fosamax plus d and cholecalciferol is a prescriptionmedication used to treat osteoporosis in women and men.it is a combination product that contains two medications: alendronate, a bisphosphonateand cholecalciferol, a form of vitamin d. this medication comes in tablet form and istaken once a week on an empty stomach and with a full glass of water. do not lie downfor at least 30 minutes after taking this medication.common side effects of fosamax plus d include stomach pain, heartburn, and constipation.for more information on this medication and all other medications, explore the rxwikiencyclopedia on the web or on your mobile device.
Jumat, 28 April 2017
alendronate and cholecalciferol is a prescriptionmedication used to treat osteoporosis in women and men. it is a combination product thatcontains two medications: alendronate, a bisphosphonate and cholecalciferol, a form of vitamin d.this medication comes in tablet form and is taken once a week on an empty stomach andwith a full glass of water. do not lie down for at least 30 minutes after taking thismedication. common side effects of alendronate/cholecalciferol include stomach pain, heartburn, and constipation.use this medication only as prescribed. to keep up to date with medication information,sign up for rxwiki notify.
fosamax plus d and cholecalciferol is a prescriptionmedication used to treat osteoporosis in women and men.it is a combination product that contains two medications: alendronate, a bisphosphonateand cholecalciferol, a form of vitamin d. this medication comes in tablet form and istaken once a week on an empty stomach and with a full glass of water. do not lie downfor at least 30 minutes after taking this medication.common side effects of fosamax plus d include stomach pain, heartburn, and constipation.for more information on this medication and all other medications, explore the rxwikiencyclopedia on the web or on your mobile device.
announcer: from louisiana's home team, thisis fox 8 morning edition at 6 a.m. anchor: ok, thanks a lot there chrissy. ifyou're worried about your bones becoming really fragile as you get older, you're not alone.dr. william junius joining us now to talk about preventing osteoporosis. thank youso much for coming in.and you are with peoples health, right? dr. junius: yesanchor: thank you for coming in. explain, for people who are not familiar, what isosteoporosis? dr. junius: so, osteoporosis is a diseaseof bone, whereby patients lose bone density and makes them more susceptible to fracture.anchor: and as we get older, what are things
things we can start doing to prevent that?dr. junius: so, the first thing in prevention is the proper diet. things like vitamin dand calcium help patients to maintain the bone density that they already have. the otherthings are exercise, maintain a healthy diet, sorry- a healthy body weight. the other things are muscle density, muscle mass to ensurethat the patients have the adequate strength to move around properly. probably one of themost important things for patients is to avoid falls. and that is to have a good healthy,clean environment around the house, no clutter on the floors. those are probably the bestthings to do for osteoporosis. anchor: you can get the supplements in vitamins.what are some foods that would have the c
and the d that you should be having more ofin your daily foods? dr. junius: the biggest thing that has vitamind and calcium would be things like dairy products, milk, cheese, yogurts, those types of foods.anchor: if you're lactose intolerant, then what do you do?dr. junius: probably at that point the best thing to do would be to take a supplement.anchor: ok. because overall, i guess the message you're trying to get across, people may notthink they have time to do all of these things, but what are you risking as you get older,like in terms of your daily body, what you'll feel like if you don't take careof that in advance. dr. junius: well, the thing about osteoporosis,is there is no pain associated with it, it's
a silent disease. and, me, as an orthopedicsurgeon, most of the time the patients finally see me for osteoporosis, they've had afracture. so, from our standpoint, we're not so much on the preventative side, but i seethe patients after they've broken a bone, such as a hip or a wrist or their spine. andthat's of course, what the patients really wantto prevent. anchor: ok, some good advice, so you don'thave to deal with that later on. thanks a lot doctor for coming in.
dr shojai: hi everybody, iãm here with drkim millman today. hello, doc. dr millman: hi there.dr shojai: welcome, welcome, welcome. dr millman: thank you. iãm honored to behere. dr shojai: great, thank you. i have actuallyhave a lot of questions for you, because this is a topic that is near and dear to my heart.iãm not going to blow it, because today weãre talking about something thatãs a secret organ.first, i just want to introduce you to our listener base, our viewer base. dr kim isa holistic md who practices in san francisco bay area, molecular geneticist and ex-engineerat [usc 00:00:38], trained infectious disease/epidemiologist and expert in osteoporosis and natural medicine;a stanford-trained md with 20-plus years of
medical research and clinical experience.you are no slacker; look at you with that bio.sheãs on us sharing with the information and advice about how to go about living healthily.she advocates eating colorful, organic diets, moving your body for stress relief, and turningto natural medicine when you have an illness or chronic condition. today dr kim wants totell us about the secret organ that controls our heart, our brain and our hormones. howãsthat for a secret? dr millman: [inaudible 00:01:16] is important.dr shojai: thatãs right, so doc, yeah, letãs have it. letãs get into the background. iãveknown you for a little while already. i know that youãve got some bulletproof credentials.youãve been doing all kinds of amazing stuff,
that just every passing conversation i havewith you just makes me think, ã¬wow, sheãs so smart!ã® i know youãve been really busywith the current research that youãve been doing. iãd love to hear about it. let usknow. dr millman: what i really want to talk aboutwith you and your listeners today is an epidemic. in 2004, the surgeon general came out andpredicted that 1 half of all people in the united states over 50, by 2020 will have thisdisease. this is a disease that can potentially impact your heart, your kidneys, your hormones,your brain, and essentially every organ in your body. what iãm talking about here isbone disease. now, i know that sounds weird, but hereãs the thing that you have to know.bones are an organ, and this organ is directly
responsible for controlling the health ofyour heart, your brain and every other organ in your body. if your bones start to degenerate... and the surgeon general predicts that 1 half of all people will have this problemover 50 ... then everything starts to fail. i believe that 1 of the reasons why we takeour bones for granted is because theyãre such a strong device in our body, so we thinkthat we can abuse them a little bit. well, iãm here to tell you that you canãt withoutsacrificing optimal health, because they are so tied to everything else. number 1, i wantto help your listeners today find out if theyãre at risk for this epidemic, because i knowthat 1 out of every 2 people who are listening here today could be at risk. number 2, evenif these people are not at risk, help them
to strengthen their bones so they can havea healthier optimal life. if they always want to have a clear, crisp mind and a glowingskin, a tiny waist, a great sex drive, they need to be thinking about how to keep theirbones healthy. i know that thatãs really a paradigm shift for people. keep your boneshealthy, and you stay healthy. let your bones degenerate and your sex drive, your clear,crisp mind, and your tiny waist goes with it.i really want to talk about 5 fundamental things that damage your bones and optimalhealth, and simple little tweaks that you can do to your lifestyle, to your diet, andsome simple botanicals that can really help your bones to get strong, and help you tohave a really fabulous life.
dr shojai: [okay 00:04:07]dr millman: lastly, i want to give people the opportunity to figure whether the thingsthat weãre talking about today are affecting them right now. i want to give your listenersthe chance to see if theyãre at risk for any kind of badness that would happen to yourbones and basically the rest of your body. if they are at risk, i want to talk aboutthings today that they can do to reverse that risk. if they know they have osteoporosis,i want to give them things today that they can do so that their bones donãt get anyworse, and actually to help them reverse the bone damage thatãs there already. then lastly,if a person is not at risk, who just wants to remain really active and healthy, i wantto also give them things to do that they can
do to strengthen their bones and keep theirbones and their optimal health as amazing as possible.dr shojai: fantastic. fantastic. where do we start?dr millman: the first fundamental reason why bones decay is inflammation. we know weãrean inflamed society; in fact, in the extreme situations, we have increasing rates of alzheimerand diabetes and autism. these are all inflammatory conditions. i believe that 1 of the reasonswhy we are so inflamed is that since the 1950s, weãve given up many of our [folk 00:05:39]foods of old, like raw milk, organic vegetables. these days, weãve given them up for so-calledfoods that come out of boxes, that are sugar-coated, high-fructose corn syrup. we have trans fats,homogenized fats, pasteurized proteins. you
know, the fda says that all of these thingsare safe for us, yet weãre in an epidemic of inflammatory diseases these days.bone disease is an inflammatory disorder. one of the inflammatory markers that i actuallylook at in my patients is homocysteine. if your homocysteine is elevated, youãre inflamed,so homocysteine is a marker for bone disease. people with high homocysteine are 2.5 timesmore likely to fracture their bones than someone who has a normal homocysteine. 1 of the mainmitigators of inflammation in the bone is a protein called rankl. rankl actually turnson a set of dna that creates this inflammatory little army that goes around. the bones decay,cells increase, and the bone-forming cells actually decrease. so youãve gone rankl turningon this inflammatory army that starts to go
and chew up the bone.i think that the best way to really decrease your inflammatory situation is by ... actually,1 of the reasons why i think it will ... the main thing that you need to do is figure outwhy are you inflamed and get those causes handled. 1 of the reasons why i think thatpeople are so inflamed these days is because of these [inaudible 00:07:27] foods that weãreeating. i believe that weãre becoming more and more and more allergic to these foods,because our bodies are seeing them, and the digestive enzymes in our gut are used to thefoods actually being natural. we havenãt evolved to have digestive enzymes that willdigest these gmo foods. weãre becoming more and more allergic to our food, the food ishybridized, weãre not keeping pace, we become
allergic to our food, and then our gut liningbreaks down. you know as well as i do that a leaky gut has all kinds of consequences.1 of the things that happens is that we become infected, because we lose that barrier againstinfection. you know that candida is much on the rise. a lot of people are doing anti-candidaldiets and feeling so much better. then the other thing that happens is that mineralsare notoriously difficult, actually, to absorb. because then we have this leaky, inflamedgut, itãs harder for us to absorb our minerals, and we become mineral-deficient. my number1 tip here is try to become a food detective. figure out what foods youãre allergic to,and take them out of your diet. i know this isnãt such an easy thing to do,because what happens is that the symptoms
of food allergies still overlap, so you couldbe allergic to wheat and you could have the same exact symptoms as you would have if youwere allergic to corn. itãs really hard to figure out, but these are things that a holisticpractitioner like myself and dr shojai can help you with. thatãs my best tip on inflammation,is get back to the foods of old, eat things that have come out of the ground, and if youãrenot a vegetarian, eat things that eat things that are coming out of the ground, and justget rid of the sugar, high-fructose corn syrup, trans fats, homogenized fats, pasteurizedfats. dr shojai: fantastic. when you say so, basicallyitãs an absorption issue with the leaky gut and also this rankl thing. rankl ... you guys,for you to look it up ... is r a n k l, for
those of you who curious about what docãstalking about and want to go google around and try and do some more research. weãregoing to give you a ton of resources as well after this, so just stay tuned. so thatãsyour number 1 cause for this deterioration? dr millman: the number 1 cause. number 2 isacidity. the ph of our blood is held in a very narrow range. the optimal ph of our bloodis 7.4, and the narrow range is 7.35 to 7.45. now, if we are lower than 7.4, like 7.35,our blood is acidic compared to optimal. we never have truly acidic blood. that wouldbe less than 7, and basically, we couldnãt survive with a ph less than 7 in our blood.then anything over 7.4 is alkaline, alkaline compared to 7.4. there are many chemical bufferingsystems in the body. 1 of the things is bicarbonate.
