NEED?

Don't over diet!  According to Neal Barnard, MD author of Breaking the Food Seduction, eating too little can work against dieting.  Eating too little not only depletes glucose, it also curtails the production of leptin, a hormone made by fat cells that helps regulate appetite.  "Within a few days of starting a diet, your leptin levels can drop by half.  Plummeting levels can increase appetite and bring on a binge." 

Use this formula to determine the number of calories you should eat a day.  Multiply your target weight X 10 and never eat fewer calories than that number daily.  In other words, if your target weight is 140 pounds, you should not eat less than 1400 calories a day.  And be sure to exercise 30 to 40 minutes a day (walking is fine and is a good exercise-expensive gyms and equipment are not necessary).  And research shows that daily activity maintains healthy leptin levels.

Remember, when trying to lose weight, crash dieting is never a good idea.  Always eat a healthy diet and learn to control quantity.

Note: It is best to talk to your doctor before going on a diet, especially fad diets or current trends.

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QUOTES FROM DR KENNETH COOPER

Kenneth Cooper, MD, who turned 95 two days ago, -founder of the world-renowned Cooper Clinic in Dallas Texas, stated, "In 1968 when my first book Aerobics was published, and in 1970, when I founded The Cooper Aerobics Center in Dallas, preventive medicine was still a new concept.  I wanted to help move medicine away from a strict emphasis on disease treatment toward disease prevention through exercise, diet, and stress control." 

We owe thanks to Dr. Cooper for awakening awareness in all of us to not only exercise but how our diet can help or hinder our overall health.  He continued on to say, "From the beginning, we emphasized aerobics and nutrition.  The two go hand in hand.  Not that it's always easy to eat right or to change ingrained habits - our busy lives put our nutrition at risk.  We grab food on the run without thinking about what we are putting into our bodies.  When we do try to eat better, we are often confused about what we should eat."  Dr. Cooper's last statement there is why I started this blog.  My goal is to help us all, yes - me as well as you, - learn to use food to help our bodies be healthy working machines.

 "A sensible and well-informed approach to eating is essential to good health."  by Kenneth Cooper, MD

The late Dr Cooper

Dr. Cooper's story is amazing. You might want to check it out sometime.

DON'T OBSESS OVER YOUR DIET!

"Obsessing over being healthy can make you less likely to stick with good habits.  It can leave a busy person so defeated that you adopt a 'screw it all' mentality" -  Susan Love M.D.  Don't obsess.  Just do the best you can with whatever circumstance you find yourself in.  Even 'fast food' restaurants offer side salads (and they give you the dressing on the side so you can determine how much, if any, to use!), often baked potatoes, apple dippers or other fruits, etc.  Try to make sure you eat a fruit or vegetable at every meal and don't obsess about every meal!!

 

DRY, CHAPPED WINTER LIPS?

According to NYC dermatologist Joshua Zeichner, M.D., try a lip ointment with lanolin. He says, "It forms a breathable seal that limits environmental aggressors, softens rough skin and hydrated lips. Think of lip balm as a seal between your lips and the outside world, apply it before leaving the house to protect them from harsh winter elements like wind and cold temperatures."

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HAVE TROUBLE GETTING TO SLEEP?

Are you one of those people who have trouble getting to sleep after getting to bed? A good night's sleep is important to your health so you need to start working on getting to sleep well before bedtime. That's right, start working on getting to sleep at about two o'clock in the afternoon. Ann Romaker, M.D., director of the Sleep Disorders Center at St. Luke's Hospital in Kansas City, says the effects of caffeine can linger up to 8 hours. Therefore, for a 10 pm bedtime, you should switch to caffeine-free drinks by two in the afternoon.

Another tip is from Chin Moi Chow, Ph.D., a senior sleep lecturer at The University of Sydney in Australia. Eat bold flavors for lunch and milder flavors for your evening meal. Acidic and heavily spiced dishes eaten late in the day may cause sleep-disturbing acid reflux in the night.

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MAGNESIUM FOR FIBROMYALGIA PAIN

If you are one of the unlucky ones who suffer from fibromyalgia pan, try taking a magnesium supplement. Dr. Amy Myers, an MD, has stated, "Magnesium is one of the most common deficiencies I see in those with fibromyalgia." She goes on to say, "But I've had several patients completely reverse their symptoms just by taking magnesium" Her advice is to take in a total of 320mg of magnesium a day through diet and/or supplements. Magnesium is found in bananas, beans, nuts, seeds, and leafy greens.

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MALNOURISHMENT AND CANCER PATIENTS

NOTE: This is general information and may not work in specific situations. First and foremost, follow your doctor's advice. But do your best to stay nourished properly!

