SOME FOODS TO BOOST BONE HEALTH

"Osteoporosis is a chronic condition that causes bones to become weak and prone to breakage," Jennifer Brown M.D., a board-certified physician in family medicine and obesity medicine. Dr. Brown went on to say, "It usually occurs in postmenopausal women as estrogen levels decline." A diet rich in essential nutrients can help one avoid painful breaks. It is important to make sure you are getting calcium, magnesium and vitamin D in your diet.

One of the foods that should be in your diet includes LEAFY GREENS. Leafy greens (such as spinach, kale and collard greens) provide both calcium and magnesium. Calcium strengthens bones, while magnesium supports muscles and helps keep bones healthy. These greens are easy to add to meals and can help maintain bone strength naturally," says Raj Dasgupta, M.D.

Dr. Dasgupta recommends eating one to two cups of leafy greens daily. You can enjoy them cooked or raw. If you can't stand the thought of eating leafy greens, try adding a handful of baby spinach into a smoothie. You will get the benefits without even realizing the spinach is there.

Our next post will be about another food to help boost bone health.

file photo of some leafy greens

 

WAYS HOPE HEALS

Yes, you read the title to this post correctly, hope has healing powers! Following are three science-backed ways hope can heal:

1. Hope Boosts Immunity. According to Suzanne Segerstrom, Ph.D., immunology researcher, "Higher optimism is linked to reduced inflammation and better antibody responses." Research has shown that hopeful patients have stronger immune systems than do others. Therefore, positivity may help speed healing and recovery.
2. Hope Nixes Pain. A study in The Journal of Pain found that hopeful patients reported less postoperative pain. Tor Wager, Ph.D. has stated, "positive expectation activated pain-inhibiting brain networks." It is believed these networks may help accelerate rehabilitation. Personally, I believe this to be true based on my own experiences.
3. Hope Strengthens the Heart. Researchers have found that heart surgery patients with higher hope scores have fewer complications following surgery. Cardiologist Martha Gulati, M.D. explains it this way. "Hope triggers parasympathetic balance by lowering blood pressure and aiding healing.

Hope is not only good for the soul, but is also good for the body.

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CAN WALKING PREVENT BACK PAIN?

Back pain is a very common complaint. Would you believe that walking can help prevent back pain? A new study published in JAMA Network Open has found that those who spend more time walking daily were less likely to develop lower back problems than those walk very little. The findings indicated that while walking briskly did play a role, it was not as important as simply getting walking in daily.

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BUYING A GOOD MULTIVITAMIN

Like everything else, not all multivitamins are created equal. When purchasing a good multivitamin, look for stand-out stars including potassium, niacin, folate, selenium, and zinc. Look for vitamins C and E and copper for added antioxidant power. According to Dr. David Brownstein, "Antioxidants, including vitamins C and E, help to lower inflammation."

When your body has the vitamins it needs, such as those listed above, you will have energy, mental clarity, improved mood, better sleep and strengthened immunity. As a reminder, if you think you might have a vitamin deficiency, talk to your doctor. Some simple blood work can give you answers.

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THE IMPORTANCE OF IODINE

Iodine is an element you may not really think about, but it is necessary for proper thyroid function. The body does not produce iodine, so we must get it from our diets. According to Dr. David Brownstein, "Iodine deficiency is occurring at epidemic rates. The National Health and Nutrition Examination Survey showed that iodine levels have fallen nearly 60% over the last 40 years."

Iodine deficiency is one of the most common and preventable world health problems. This deficiency leads to goiter and thyroid disorders.

This file photo shows some of the ways to get iodine in your diet.

IMPORTANCE OF VITAMIN A

Vitamin A is another critical component to our immune systems. Persons low in vitamin A are more susceptible to infectious diseases, including viruses. Again, a simple blood test can verify whether or not this is your problem, especially if you seem to be sick a lot or catch everything going around. 

Vitamin A is also important for good eye health. A vitamin A deficiency can lead to poor night vision.

Below is a picture of some vitamin A food sources. But remember, our poor soil in many cases leaves a need for supplementation.

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IMPORTANCE OF VITAMIN B12

Vitamin B12 is another essential vitamin to good health. Again, many of us are low on this important vitamin. If you don't know your vitamin B12 level, ask your doctor about it. A simple blood test will tell you if you need supplementation. Vitamin B12 is necessary to promote healthy nerves and blood cells. It also supports your energy levels.

Are you a fatigued individual? Get that blood test to check your vitamin levels. "Vitamin B12 is one of the most important nutrients for a fatigued individual," says Dr David Brownstein. He added that, "B12 deficiency is common." I know I personally have this deficiency and take a tablet daily. It is amazing how that changes my stamina. I am 79 and keep up with my 3-year-old great-granddaughter to my own surprise. 

For superior absorption, if your doctor doesn't think you need the B12 tablet just a multivitamin, choose a multivitamin that contains vitamin B12 as methylcobalamin.

IMPORTANCE OF VITAMIN D

Vitamin B is an important vitamin that helps boost immunity and prevents bone loss and hair loss. Unfortunately, deficiency of this important vitamin is common. Vitamin D deficiency affects around 42% of the population in the United States. according to the National Institutes of Health. When buying to supplement, choose vitamin D3. Below is a picture showing some of the important vitamin D foods.

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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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WE ARE 'DIRT POOR'

Did you know that eating a healthy diet may not mean you are getting all the nutrients you need because our food supply has become deficient as modern farming strips critical nutrients from our soil? According to a statistic from the journal NUTRIENTS, one out of three people is at risk of vitamin deficiency.

One landmark study done by researchers from the University of Texas at Austin's Department of Chemistry and Biochemistry that was published in the Journal of the American College of Nutrition, analyzed Department of Agriculture nutritional data from 1950 and 1999 for 43 different vegetables and fruits. The study found substantial declines in the amount of vitamin C, iron, riboflavin (vitamin B12), protein, calcium and phosphorus. The culprit for this problem is today's poor dirt. Modern agriculture methods have stripped away critical nutrients from the soil.

Our next couple of posts will discuss what we can do to rectify this problem for ourselves and our families.

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