another thing that is very important is theshuttling to and from our bones of minerals, because minerals are this counterbalancingfactor to acidity. thatãs 1 of the ways that our body actually handles acidity, is actuallyto take the minerals from the bones. we have calcium and magnesium, sodium, potassium,iron, manganese and zinc. these are the major alkalinizing minerals that are held in ourbones. theyãre constantly being shuttled back and forth.these minerals are so important to all physiology, to metabolism. what happens is that in orderfor us to maintain homeostasis, which means that basically that weãre optimally functioning,the blood gets the minerals first. then the cells get the minerals second, and the bonesget whatãs left over. this is an issue; if
our blood is always acidic, weãre alwaysgoing to be shuttling the minerals back and forth from the blood. 1 thing that peopledonãt realize, and i donãt even think that mds realize this, is because minerals areso intracellularly kept, you canãt look at blood levels of magnesium and know whetheryouãre magnesium-deficient. you need to do something like a red blood cell of magnesium,or you need to do a hair analysis to really see what your mineral levels are.what are the things that make us acidic? well, every time that we have any kind of energy-productionin our cell, it produces metabolic waste thatãs acidic. anytime we deal with toxicity, weare producing acidic waste. anytime that we eat an acidic food ... and this is where ourcontrol comes from; this is where we actually
can control the acidic load in our body, isthrough our food, but quite a bit of the food that we eat is acidic. if you look at it,sugar is acidic; alcohol is acidic; coffee is acidic; black tea, even protein, nuts,fruit. there is an awful lot of acidic components to our diet.dr shojai: mm-hmm. dr millman: grains are acidic. there hardlyis any alkaline foods. really, basically, thereãs vegetables, lemon, lime, honey and[inaudible 00:13:45]. what you want to do is counterbalance your acidity by having enoughgreen vegetables, and moderate the acidic foods that you have. if youãre a big coffeedrinker, you donãt want to have 5 cups of coffee a day. you want to moderate that; youwant to have 1 cup of coffee a day. drinking
wine nightly ... what i do, is i have a halfa glass of wine, and then i have a half a glass of mineral water. thatãs going to decreasemy acidic load. the other thing that i tell my patients is to have the half-plate-veggierule. always have a half a plate is your vegetables. thatãs going to counteract your acidic otherfoods that youãre eating. dr shojai: how do you feel about some of thesealkalizing agents that are out there? you know, like the [cumbrian 00:14:42] watersand a few other things that help drive alkalinity. is that something that youãve looked at theresearch on that or ...? dr millman: i havenãt done a lot of researchon alkalizing machines, although iãll tell you that i own 1. my husband loves the water.i donãt like it; it upsets my stomach for
whatever reason. i think that some peopleare meant to be a little more acidic than others and can actually handle that reallyhigh alkaline load. iãm just really a big proponent of doing things from food, and letour bodies kind of get ... iãm also a big proponent of doing mineral-supplementationas well. thatãs my next topic, actually. dr shojai: all right, letãs hear it.dr millman: that was my [trade secret 00:15:36]. mineral deficiency is another big reason whywe donãt have optimal health in our bones. in fact, 99% of our calcium is in our bones;50% of our magnesium is in our bones, 30% of sodium, 85% of phosphorus, in our bones.minerals are so important to every single cellular reaction that we have. our thyroidneeds selenium and iodine and potassium, and
our heart needs calcium and magnesium. ourpancreas needs chromium and zinc. even our joints need minerals; our joints need manganeseand iron and sodium. there isnãt an organ that doesnãt need minerals. theyãre reallya critical nutrient, and theyãre in short supply.the reason for this is since the 1920s, the mineral content of our food has drasticallydiminished. this is because of over-cropping and fertilizers. the fertilizers that we useare basically devoid of any trace minerals. they have 4 major minerals in them, and weãrejust not getting trace minerals in our food anymore. thatãs even if you eat organic,the amount of minerals in our food is drastically diminished. theyãre in critical need, andtheyãre in short supply. thatãs a recipe
for disaster.the best thing to get minerals, i think, again, is look to your fruit first, but if youãregoing to supplement, supplement with a really well-balanced mineral. i want to give youmy top 10 best nutrients for calcium, because my top 10 best nutrients for calcium is muchdifferent than the surgeon generalãs, where basically theyãre saying to have fortifiedcereal, fortified orange juice, a lot of different kinds of dairy. these are not my top, becauseso many people are allergic to dairy. if you are allergic to it, the dairy that youãreeating to get calcium into your bones is actually going to cause more inflammation. in fact,youãre going to be doing more damage to your bone than good.my top 10 nutrients for calcium are sardines
and salmon with edible bones. you have toeat the bones, because thatãs where the calciumãs at. chinese mustard greens, turnip greens,bok choy, kale, rutabaga, broccoli, green cabbage, and kohlrabi. 1 of the reasons whyiãve picked these nutrients is because they are very low in 2 calcium blockers. the 2calcium blockers are oxalates and phytates. what this means is that if you have somethinglike spinach that is a high-oxalate vegetable, even though it has a lot of calcium in it,you donãt absorb that calcium because the oxalates prevent you from absorbing that calcium.if you really want to get your calcium, you need to eat vegetables with low-phytates andlow oxalates. iãve already picked the vegetables that arethe highest on the list and the vegetables
that are going to give you other mineralsthat are really important, other trace minerals. the salmon and the sardines give you omega-3fatty acids, which we know are very anti-inflammatory and help our health in all kinds of otherway. dr shojai: those things are kind of offsettingthe number 1 on your list, which is inflammation, to begin with. just to be clear ...dr millman: [crosstalk 00:19:28]. dr shojai: sure. sure, [crosstalk 00:19:30].dr millman: all connected. dr shojai: to be clear, you have all theseother organs that are requiring minerals. who gets first in line? are the bones alwayslast in line for the remineralization or how does that work with the way these things getstaged?
dr millman: yeah, i know. thatãs exactlythe case. itãs that the bones what is left over. the bones are our mineral storehouse.they are meant to have these minerals in place, but theyãre constantly giving them up. itãsa prioritization thing, in that we need our heart to be pumping more than we need to worryabout a broken bone. itãs heart gets things first, then thyroids, adrenals, brain, andthe bones get everything last. dr shojai: interesting. itãs almost as ifthey are a repository of vitality, and you got to borrow from the bank. we donãt thinkabout it because once you have a broken bone or youãre getting elderly and someoneãsyelling at you about at your t-score, your bones arenãt really on your mind. this isfascinating for me because no one is really
talking about the bones in a meaningful waylike this. iãm excited about this. dr millman: thank you. yeah, this is whati try to do, is increase awareness, because i really do believe that the health of yourbones is related to your optimal health. if you look at things in an integrated way likethis, you really can do much more for yourself than just protect your bones. all of these,[the whole system 00:21:13], is related. [inaudible 00:21:15] itãs like we all somewhat talkabout similar things, but we get different spins on it. my number 4 is toxicity. evenwithin the last few years, weãre talking about persistent organic pollutants beingtied to diabetes. we have so much pesticide and fungicides in our foods with gmos. wehave cleaning supplies like chlorine that
attack our thyroid. we have so much heavy-metalpoisoning these days. our detoxification system is constantly under attack, and there arefew organs that take the brunt of it, especially, and that is the liver, the kidneys and thegut. this is a huge, huge tip here, is if youãreconstipated, you will be toxic. you will be toxic. you have got to keep your gut moving.eat foods with fiber in them, and make sure that your magnesium is replete, because thatcan really cause a lot of constipation. we need other vitamins and minerals for detoxification,especially the b vitamins and vitamin c and other minerals. b vitamins and c are water-soluble,so we constantly need to be eating foods, replenishing our stores. 2 heavy metals thatare very important for the bones are lead
and cadmium. 90% of the body burden of leadis held in the bones. cadmium interferes with the metabolism of calcium, phosphorus andzinc. there was actually a swedish study that showedthat people who had a high body burden of both cadmium and lead had decreased bone densitycompared to people who didnãt. you know what? another really big tip is that ... i thinkthat your listeners are probably savvy enough to realize that artificial sweeteners cancause formaldehyde toxicity, so please donãt have artificial sweeteners. i think 1 thingyou can do is to substitute your diet coke with some mineral water with a little bitof cranberry juice or a little bit of cherry juice in it or something like that, or a littlebit of stevia.