One of the biggest problems many cancer patients face is a lack of appetite and the foods they do eat not tasting so good.  Ironically, good nourishment is one of the things they need most.  The body simply cannot fight cancer (or other illnesses) without proper nourishment.  It is one of the most important overlooked areas in so many patients' cancer treatments.  If someone you know is fighting this horrific disease, one of the most important things you can do to help is to see that they eat and eat properly.  They do not have to eat a big meal.  In fact, small meals are preferable.  But something as important as the proper broth or soup can do wonders to help the body heal.   Often these patients are too sick to cook for themselves so make sure they have soups, broths, fruits, etc available at all times.  There are several articles on this site to help you with that. Rebecca Katz, a chef who works with oncologists, nutritionists, and cancer wellness professionals says, "As many as 80% of cancer patients are malnourished, often leaving them too weakened to withstand ongoing treatment.  Keeping them nourished with healthy foods gives patients a better chance of making the transition from cancer patient to cancer survivor."  Dr. Keith I. Block, MD has said, "Eating a plant-based diet is fundamental to a successful cancer fight."  Something as simple as a handful of blueberries can be very helpful to patients.

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A MIGRAINE IS NOT 'JUST A HEADACHE'

As any migraine sufferer can tell you, a migraine is more than just a headache. Anyone who's never had one wouldn't understand how awful one can be. According to Dr. Lawrence C. Newman, director of the Division of Headache at NYU Langone Health in NYC and chair of the American Migraine Foundation, "A migraine is a valid neurologic condition and can last anywhere from a few hours to three days." Dr. Newman suggests that because the migraine brain is so sensitive to change that sufferers should try to establish regular sleep cycles and avoid sleeping in on weekends. They should sleep the same number of hours each day. If you have a severe headache, it should be checked out by a physician as it may be a migraine or other serious condition.

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PLANTS AND FRESH AIR

Dr. B.C. Wolverton, PhD who did research for NASA stated in his book, How to Grow Fresh Air, "The ability of houseplants to improve the quality of air we breathe is now accepted scientific fact". His research showed that houseplants filter out airborne pollutants like ammonia, formaldehyde, etc. What a nice way to filter the air and have a nice look at the same time. Some plants he found particularly good for purifying the air indoors and easy care are: Bamboo Palm, Rubber Plant, English Ivy, Corn Plant and many more. 

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IS YOUR CHILD'S STIFF NECK MENINGITIS?

Hearing about meningitis in their child's school can be very frightening for parents. Here is some advice from doctors for parents in that situation.   Doctors warn you should go to the ER immediately if your child complains of a stiff neck, headache, and has a high fever.  While meningitis is rare it is very serious.  Most children today are vaccinated against the disease but while doctors used to think the vaccine lasted 10 years, they now believe it lasts only 5 years.  Dr. Sandra A. Fryhofer, past president of the American College of Physicians, stated that one minute you think you kid has the flu; the next she's comatose."  Dr. Ari Brown, a pediatrician in Austin, Texas added, "But if your child can look up at the ceiling, down at his toes, and isn't bothered by light, he probably does not have meningitis."  Dr. Fryhofer added that any child can get meningitis but high school and college students are most likely to get it as they share everything including drinks, kisses, clothes, etc.

It is a good idea to check shot records to be sure your child's vaccination is up-to-date and if they are in school or college, chances are it is.

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MIGRAINES ARE NOT 'JUST A HEADACHE'

 As any migraine sufferer can tell you, a migraine is more than just a headache. Anyone who's never had one wouldn't understand how awful one can be. According to Dr. Lawrence C. Newman, director of the Division of Headache at NYU Langone Health in NYC and chair of the American Migraine Foundation, "A migraine is a valid neurologic condition and can last anywhere from a few hours to three days." Dr. Newman suggests that because the migraine brain is so sensitive to change that sufferers should try to establish regular sleep cycles and avoid sleeping in on weekends. They should sleep the same number of hours each day. If you have a severe headache, it should be checked out by a physician as it may be a migraine or other serious condition.

ANOTHER GOOD QUOTE FROM DR. BLAKE LIVINGOOD

Read this once then read it again and let it really sink in

"If you build health, you get health. If you focus on sickness and disease, you get sickness and disease." Dr. Livingood

Where is your focus?

 

CUT YOUR ARTHRITIS RISK WITH VITAMIN C

Some studies have shown that taking 500 mg of vitamin C daily could cut your risk of developing arthritis by 25%. Dr. Theodosakis, a preventive medicine expert at the University of Arizona College of Medicine, explained that vitamin C mops up free radicals before they can damage joint tissue. He stated, "Plus, it activates the enzymes that build healthy new joint cartilage." If you want to improve your chances of avoiding arthritis, talk to your doctor about taking vitamin C. I said to talk to your doctor because you should never start taking supplements without consulting your doctor first.

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