always remember about the gum. i canãt tellyou the number of patients that i have who are hardcore like your listeners, and basicallythey forget about the gum. i have people on my exam table, and if theyãre chewing gum,i literally make them go and get the box for me and show me that itãs in ... they go,ã¬well, itãs sugar-free, dr kim.ã® that has artificial sweeteners in it.dr shojai: right. dr millman: that is really going to turn intoformaldehyde in your body. dr shojai: yeah, and formaldehyde, last timei checked, folks, is not good for you. i fought with this personally. i was a gum-chewer foryears. finally i started reading the labels and going, ã¬what is this? what am i puttingin?ã® i mean, not is it food-grade plastic
that youãre chewing on nowadays; itãs justfilled with things that are going to mess up your system. toxicity is a topic weãretalking about all the time, but now weãre talking about it getting into the bones. now,this is something weãre actually going to do a feature and have some discussions aboutchelation in a few weeks. how hard is it to get this stuff out? because the bones arepretty packed in there; theyãre pretty deep in the body. is it last to go? are you seeingany effects with oral or iv chelation with this?dr millman: honestly, i think that i detoxify differently than any other practitioner inthe country. youãll understand when i tell you. my [friends 00:25:29] is really minerals.i love minerals; i think theyãre really underappreciated,
and i think theyãre really misunderstoodas well. if you look at trying to get rid of cadmium, cadmium and zinc look almost exactlythe same structurally. in fact, theyãre right next to each other on the periodic table.if you start to chelate out cadmium, youãre going to pull in that person who was deficientbefore. the cadmium is sitting on the zinc receptor [inaudible 00:25:57]. now you startto pull out cadmium, and you make that person zinc deficient.in fact, the way that i deal with cadmium is that i give zinc. the zinc will push thecadmium off of the receptor [inaudible 00:26:15]. i make sure that the people have enough dvitamins, c vitamins and other minerals, and i make sure their liver is working well, theirkidney is not getting congested, and that
their gut is wide open and free to get ridof the toxicity. thatãs the way that i detoxify. i donãt use any chelators. i just detoxifywith minerals. it comes off very slowly and very gradually, and people donãt tend tohave detoxification reactions. dr shojai: fascinating. fascinating. verycool. dr millman: yeah. yeah. the 5th major contributorin bone disease is hormones. iãm going to hit 3 big ones, which is insulin, cortisoland estrogen for the ladies. cortisol: there isnãt anyone who comes into my office with[inaudible 00:27:08] who doesnãt have a cortisol thatãs sky-high, because we live such a frenziedlife. we have so much so to do, so much stress, so little time. theyãre all exhausted; theyãrenot relaxing enough, and theyãre not sleeping,
so their metabolism is so ramped up. cortisolis just like inflammation. it really destroys anything in its path. we know that prednisone,which is a synthetic form of cortisol, breaks down the bones so quickly. itãs a huge riskfactor for bone disease. it gives your body the breakdown message.people with high cortisols have all kinds of other problems like insomnia, irritability,panic attack, anxiety. they donãt heal well from cuts. they get ã«buffalo humpsã on theirback. thatãs actually a cortisol thing. they can be wired and tired at the same time. ithink the most important thing for cortisol is sleep. i got a couple of really good tipsfor your listeners about sleep. dr shojai: great.dr millman: the first 1 being is, i have a
lot of patients who come into my office, andthey say, ã¬dr kim, i just canãt unwind my mind. itãs just going full blast, and thatãswhy i canãt get to sleep.ã® well, thereãs a bach flower remedy called white chestnut,that i think is really helpful for that. in fact, i use it all the time for myself. itdecreases the kind of internal chatter that doesnãt turn off. the other tip that i havefor you is b12. i know this might sound a little counterintuitive, because itãs a bvitamin; you would think that itãs stimulating. in fact, what happens is there is whatãscalled the [inaudible 00:28:57], the melatonin/cortisol rhythm. naturally, what we should have ishigh cortisol in the morning, which gives us our get-up-and-go, and then low melatonin,which puts us to sleep. we want high cortisol,
low melatonin, in the morning and just theopposite at night: high melatonin, low cortisol. b12 is actually in the synthesis pathway formelatonin. it helps to drive up your melatonin at night, drive down your cortisol at night.actually that can have such a wonderful effect and give you a really deep, restful sleep.dr shojai: fascinating. fascinating. dr millman: have you used b12 in your practicefor sleep? dr shojai: never for sleep. weãve used serotonin.weãre very careful with melatonin itself for some people; we use a lot of 5-htp topush serotonin over the pathways. occasionally, weãll look at b12 being down or somethinglike that would do it. iãm going to mess around with that. thereãs no shortage ofinsomnia out in our world here.
dr millman: absolutely. i think itãs a hugeproblem in my practice. absolutely. then the other really important hormone is insulin.when our sugars are on a rollercoaster ride, this is not good for our bones. in fact, inthe womenãs health study, they found that type 1 diabetics are 17 times more likelyto fracture a bone than people who didnãt have diabetes. then when they looked at diabetestype 2, people that were type 2 diabetics were 1.7 times more likely to fracture a bone.itãs a huge, huge risk for the bones. we just need to keep our blood sugar stable forother reasons anyway. 1 of the ways that you can do that is by eating fat and fiber andprotein in every meal, because that quenches down the effects of the carbohydrates in ourfood.
carbohydrates: when youãre having a foodthat has a very carbohydrate load, a high glycemic load, a lot of the insulin gets produced.the insulin drives the sugars into the cells, and you get whatãs called reactive hyperglycemia.whatãs happening is your blood sugarãs going up and down, up and down, but if you havefiber and fat and protein in your meals, it will help to actually even that out. the otherthing that happens with a lot of sugar in your diet is when your sugar stays up highfor a long period of time, you start to actually coat your proteins with sugar. we know thatcoating your red blood cells is one of the ways that we look for long-terms effect ofblood glucose on our body. itãs called hemoglobin a1c. thatãs really looking at the sugar contentof whatãs on our hemoglobin. this happens
to other cells as well. the cells in the kidneys,kidneys get damaged, eyes get damaged, heart gets damaged, brain gets damaged.we actually think that now that alzheimerãs is like the second form of diabetes; thatãswhat weãre thinking. i think that 1 of the things that we did was we really gave up eatingfats in our diet with the lipid hypothesis back in the 1950s when ancel keys came outand said that cholesterol was related to heart disease. we gave up the fats in our diet,and we became enthralled with eating carbohydrates and sugar-laden things. we started to eatpolyunsaturated vegetable oils and they go rancid very fast. they almost always haveto have some of kind of trans fat in the vegetable oil, because otherwise they wouldnãt havea good shelf life. then we started eating
trans fats and fake butter and margarine.these things are not good for us. my suggestion here is to really get a senseof the glycemic load of your food. what this means is the higher the glycemic load, themore insulin gets produced. the more insulin that gets produced, the faster your sugar is going to your cells. youãremore likely to get reactive hyperglycemia, and because of the high sugar content, youãremore likely to have a lot of sugar in your blood and get these proteins coated. so limitedyour carbohydrates, learn your glycemic loads of your food, and eat fiber, fat and proteinin every meal, is my tip for that. dr shojai: fantastic. fantastic. in doingso and stabilizing that, i know when youãre stabilizing your blood sugar, youãre effectivelyhelping your bones and keeping them from falling
apart.dr millman: yeah, and preventing alzheimerãs and heart disease and everything else thatwe know are important. dr shojai: yes, i think thatãs [inaudible00:34:16] dr millman: lastly, for the women, estrogen.after menopause, women lose .5 to 1% of their bone mass per year. our bone mass peaks at35. this is a huge, huge tip. thinking about your bone mass at 50 or 60 years of age isnot ideal. this is not ideal. women who start to get decreased estrogen, they lose theirsex drive. their female juiciness isnãt as good. they lose their memory, their zeal forlife. it doesnãt have to be that way. there are really simple things you can do. i lovemaca. i bet you love maca, too. 1 of the great
things about maca, which is a simple botanicalthat you can use: maca has estrogenic effects, which means that it helps to decrease theperimenopausal and menopausal symptoms, like hot flashes, but it actually was shown inrat studies to increase to trabecular bone. thatãs really important. it does not increaseurine mass, so it doesnãt have any kind of bad estrogenic effect, and it doesnãt increaseestrogen either; it just has estrogen-like effect.another thing that you can do is siberian rhubarb. that is very similar, although ihave not seen rat studies on siberian rhubarb showing any increase in bone-mineral density.dr shojai: fantastic. these are both readily available at the health-food store; this isnãtanything esoteric that people canãt get their
hands on. just google it, guys. this stuffãsall over the place. dr millman: yeah. the thing i want to closewith is i want to give your listeners a chance to find out whether or not they are risk forany of the things that iãve been talking about here. i created this online bone assessment,because quite frankly most people donãt have any idea of whether theyãre at risk at not.it turns out that whenever i give this quiz, almost everybody whoãs not in optimal healthhas some sort of risk. let me give you a couple of examples. this is going to illustrate whatweãve gone over on the 5 points today. i have this patient who is a heavy-duty coffeedrinker. she drinks 5 cups of coffee a day. because of that acidity factor, sheãs goingto be stealing minerals from her bones constantly,
and her organs, basically: her thyroid, herheart, and her adrenals are not going to have the minerals that they need because itãsgoing to get shunted into the blood to counteract this acidity factor.in fact, 1 of the things that she was complaining about was being mentally sluggish and beingphysically sluggish. what i did was i said, ã¬okay, i donãt think that you need to giveup your coffee, just to have coffee in moderation. have a cup a day, and then make sure thatyou eat more vegetables to counteract it.ã® iãve put her on a basic mineral supplement.she started feeling better right away. this brings home that acidity can really affectyour mineral status and your metabolism and the way you feel. itãs not just your bones;itãs your thyroid, your adrenals and your
heart as well. if you drink alcohol daily,i already gave a tip for that, which is just to take your wine ... wine tastes really greatas a little spritzer with a little bit of mineral water in it. wine is going to do thesame thing. even black tea is going to do the same thing. green tea has less of an acidityfactor than black tea, so if you can start to move from black tea to green tea. we knowthat green tea is a great antioxidant. itãs so helpful in so many other ways, too.then i have my patients who came in and theyãre drinking cokes, although i see this far lessoften than i used to in the beginning. people are drinking cokes. they have the high-fructosecorn syrups, and they have the blood-sugar issue. they have the acidity issue to dealwith. when somebody is drinking a lot of cokes
and their blood sugar is going up, they couldbe irritable and anxious, but then a half an hour later, their blood sugar is tanking.theyãve got their head up on the desk at 3 pm, and their productive day is all overwith. when your blood stays high, your cortisol stays high. it just is such a vicious cycle.diet cokes ... switch this out for a mineral water with a little bit of cherry juice, alittle bit of cranberry juice. if youãre having the diet coke instead of the high-fructosecorn syrup, you might think that youãre doing yourself a favor. again, that formaldehydeis causing toxicity thatãs bringing toxicity into the mix.a lot of people who come to my office, they have some aches and pains here and there.inevitably, these people are inflamed. we
know that inflammation is related to alzheimerãs,rheumatoid arthritis, heart disease. again, eating a food that youãre sensitive to canbe a huge culprit here. the problem with inflammation is that there are very few outward signs andsymptoms from it, but there are many indicators of inflammation that iãve found that iãveput on my bone-health assessment quiz. inflammation is a big deal when it comes to the bones.you know, itãs my sincere hope that your listeners are not at risk. thereãs a reallyeasy way to find out, so i created this online holistic bone-health assessment test. anybodycan take it. you can go through the quiz. there are 5 sections that look at all thedifferent things that we talked about today. answer the questions. itãll be about yourmedical history, your symptoms, your lifestyle.
you donãt have to be a doctor to answer thequestions. at the end, itãll take you through my custom algorithm and itãll give you ascore in each of the areas as to whether youãre at medium risk, youãre at high risk, or youãresuper healthy. better yet, iãm going to give you some simpletips and strategies to start addressing any kind of potential problems that you have.itãs really important that people understand this. i know that people donãt think muchabout their bone health. we donãt sit there wondering whether our bones are rotting away,and theyãre probably not, unless you know you have bone disease. the really importantthing is that your bone health is directly related to your heart health, your brain health,and to the health of every cell in your body.
if youãre not providing the proper nutrientsto the rest of your body, these organs are going to leach the minerals from your bones.after some period of time, your bones get depleted, and now theyãre unable to be thisabundant mineral storehouse for the rest of your body.my recommendation is that if anything that iãve said to you today sounds like it couldrelate to you, itãs better for you to know than not to know. take the quiz. itãs absolutelyfree. itãll walk you through these 5 areas weãve discussed today. itãs superfast totake, and youãll get your assessment literally within a few minutes after you take the quiz.i want people to be super healthy, and thatãs why i designed this quiz. are we going toput a link at the bottom of the video, or
shall i give the link here?dr shojai: [inaudible 00:42:07] so we going to have a link at the bottom of the video.weãll also put it in the blog post so theyãll have access to it everywhere. they just clickon it, follow it through to you guys. highly recommend taking the quiz right now. no bettertime than now. this will only take a couple of minutes, and youãll know what you know.from there, docãs got a bunch of advice for you. these are the types of things that youwant to get ahead of. you donãt want to find out that you have bone problems when itãsalready too late. nowãs the time; if youãre in your 30s, 40s, 50s, nowãs the time toreally start addressing this stuff, because it is. itãs a snapshot into your overallhealth. itãs your mineral bank, and all your
other organs are drawing from it, so you gotto make sure. when you look at your retirement, you want to make sure that your retirementis ... your endowment really is alive and well in those bones.dr millman: yeah, itãs so true. those are exactly the kinds of things that i want toincrease aware to. if you have friends and family, please have them take the quiz aswell, because we want to get the message out to as many people as possible to really startto think about your bones, and to think about them in a different way. they are not justthe structural support system for your body that you just have to worry about when youfall down and you break a bone, and worry about breaking a hip when youãre 85. no,you need to think about them now.
dr shojai: itãs interesting. a correlation:in chinese medicine, the bones house the jing or the essence. itãs really like the mostvaluable stuff you got for your health is housed in the bones and stored there. itãsinteresting how the ancients had to have known this somehow, and now weãre starting to comefull circle with our science, realizing how valuable this secret organ, if you will, trulyis. dr millman: yeah, i know. exactly. i had noidea about that perspective, but thatãs great. dr shojai: iãll send you some on that. ithink youãll have some fun with it, seeing the correlations [crosstalk 00:44:09].dr millman: i will. dr shojai: excellent. guys, weãve been talkingto dr kim millman, who is just a whiz at everything
she does. sheãs a delightful person to know.sheãs done some great work bringing this information out. i hope you enjoyed it. shareit with your friends. take the quiz right now and then let us know how youãre doing.basically, what we want to do is build awareness about things that could become healthcareproblems 20, 30 years from now. if you do it now, you maintain your vitality; you restoreyour vitality. you do things to prevent illness from coming. you could see the iceberg a longways away. basically, the eventuality is there only if you donãt change directions to yourcourse. this is an easy way of knowing it, so take the quiz. doc, thank you very much.youãre lovely to talk to. i loved hearing everything you have to say. looking forwardto having you on again at some point.
dr millman: thank you so much. thank you forthe listeners, too. dr shojai: okay. thank you, doc. keep good.
Kamis, 27 April 2017
harvardâ€™s school of public health explainsvery nicely the mechanism by which protein can cause problems for bone health. it says,â€œas your body digests protein, it releases acids into the bloodstream, which the bodyneutralizes by drawing calcium from the bones. following a high-protein diet for a few weeksprobably wonâ€™t have much effect on bone strength. doing it for a long time, though,could weaken bone.â€ now weâ€™ve known for a very long time thatmeats, including fish, are acid forming in our body. scientists from columbia university,back in 1912, analyzed acid and base forming elements in food, and noted that, â€œall themeats (including fish)...show a decided excess of acid-forming elementsâ€; all the â€œmeats(including fish) show [a] decided predominance
of acid-forming elements." back in 1920, columbiaâ€™s department of chemistryalso reported that adding meat to oneâ€™s diet results in increase of calcium loss inurine, thought to be because â€œthe added meat gave to the diet as a whole an excess ofacid-forming [over base-forming mineral] elements[.]" and what have we seen from the results ofthe consumption of animal protein with regards to bones? researchers from yale universityâ€™sschool of medicine looked back across a broad array of 34 prior published studiesacross 16 countries, and they found these studies over time showed â€œa strong, positiveassociationâ€ between dietary animal protein and female bone fracture rates.
so, weâ€™ve known for some time that thisassociation exists. we know eating a diet high in animal protein results in acidity,and that our body leaches calcium from our bones to buffer the acid. one of the mechanismsbehind this phenomenon is that animal protein has a higher amount of sulfur-containing aminoacids, and the â€œsulfur-containing amino acids from animal protein lower blood phâ€. so animal proteins â€” including meat, fish,dairy, poultry or eggs â€” have higher amounts of sulfur-containing amino acids than plantfoods. as a result, when we eat diets high in animal proteins, our body produces sulfuricacid, which increases the acidity in our bodies. one of the bodyâ€™s mechanisms to neutralizethis acidity is to draw calcium from our bones
(similar, for example, to when we take antacidsthat are made with calcium to neutralize the acidity in our stomach associated with heartburn).the problem is that constantly leaching calcium from our bones can reduce bone mass, makingour bones weak and more prone to fractures and osteoporosis. moreover, the chronicallyhigher calcium excreted in our urine can also lead to the development of kidney stones. this harvard study published in the americanjournal of epidemiology followed over 80,000 women over 12 years, and found that animalprotein was associated with increased risk of forearm fracture, but no increase in riskwas observed with higher intakes of vegetable protein. it found that women who consumedthe largest amount of animal protein in the
study had a 22% higher risk of fracture. evidencesuggests that â€œhigher protein intakes in young...women have a negative impact on radialbone measurementsâ€, meaning that women who consumed higher protein diets have been foundto lose bone mineral content and bone density. so we know that our body uses base stores(including calcium from our bones) to neutralize the acidity we get from our diet. this articlefrom the journal of nutrition explains the same thing. it says, â€œdiets that are netacid producing...induce and sustain increased acidity of [our] body fluid. with increasingage, the kidneyâ€™s ability to excrete daily net acid loads declines, invoking...increasedutilization of base stores ([from our] bone [and] skeletal muscle) on a daily basis tomitigate the otherwise increasing baseline
metabolic acidosis, which results in increasedcalciuria and net losses of body calcium. those effects of net acid production and itsattendant increased body fluid acidity may contribute to...osteoporosis[.]â€ what thisis saying is the neutralizing mechanism in our bodies of taking calcium from our bonesto deal with the higher acidity caused by our diet can contribute to osteoporosis. this journal review in the european societyfor clinical nutrition and metabolism further discusses the issue, noting how problems associatedwith acidity become even worse with age. â€œthe modern western-type diet...contains excessiveanimal products, generating a state of metabolic acidosis, whose magnitude increases progressivelywith aging due to the physiological decline
in kidney function.â€ as explained in this peer-reviewed study fromthe journal of nutrition, â€œthe average american diet, which is high in protein and low infruits and vegetables, generates a large amount of acid, mainly as sulfates and phosphates.the kidneys respond to this dietary acid challenge with net acid excretion, [and] the skeletonsupplies buffer by active resorption of bone.â€ the study concludes, that, â€œoverall, theevidence leaves little doubt that excess acidity will create a reduction in total bone substance....an acid-ash diet [means] a diet that creates acid in the process of its metabolism[,]â€and this article concludes, â€œ[m]odern peoples are now eating high protein, acid-ash dietsand [are] losing their bones.â€
this study, published in the official journalof the council on renal nutrition of the national kidney foundation and the international societyof renal nutrition and metabolism, compared the net acid secretions among vegans (whoeat no animal products), lacto-ovo vegetarians (who eat no meat, but do eat dairy and eggs)and omnivores (who eat a traditional western diet of meat, dairy and eggs). the study foundthat net acid secretion was higher in both lacto-ovo vegetarians and omnivores than invegans, suggesting â€œthat higher protein intake results in more renal net acid excretionand more acidic urine.â€ in addition to increased incidents of kidney stone development, higherprotein intake was also found to be associated with "increased urinary calcium excretion."it noted, â€œhigher protein intake, especially
animal protein, was linked to an increasedrate of bone loss and increased risk of hip and forearm fractures in women.â€ the studyconcludes, â€œbecause acid-base balance has significant implications for renal and bonehealth, it is important...to introduce appropriate dietary modifications to prevent or treatthe conditions, including kidney stones, bone loss and/or [bone] fractures, and possiblyosteoporosis." so to recap, eating animal proteins increasesbody acidity, and one of the bodyâ€™s mechanisms to neutralize this acidity is to leach calciumfrom the bones. doing this for a long time can lead to loss of bone mass and weakenedbone, increased risk of fractures and osteoporosis, as well as kidney (or renal) stones. and,an easy way to avoid the increased risk of
these problems is avoiding animal protein.
hey guys. dr. axe here. doctor of functionalmedicine and founder of draxe.com. in this video, i'm going to share with you the toptips on how to heal broken bones naturally. and if you want to repair broken bones naturally,you want to follow a very specific diet, supplement regimen, lifestyle regimen, as well as usecertain essential oils and natural treatments to help your body heal much, much faster.and i'll tell you, i've seen broken bones heal two to three times faster by followingthe tips i'm sharing with you in this video. so number one, let's start with diet, andthe key nutrients you've got to be getting in your diet in order to heal broken bones.number one, you need a lot of minerals, especially calcium and magnesium. the best calcium richfoods are going to be green, leafy vegetables
and raw, fermented dairy products. so gettinga lot of kale, and spinach, and arugula, and chard and those green leafies, even broccoli.getting those in your diet is number one. they're packed with calcium, and calcium isthe main mineral that helps make up strong bones. but in order for your body to even use calcium,you also have to have magnesium. and so, some magnesium rich foods are going to be verysimilar. green leafy vegetables, raw, fermented dairy products like goat's milk, kefir orraw goat cheese. also though, magnesium rich foods may include certain seeds, like flaxseeds, chia, pumpkin seeds, grass fed beef are also good. so again, you want to get alot of calcium rich foods, magnesium rich
foods. also, you want to get foods that arerich in zinc. zinc foods again, are going to be grass fed beef, pumpkin seeds, chiaand flax seeds. very similar to the magnesium rich foods. and then, also you want to begetting loads of vitamin c, and even things like fresh vegetable juices. vitamin c richfoods can include orange juice, true oranges, lemons, bell peppers, kiwis, broccoli, asparagus.those are foods that are packed with vitamin c. so make sure you're getting plenty of vitaminc. so really your diet should consist of a lotof veggies, some fruit, some organic meat, some nuts and seeds. and that should reallybe the bulk of your diet as you're trying to heal, and get all of those nutrients forbuilding strong bones.
now the foods you want to stay away from arefoods that tend to be overly acidic, conventional meat and dairy products and alcohol. you alsowant to stay away from excess sodium and excess sugar. those will acidify your body. they'llactually leach those minerals out of your body and really cause your bone growth andhealing to slow down. now, the top natural supplements for the treatmentof broken bones are going to be, number one, taking a vitamin d supplement. if you havea broken bone, getting out in the sun is ideal. getting direct sunlight, vitamin d is reallyimportant for bone growth. but if not, then taking 5,000 ius twice a day for three monthsof vitamin d is crucial to healing broken bones fast.
the other supplements you're going to takealong with magnesium and calcium supplements, ideally is a magnesium chelate supplement,so it would go to whole food form of magnesium. also, things that can help is a fish oil supplement.those omega three fats can reduce inflammation, speed the healing process, as well as doinga green super food powder. getting a green super food that has spirulina and chlorellaand other alkalizing fruits and vegetables. very, very beneficial at actually healingbroken bones. the next step in healing broken bones fastnaturally, is going to be natural therapy, such as standing on a vibrational platform.there are studies that show a vibrational platform increases bone density, so you canfind vibrational platforms on line. stand
on those for 20 minutes, three times a dayand it naturally helps increase your bone density. and it's doing that without majorimpact, so again, vibrational platform. don't forget that. some gyms also have them in thegym. i know a lot of chiropractic offices that have those as well. so again, gettingon a vibrational platform. now, here are two other key things you cando to heal broken bones fast. the next one is use essential oils. three powerful essentialoils for healing broken bones, cypress oil, fur oil as well as helichrysum oil. and youwant to make a blend, and put this on your body, five to six times daily, is you're goingto put directly on the broken bone area. you're going to go ahead and put cypress oil, furoil and helichrysum oil.
cypress oil really improves circulation inthe area, speeding the healing process. fur oil really works in helping the bone, andyou have helichrysum which actually helps in communication repairing damaged nerve tissue.so those three oils are the best oils for helping heal broken bones using that in allof those areas, five to six times a day. and then, last but not least, getting acupuncturetreatment. we know acupuncture really works with your body's meridians and different healingnetworks. and really transforming where sort of your body energy is utilized and reallysupporting your organs and repairing those damaged bones. so again, i would recommendseeing an acupuncturist. oftentimes, somebody that does a five elements acupuncture is veryeffective at the treatment of healing broken
bones. i promise you, if you do these tips,you're going to see your broken bones heal faster than ever. hey, i hope you've enjoyed this video, andif you want more tips, i've got another great article on my website, draxe.com to checkout. hey, guys, i hope you've enjoyed this video on how to naturally heal broken bones.
hey, guys. dr. axe here, doctor of naturalmedicine and founder of draxe.com. in this video, i'm going to share with you the topnatural treatments for arthritis. arthritis is something that affects a lot of people.especially rheumatoid arthritis is really autoimmune in nature and actually starts inyour gut, which is surprising to a lot of people. so i'm going to really share withyou these natural arthritis treatments that are effective in terms of diet and supplementsand the things you want to stay away from. the first thing i want to talk about is thearthritis diet you should be following, is it should be anti-inflammatory. here are thetop foods you should be consuming. number one, omega-3 rich foods. omega-3 fatty acidsare going to reduce inflammation. wild-caught
salmon or wild-caught fish is your numberone food of choice. after that, for omega-3 fats, things like grass-fed beef, along withflaxseeds, chia seeds, and walnuts. so again, you can do a healthy snack like some walnutsand raisins, wild-caught salmon for dinner, put some flax or chia seeds in a morning superfood shake, but get those omega-3 fatty acids. the second thing you want to do diet-wiseis consume foods that are high in sulfur, and sulfur contains something called a formof msm that reduces joint inflammation and helps rebuilding your tissues. the top foodsthat are high in sulfur are going to be onions, garlic, asparagus, and cabbage. so you cando sautï¿½ed cabbage with some garlic, do some onions in with some grass-fed burger,of course, asparagus as a side dish or any
sort of cabbage or coleslaw or sauerkraut,even better, but get those sulfur-rich foods. they help reduce arthritis symptoms. the next thing you want to be adding in isbone broth. bone broth is loaded with a form of collagen that contains the amino acidsproline and glycine, and both proline and glycine help rebuild tissues. so especiallyif you have any type of degeneration or you have any sort of, not just inflammation, butdegeneration of the joint, we know that bone broth works great. so again, that's goingto be making a homemade bone broth soup is great for healing your joints. last, but not least, lots of fruits and veggies.fruits and veggies are packed with enzymes
and anti-inflammatory compounds. some of thebest include papaya, which contains papain, pineapple which contains bromelain, and othersort of raw fruits and vegetables are fantastic. that should make up the bulk of your diet.it should be organic omega-3-rich meats, healthy vegetables, healthy fruits, and some nutsand seeds like flax, chia, and walnuts. now, here's what you want to stay away from.number one is excess sugar. excess sugar causes inflammation. also hydrogenated oils, soybeanoil, cottonseed oil, even canola oil, those are inflammatory oils. stay away from those.also certain grains like gluten. consuming conventional grains, flour products, and wheatproducts will cause joint inflammation and make arthritis worse. so for that reason,on your arthritis diet, you want to stay completely
away from those foods if you want to starthealing arthritis. one other sort of food, you can look this up, if you're a very sensitiveperson, you have severe autoimmune disease, sometimes nightshade vegetables will contributeto arthritis symptoms as well. now, here are the best supplements in thenatural treatment of arthritis. number one is a fish oil supplement. i recommend 1,000milligrams a day of a high-quality fish oil. number two, turmeric. doing about 1,000 milligramsa day of turmeric or curcumin, it's a very powerful anti- inflammatory herb. now, youcan take turmeric and sprinkle that on your food, and that works great as well. but actually,taking it as a supplement can be very effective in the natural treatment of arthritis.
number three super food or super supplementyou should be using is actually proteolytic enzymes. proteolytic enzymes like bromelain,these are something that you take on an empty stomach, are probably, along with fish oil,the most effective thing you can do to get immediate relief from arthritis. number four, glucosamine. glucosamine chondroitin,or glucosamine sulfate, is very effective at actually giving your body sort of the nutrientsand things it needs for rebuilding healthy joints. and last but not least, msm. msm is a formof sulfur you can take in supplement form that's also effective.
so, guys, don't forget those top foods, thetop foods to stay away from, as well as the best supplements in the natural treatmentof arthritis. and hey, if you've enjoyed this video, make sure to check out my site, draxe.com.i've got three other articles on how to naturally treat arthritis that i think you'll love,and you'll find they're on the website also. hey, subscribe here. we've got a lot morehealthy natural cures coming your way.
iâ€™m lynn goldstein, a registered dietician. you've got more calcium in your body thanany other mineral. 99% of it is stored in the teeth and bones, where the body uses thatcalcium to build them and keep them strong. the remaining 1% of the body's calcium isin the blood, muscle and the fluid between cells where it helps muscle and blood vesselsto contract and expand cells to secrete hormones and enzymes and nerves to communicate. even though calcium is essential for healthyfunctioning, it's a mineral. that means the body can't actually make it so all the calciumwe need has to come from the food we eat. smart choices for foods rich in calcium includedairy products (like low fat or nonfat milk,
cheese, and yogurt), dark green leafy vegetables(like bok choy, kale and broccoli), and calcium fortified foods (like some orange juice, breakfastcereals, breads, soy and rice beverages, and tofu products). certain nuts (like almonds),some fish, beans and even oatmeal also contain significant amounts of calcium. you can alsoget calcium from certain antacids and dietary supplements if lactose intolerance or someother factor limits your ability to get enough calcium just from meals. despite all the different kinds of foods thatcontain calcium, a lot of experts still don't think we get enough of it. recommendationsfor daily calcium intake vary by age, gender and activity level, but adults need about1,000 mg a day. that's about 8oz of low-fat
yogurt, 3 oz of fish (like sardines or salmon),â½ cup of soybeans and â½ cup of spinach, all eaten over the course of one day. as weget older, particularly women over 50 and men over 70 need more about 1200 mg a day. research has shown that foods high in vitamind, when eaten in combination with calcium-rich foods, help the body absorb that calcium.that's because the body needs vitamin d to form enough of the hormone calcitriol (alsocalled the active vitamin d). without enough vitamin d, the body can't absorb enough calcium. alternatively, certain ingredients (when consumedat the same time as calcium-rich foods) seem to reduce calcium absorption. these includecaffeine and alcohol.
when your body needs more calcium and is notgetting it from the foods you're eating, it turns to the long-term storage facility, itsown skeleton. over time, this calcium depletion will lead to bone loss and a crippling ofthe body's ability to repair and form strong, new bone. this is called osteoporosis. post-menopausalwomen are especially vulnerable, and so they need to be particularly mindful about gettingenough calcium. other groups that need more calcium include children, female athleteswho exercise to the point that their menstruation ceases, and vegans because they avoid dairyaltogether. i always remind my patients that in additionto getting enough calcium, weight-bearing exercise is essential for healthy bones, especiallyas we get older when bones tend to become
more brittle and weak. and children benefitfrom bone-building exercise too! fun options include walking, jogging, tennis, field hockey,jumping rope, basketball, dancing, hiking, weightlifting and soccer. be active at every age, and get enough calciumby eating a rainbow of nutritious foods. now that advice is essential!
the skeleton is made up of bones, which provide support and shape to the body. they protect soft internal organs, such as the brain, and heart, from injury. together with muscles, strong bones enable the body to move freely. bones have a solid outer surface, called compact bone. the inner bone is called spongy bone, because it is less dense than compact bone, and has many small holes like a sponge. bones contain cells called osteoclasts that break down bone tissue. other cells, called osteoblasts, make new bone tissue using minerals, such as calcium and phosphate, from the blood. hormones, such as estrogen, growth hormone, and testosterone,
help keep the number and activity of osteoblasts higher than osteoclasts so that more bone is made than removed. physical forces and pressure during exercise also help bones to grow stronger and denser. these processes allow bones to grow strong in children and young adults. people have their strongest, most dense bones, called peak bone mass, in their thirties. after this age, osteoclasts gradually remove more bone than the osteoblasts make. osteoporosis is a condition that leads to weakened bones, causing them to break more easily. healthy bone is dense enough to support and protect the body, and to handle the stresses of movement and minor injuries. however, people with osteoporosis have abnormally thin bones with larger holes in the spongy bone. there are two types of osteoporosis.
primary osteoporosis is usually related to older age, as well as a reduced amount of estrogen in women. secondary osteoporosis affects both children and adults. it is related to other diseases or conditions, such as cancer, hormone problems, or use of certain medications. a person has a greater risk for either type of osteoporosis if they donâ€™t develop enough bone mass when they are growing from childhood to adulthood. risk factors that can lead to low peak bone mass include: a family history of osteoporosis, being white or asian, being female,
a poor diet, certain medications, such as steroids or certain seizure medicines, lack of physical activity and weight-bearing exercise, and lifestyle behaviors, such as smoking and drinking too much alcohol. a person also has a greater risk for either type of osteoporosis if they have an abnormal amount of bone loss after age thirty. some bone loss is normal after this age. however, a person with the same risk factors for low peak bone mass can be more likely to get osteoporosis as they age. increased bone loss is also common in women after the time of a womanâ€™s last period, called menopause. after menopause, a womanâ€™s ovaries stop making the hormone estrogen.
with the drop in hormones, bone-removing cells, called osteoclasts, are more active than the bone-making cells, called osteoblasts. bones may break, or fracture, easily because they are unable to withstand the physical strain and pressure from even normal activities. common fracture locations in people with osteoporosis include the wrists, spine, and hips. building strong, healthy bones through a diet rich in calcium and vitamins, and getting regular exercise, can help prevent as well as treat osteoporosis. common medications for osteoporosis include: biophosphonates,
a medication called denosumab, selective estrogen receptor modulators, or serms, and calcitonin. in general, these medications act on bone-removing cells, called osteoclasts. parathyroid hormone acts on bone-making cells, called osteoblasts. food or supplements containing calcium and vitamin d are also recommended for osteoporosis. for more information, talk to a health care professional.
Rabu, 26 April 2017
when you look at a skeleton hangingin your doctor's office, it's easy tothink that your bones are inanimateand lifeless. actually, your bones and joints areliving tissue and are constantly in astate of flux, breaking down andrebuilding themselves. in fact, bones aren't just there to giveus form, shape and support, althoughthey certainly do that. bone health is critical to our goodhealth in general in that bones are thebody's mineral storehouse, absorbing minerals when they areavailable and releasing them as theyare needed by other tissues. but what happens when our bone andjoint health diminishes? well, diseases such as arthritis andosteoporosis can occur. although there are many types ofarthritis, osteoarthritis is the mostcommon cause of arthritis affecting over 21million peopleaccording to the national institutes ofhealth.
it is the leading cause of disability inthe united states, increasing burdenson individuals and the economy. osteoporosis, a disease that weakensthe bones, affects over 25 millionpeople in the u.s. with treatmentscosting over $10 billion per year. nearly half of all women between 45and 75 show signs of osteopenia (lowbone mass) or osteoporosis. in this class i will be teaching what thecauses of osteoporosis andosteoarthritis are. i will also be explaining how to keepthese debilitating diseases fromdestroying your bone and joint health. we will review alternatives totraditional medical treatments anddiscuss how you can treat thesymptoms and even more importantly, stop, or even reverse these diseases...naturally. i look forward to seeing you at"natural cures for arthritis andosteoporosis."
osteo- means â€œboneâ€, and -arth- refersto â€œarthronâ€ which means joint, and -itis means â€œinflammationâ€, so osteoarthritisis a disease involving inflammation of the bone and joint cartilage. it was once thought that the â€œitisâ€ partof osteoarthritis was a misnomer, and that inflammation didnâ€™t play a role in its development,and that it was mostly a degenerative disease resulting from simple â€œwear and tearâ€. nowadays, itâ€™s thought that inflammationdoes indeed play an important role in the development of osteoarthritis. alright, so a healthy joint consists of twobones, each with its own layer of articular
cartilage, which is a type of connective tissuethat allows the two bones to glide against each other essentially without friction. with osteoarthritis, weâ€™re really talkingabout one particular kind of joint which is a synovial joint. along with articular cartilage, another importantcomponent of synovial joints, and where they get their name from, is the synovium, whichalong with the surface of the articular cartilage, forms the inner lining of the joint space. the synoviumâ€™s composed of loose connectivetissue, blood vessels, lymphatic vessels, and on the surfaceâ€”â€type aâ€ cells thatclear cellular debris and â€œtype bâ€ cells
that produce components of synovial fluid,which helps lubricate the two articular surfaces. one of the main issues in osteoarthritis isthe progressive loss of this articular cartilage, which means thereâ€™s not much separatingthe two bones anymore, which adds a significant amount of friction between them, which thengenerates inflammation, and triggers pain through the nerve endings in this joint space. maintaining healthy articular cartilage isthe chondrocyteâ€™s job, a specialized cell responsible for maintaining everything cartilage-related. the chondrocytes produce and are embeddedwithin a strong gel or extracellular matrix which contains type ii collagen, a proteinthat provides structural support, as well
as proteoglycans, which are aggregates ofprotein and sugar molecules like as hyaluronic acid, chondroitin sulfate, and keratin sulfate. all of these extracellular components givethe cartilage elasticity and high tensile strength, which help weight-bearing jointsdistribute weight such that the underlying bone absorbs the shock and weight, and theseare joints like the knees, hips, and the lower lumbar spine. okay, so chondrocytes are important for thearticular cartilage, got it. that makes sense. in healthy people, chondrocytes maintain adelicate balance between breaking down old
cartilageâ€”called catabolic activity, andproducing new cartilageâ€”called anabolic activity, through the use of both degradativeenzymes and synthetic enzymes. when something causes an increased expressionof degradative enzymes, then the balance tips toward a net loss of cartilage, via loss ofproteoglycans and collagen. what sort of something though can cause anincreased expression of degradative enzymes? thatâ€™s the million dollar question, right? and the answer isnâ€™t super straight forward. the biggest risk factor for osteoarthritisseems to be age, and often the cartilage degrades over longer periods of time, which makes itreally hard to pinpoint one single culprit.
as i mentioned earlier, inflammation alsoseems to be involved, and there are a number of proinflammatory cytokines like il-1, il-6,and tnf, among others, that seem to play a role. some of these are more involved in breakingdown cartilage through proteolysis, meaning increased catabolism, whereas others are moreinvolved in blocking the formation of new cartilage (meaning decreased anabolism). also, joint injury, which brings with it alot of inflammation, seems to be a major risk factor for osteoarthritis, as well as mechanicalstress and obesity. other risk factors include neurologic disorders,genetic factors, and even certain medications,
suggesting there are other mechanisms at playas well. whatever the initial cause of articular cartilagedamage is, it gets the chondrocytes to start trying to repair the cartilage. they initially start making less of the proteoglycansand more type ii collagen, but soon switch over to making a different collagen type,type i collagen. unfortunately, type i collagen doesn't interactwith the proteoglycans in the same way and there is an overall decrease in elasticityin the cartilage matrix, allowing it to breakdown. eventually though, over the course of years,chondrocytes arenâ€™t able to keep up, and they become exhausted, and can undergo apoptosis,or programmed cell death.
the cartilage gets softer, weaker, and continuesto lose elasticity, and starts to flake off into the synovial space, called joint mice. as â€œtype aâ€ cells in the synovium attemptto remove the debris, immune cells like lymphocytes and macrophages are recruited into the synovialmembrane, which produces proinflammatory cytokines that ultimately cause inflammation of thesynovium as well, called synovitis. also, fibrillations form, essentially thesecracks or clefts, on what used to be a smooth articular surface. the cartilage continues to erode away untilthe boneâ€™s exposed, allowing it to rub with the other bone, which causes bone eburnation,making it look like polished ivory.
finally, on the edges, bone grows outward,called osteophytes, which makes the joints look wider, something thatâ€™s most obviouswhen seen in the distal and proximal interphalangeal joints, or the finger joints, called heberdennodes in the distal joint and bouchard nodes in the proximal. osteoarthritis is really common, and nearlyeveryone knows someone that suffers from it. people with osteoarthritis often feel stiffnessin the morning, which usually lasts less than 1 hour but comes back at the end of the day. this is an important difference between rheumatoidarthritis, an inflammatory disease that also affects the joints.
with rheumatoid arthritis, morning stiffnessusually lasts longer than 1 hour. the pain in osteoarthritis is usually a sharpache or burning sensation, which also gets worse with prolonged activity, but usuallythe joints donâ€™t swell, whereas rheumatoid arthritis typically involves painful swelling. finally, management and treatment of osteoarthritiscan involve non-pharmacological approaches, like losing weight or moderate exercise, aswell as physical therapy. this can be especially important for large-weightbearing joints like the hips and knees. pharmacological treatments focus on reducingpain and inflammation. if neither of these approaches are successful,sometimes people might benefit from injections
of hyaluronic acid into the joint or may needsurgery to replace the affected joint.
osteoporosis is a disease that thins and weakens the bones to the point that they become fragile and break easily. in other words bones with lower density are at higher riskfor fractures. typically there are no symptoms in theearly stages of bone loss. frequently the first symptom of osteoporosis is a fractured bone. othersymptoms may include but are not limited to back pain,
abnormal curvature of the upper back andloss of height. the risk factors for osteoporosis are having a thin, small-boned body, family history of osteoporosis,early menopause before age 45, a diet low in calcium andvitamin d, cigarette smoking, excessive alcoholconsumption, long-term use of medications that maycause bone loss and being asian or caucasian. osteoporosis is usually diagnosedby your doctor
using a combination of medical history,physical examination and measuring your bone density by means of a dexa scan which is a safe, painless x-ray technique. disability is a consequence of hipfractures. 20 percent of these patients required long-term nursing home care and about 60percent failed to return to pre-fracturelevel of function. chronic back pain, loss of height, and impaired lung function are common consequences of vertebral fractures.
all of these together add up to reduced quality of life and loss of independence, which for most of us is considered the most significant. because lost bone cannot be replaced, to treat osteoporosis, we focus on prevention of further bone loss and fractures. the treatment consists of regular exercise, adequate intake of calcium and vitamin d, smoking cessation, and the use of medications. if you want to know if you are
at risk for osteoporosis, you can contact your primary care physician, gynecologist, orthopedist or rheumatologist for evaluations. by taking your medical history, physical examination and if indicated, a dexa scan, your doctor can make a decision on the treatment you made need.
well, my name is mary parker. i was born in 1923 on a farm in antigonish so i'm about 92, i believe. i was always active. even when i was yay high, i wondered why my parents couldn't keep up to me. i always watch myself because i know if i fall, at my age, i could, it could be disastrous for me. i can't envision myself not being able to go. i think my mother was very depressed when she was diagnosed with osteoporosis. independence is everything to her, to be in charge of her own life,
to take care of her own health. so the first thing that i did was go to the computer and get onto the osteoporosis canada website. they had lots of exercises, strength-building exercises, that she could do and hope, you know, that she didn't have to sit and cry in a corner, you know, that, that she wouldn't be able to do anything any more. after looking at the website, i felt that there was more hope here, but i still needed some help so, there is a kinesiologist here and so my mom and i both went to talk to her. we explained the difficulties my mom was having; her falling, her trouble getting out of a car, and asked her for her advice.
some of our residents are hesitant to exercise because its not something they have ever done. however, once they get started they enjoy it and can see the benefits. mary is afraid of falling so i'm going to teach her a few exercises that challenge her balance and improve her strength. a curved spine, or exaggerated kyphosis, may lead to problems with balance because the weight of the upper body is pushed forward. mary will learn an exercise to improve endurance of her back extensor muscles to help her stand straighter. we want to find exercises that are not so hard that she will fall but are hard enough that she has to concentrate to keep her balance.
these exercises don't take long and can be done all at once or on alternating days. doing them regularly makes mary feel more confident and less fearful of falling. we also have a tai chi class that mary can attend twice a week. tai chi is a great way to improve your balance. so my mother started to do the exercises that the kinesiologist recommended and she's just getting stronger every day. i find her a great inspiration in my own life and i want to be like her, i want to be independent and i want to be strong, i want to be healthy and i owe my mom a lot.
i feel good, feel good all over! tired, sometimes, see, i've had nine children and i've had exercise. [laughter] walking does the most for me. it gives me exercise, my body and my legs, but the biggest thing i like is hugs. [laughter]
Selasa, 25 April 2017
and now note osteoarthritis or joint sufferers, or simply athletes with muscle injuries a new dietary supplement is changing the lives of many people suffering from these ailments including a madrid firefighter and elite athlete who attributes this supplement for his full recovery following an accident what is the secret? watch a vertebrea fracture, two arm fractures, two hernias, three subluxations...
due to these injuries, and due to a serious bicycle accident which left him with a knee disability juan saw his future curtailed as both a firefighter and elite athlete i went from winning spanish national championships climbing buildings, trail running i went from doing all this to not being able to do anything. he was declared unfit to continue working he had to abandon competing but thanks to a careful diet and the inclusiã³n of silicon in his diet
i have accelerated from zero to sixty faster than a ferrari and today there have been four years, four years i have not had a single injury i have not stopped training for a single day and in four years i have made six ironmans currently juan trains four hours daily has returned to being a firefighter has returned to competing at the international level and says he feels better than ever
at almost 44 years of age, which i turn this december i feel rejunventated, my diet and above all else the organic silicon has given me a change of being that i recommend to everyone although present in some foods as in whole grains or vegetables silicon is a mineral which is least absorbed and which we lose quickest past the age of forty food does not always provide the quantity we need throughout our lifespan, and so supplementation is necessary. many doctors recomend the silicium g5 siliplant
to professionals with muscle strain or joint problems, as it enables the rejuvenation of damaged tissue the composition of this silicon enables more efficient absorption and metabolization and is more effective compared to the silicon of other products so we can better utilize it in our organism it is also recommend for skin care because it acts at the cellular level stimulating the regeneration of collagen. our experience working with patients in madrid has been very positive
in different areas musculoskeletal, sports patients no contraindications or side effects, results are seen within the first month of treatment.
seven methods to reduce the risk of osteoporosis due to menopause the seven most preferred ways to reducethe chance of a slow process occurring at menopause are: 1. start early. osteoporosis is adisease that affects people as they age but really begins in childhood. younggirls reach their peak bones between the ages of 16 and 20 and begin losing bone in the mid 30s.when menopause approaches the rate in this clone losses increase, itis therefore very important that parents instill healthy habits of ensuring enough calcium and vitamin d
intake and exercise at young ages. educationabout the risks of smoking and over consumption of alcohol is alsoimportant. 2.exercise a good regular exercise program at leastthree times per week builds bone and muscle mass. it shouldinclude weight bearing exercises walking and jogging and balance exercises such as heel to toe walking. 3. eat foods high in calcium. calcium builts and protects bones.
calcium needs to be combined withvitamin d for maximum absorption. magnesium and phosphorus have also been identified as important tothe absorption of calcium 4. maintain a good level of vitamine d. foods that contain that menopause essential include eggs fatty fish like salmon and cereals . ifpossible try to be in the sun for at least 10 to20 minutes per day as it can provide the daily intake of vitamin d. 5. avoid taking medications thatinterfere with calcium absorption
or employ practices to counteract anynecessary medications that have such an adversary effect, particularly medications that fallinto the category of interfering with calcium absorption: steroids, seizure medications and thyroidtreatment medications, all of which have to be administeredunder a doctor's care ask your physician a bone density testif necessary 7. recognize your risk of developingosteoporosis. osteoporosis is usually first evidentwhen a low-energy fracture occurs
such as moving a piece of furniture andyou experience a vertebral crack. ask your physician a bone density test ifnecessary reduce the risk for osteoporosis by being aware of the causes and knowthat it is a disease that starts early and creeps into your life with age. by knowing this you can minimize the effectsthat osteoporosis can have a your life reviewyour medical and family historywith your doctor and have a regular checkups hope you found it useful . for moreinformation please click the link in
john: alright, this is john kohler with okraw.comand this episode is actually interview my friend, cecilia star, who i actually met ata woodstock fruit festival, and she got into a health journey about six years ago and startedeating a plant-based, fruit and vegetable-centric, raw food diet about three years ago. and thereason why i wanna have her on is because she healed even, you know, at a much moremature age several different diseases that were ailing her, you know, by literally justchanging her diet. and also to show you guys that itâ€™s never too late to start, if youâ€™rehaving problems, because you literally â€“ the old adage holds true, you are what you eat,and absorb! because if your digestives is not working, youâ€™re not gonna absorb it.so letâ€™s hear from cecilia, a little bit
about her journey. so, cecilia, why did youchange your diet even after being, you know, what, over 65 at that point? cecilia: yeah, i was way over 65 when i startedmy journey. cause iâ€™m 73 now, and so i started it â€˜cause i was working, i had so much arthritisin my hands, in my feet, in the back of my neck, it would just burn. and in my field,i needed to have my hands, cause iâ€™m a hairdresser, so i need to feel good and stand on my feetall day long, and so thatâ€™s why i decided to look into being a vegetarian, and thena vegan, and after a vegan to a raw vegan. and thatâ€™s when i went online to look upjames colburnâ€™s arthritis shot years ago on larry king live, i heard him and i rememberedthat. and so i went online, looked it up,
and it was a vegetarian diet. and so i decidedto give it a try. and that really, really, really helped. when i did that, it didnâ€™ttake long. and my arthritis in my hands and my thumbs and the joints just hurt so bad,and in my feet, that i â€“ and i had cramps and i had the pains in my big toe, and thoseâ€“ i had varicose veins, a lot of things going on. plus i was dealing with the lastfifty yearsâ€™ worth of yeast overgrowth from too many antibiotics. and with thisâ€¦andthat is cleared up now, since i switched my diet. which is great. iâ€™m happy about that. john: wow. so yeah, just by simply changingyour diet, you know, your body will allow itself to heal. so what is your, cecilia,how did going from the vegetarian to the vegan
to the raw vegan, did you see incrementalimprovements all during that time, or why did you finally end up going raw vegan? cecilia: well, thatâ€™s a good question. iswitched to being a vegetarian and then to a vegan, and then i used to do some cookedfood, and so then i went on a vacation, and i was online, and i was looking forâ€¦andi went down to costa rica to the farm of life down there, not knowing that they were a rawvegan type of group place there, and it was wonderful. i had the time of my life. thatwas the best trip iâ€™ve ever taken. it was emotional, it was spiritual, it was healing,it was fun, it was active, â€˜cause i like to be active, we went ziplining, we went hiking,we jumped off cliffs, off of waterfalls, went
swimming, and it was just a wonderful, wonderfultime. and thatâ€™s when â€“ and most of those people from there except for me was all fromthe woodstock fruit festival in new york. so i came home and i decided i was gonna lookup, the next year, i went to the woodstock fruit festival. and thatâ€™s where my journeyjust keeps evolving and going as time goes on, and as iâ€™m growing and getting intoit. so, thatâ€™s my story. john: wow. yeah, thatâ€™s totally amazing,i mean, in hawaii woodstock, you know cecelia would go on hikes with us and she would keepup with the kids half her age, just about, man. cecilia: and skydiving, also.
john: yeah, she sky â€” sheâ€™s crazy, man!but yeah, these foods, they keep you young, thatâ€™s how iâ€™ve â€“ iâ€™ve been doingthis for 20 years, and most people think iâ€™m about ten years younger than i actually am.you know, iâ€™m young at heart, i donâ€™t know if itâ€™s because of my diet or becauseiâ€™m just that way, and ceciliaâ€™s the same way, she plays tennis three times a week,still has a full-time job, sheâ€™s working and does her gardening and all kinds of otherstuff, so if you wanna see her garden, be sure to check my other youtube channel, growingyourdreams.com,actually, thereâ€™s a really good piece and episode on cecilia with her garden, becausegrowing her own food is very important. letâ€™s talk about that, how important it is growingyour own food and what differences have you
stopped or started growing and incorporatingsome of that food you grew into your diet. cecilia: well, to me itâ€™s very importantto get the vegetables as fast as you can, eating them, so you get all the nutrients.cause once itâ€™s been picked, you donâ€™t know how long itâ€™s been in the grocery stores,and then it loses nutrients the longer itâ€™s been cut. so when you can grow your own andyou can go right outside and i just love it! i can go every morning right out to my owngarden, ten feet away or less, and come in and pick it and wash it and put it in my smoothieor juice it and i just feel the energy, and thatâ€™s what i look at the food when i buyit â€“ is that leaf nice and strong or is it weak and limp? how much energy does thathave? cause if itâ€™s a strong leaf and itâ€™s
not weak and limp, itâ€™s got a lot of energyin it. well, that energy goes into my body, then, and that gives me energy to sustainmy life. so to me it is really 100% important to me that i have as fresh as possible. andorganic, â€˜cause iâ€™m growing organic everything, thanks to john kohler and people like him,that i can help me with the knowledge on how to do that, â€˜cause i knew nothing, i neverthought sixty years ago or even twenty years that iâ€™d be on this life journey. and ijust so enjoy it so much. john: thatâ€™s awesome, yeah, i mean one ofthe things thatâ€™s really important to me also that i sense with the food is the lifeforce energy in the food, whether you wanna call it prana, chi, or biophoton, this issomething that science hasnâ€™t really researched
yet. but, you know, in my opinion, life begetslife, and we wanna eat foods as fresh as possible, because not only do they have the life forceenergy, but they have more phytonutrients and phytochemicals as well, which i have identifiedas some of the most important nutrients in the food. now, i know you play tennis andyou do skydiving and youâ€” cecilia: skydiving, hiking andâ€” john: yeah, hiking andâ€” cecilia: this morning in the rain! three miles! john: you jump off cliffs, arenâ€™t you scaredabout breaking some bones? and didnâ€™t you have, like, osteoporosis, and how has theraw diet, and the fruit and vegetable diet
affected that? cecilia: well, also i like doing herbs, ireally believe in the power of herbs, so i make my own little herb concoctions here anddo that with the food, so â€“ thatâ€™s what i think thatâ€™s important to me, so. john: and how â€˜bout â€“ you had osteoporosis,orâ€” cecilia: i did, i had osteoporosis, whichi reversed and iâ€™ve got proof of that. that because they do the bone tests, and the bonescans with that all the time, iâ€™ve had for years, and the other reason why itâ€™s reallyimportant to me to eat healthy is because i come from a large family and my father diedof colon cancer, a brother died of colon cancer,
a sister died of colon cancer, and iâ€™vegot a lot of cancer in my family, and i know one to believe i donâ€™t wanna wait till iget it before i start doing something and changing my diet. iâ€™m into preventing, tomake prevention is, you know, i donâ€™t wanna go to the doctor, doctors donâ€™t make youwell, your body has the power to heal itself. and iâ€™m not short of drugs, but i may beshort of greens and fruits. and so as much as that stuff that i can get into me, thebetter. and juicing â€“ i can juice so much more greens than i could possibly eat if itried just eating it or having a sandwich with a little piece of lettuce or one sliceof tomato on it, when i could eat a whole box of tomatoes or a whole deal of celery,a whole stalk of celery, i could juice all
that and drink it at one time. thatâ€™s whati feel the body needs and itâ€™s gonna regenerate, â€˜cause the body has the power to regenerateitself if you give it the right foods and the right exercise and a spiritual as wellâ€“ thatâ€™s why i like to pray, i donâ€™tâ€¦i like to go out to the ocean, to the beach,walk on the beach, sit on the sand, or go hiking in the woods, be with nature. to me,thatâ€™s what god made and the sun, thatâ€™s â€“ the sun has the power to heal. and thatâ€™swhy itâ€™s so important to be in the sun, and everybody today wants to hide away, everyoneâ€™sin the house all the time, and thatâ€™s why i try to go outside and do as many fun thingsas i can. john: wow, yeah, i mean she had so many importantparts and points to make in just that little
section, but one of the most important tome is because i come from a situation where i almost lost my life and the doctors didnâ€™thave a heal or couldnâ€™t cure me, you know, when i was in my health crisis, you know,i came out and was a lot more serious about my health and thatâ€™s why i focus on a certainspecific kind of raw food diet. i mean, a raw food diet, much like a vegan diet, couldbe healthy or unhealthy, thereâ€™s plenty of junk food vegans that could have oreo cookiesand coke, i mean, those are vegan foods, but theyâ€™re not healthy foods in my opinion,so you need to be more than just vegan or more than just raw, you need to eat a healthydiet. so a healthy diet to me isâ€” cecilia: fresh.
john: yeah, fresh! foods that you could growyourself, fresh fruits and fresh vegetables, that should be the center of your diet andyou should focus on these foods the most. trying to eat the minimal amount of calorieswhile still maintaining and meeting your caloric needs, but by eating tons of different phytonutrientsand phytochemicals, these are the disease protective properties of a plant that peopleâ€“ and some people, even on a raw food diet, are just not getting because theyâ€™re eatinghigh-calorie raw foods like too many nuts and seeds, and too many bananas or high-caloriefruit, dates, or fried fruits and whatnot. cecilia: processed, boxed vegan foods-- john: yeah, boxed, you know, kale chips andall these things. we need to really eat vegetables,
lots of vegetables, leafy greens, and thefruits. so letâ€™s talk about this, cecilia, whatâ€™s your daily diet like, on a dailyâ€“ i mean, youâ€™re a small lady, so you probably donâ€™t eat a ton of food, like asmuch as i do, but you know, what do you have to let people know, like if theyâ€™re older,you know, in their senior years, what they might wanna start with or what they mightwanna do if they wanna do something like youâ€™re doing? cecilia: probably the best way to â€“ i tellmy friends who listen to me and what i do is start with smoothies. smoothies are reallyeasy to make, everybody has a blender at home, thatâ€™s all you need is a blender to do thatwith, and you can add apples to it, cucumbers,
and i was asked this morning, cause the girlsi was hiking with asked me, â€œwell, what do you do for a treat for yourself?â€ andi said, well, i make a really good smoothie out of bananas â€“ a frozen banana, and somealmond milk, and i put a little ginger in there, and little turmeric root, both of thoseare fresh roots that i use, and you could put a little vanilla in there and blend thatup and itâ€™s like heaven! ice cream! especially with the frozen banana in there and a littlebit of almond milk, and you could even put some cinnamon in it, thereâ€™s all differentkinds of things you can do, but mostly, every single morning, i make either i juice my greensor i make a smoothie with my greens, and i use cucumber, sometimes i put a carrot init, and i always use celery and cucumber â€“ and
a green apple in there, and then i put â€“ itry to every day, use a different green, so i can rotate my greens, i donâ€™t eat the same greenevery day, one day iâ€™ll have two bunches of swiss chard in there, what you buy in thegrocery store that theyâ€™re all twisted up in the twister, iâ€™ll put two of those packagesin there that day with the whole cucumber, about a half a stalk of celery and green apple,and i take it to work with me or take it to the tennis courts, and oh my god, you shouldsee what the girls say at the tennis club when i come with my green drinks there, andiâ€™m drinking that on the court, and theyâ€™re all, â€œwhat are you drinking?â€ and itâ€™sreally funny. and i enjoy it, so. and i know what its benefit itâ€™s doing me, so thatâ€™swhy it doesnâ€™t bother me what other people
say about it, because i can feel the difference.and thatâ€™s what my morning is, and then in the evening, iâ€™ll either make anothersmoothie or iâ€™ll make a salad, something to that effect. john: awesome, yeah, so i mean it is reallysimple and easy to eat healthy. right? just smoothies or juices, salads, just increasethe volume of the fresh fruits and vegetables you eat. so now that you guys learn what ceciliaeats, iâ€™m gonna ask her just the final question today, so do you have any hints or tips forpeople out there that are maybe not yet eating copious amounts of fruits and vegetables thatyouâ€™d like to give them that you learned over your journey into health and gettingrid of your arthritis and osteoporosis and
controlling your yeast infections and whatnot? cecilia: start out slow. when i first started,i kept going back to cooked foods, or i would go back to a salmon or a fish or whatever,but then i just slowly weaned myself up. itâ€™s really hard to stop and do it at the pointwhere i am today, i could never have done this six or seven years ago, all at once.so the point is start slow, but steady. and when you make a mistake and you eat a sandwichor bread or you go out one time with your friends, just get right back into it. getback into it, and it gets easier as it goes. and then you learn more, and you talk to otherpeople, like my friend john here who has taught me so much, and iâ€™m watching how heâ€™scooking his â€“ or how heâ€™s fixing his foods
and stuff, and preparing it. so thatâ€™s howi learned, from other people, how they do them. but best tip is to go slow and do itin degrees, different degrees. just get a little better and a little better and a littlebetter each time, and six years later, now, it just comes easy and natural to me, andi have no desire to ever go back to eating any kind of animal, they say, â€œdonâ€™t youeat eggs?â€ and i said no; â€œdairy?â€ â€“ to me, dairy is the worst thing you can eat.cause i was so full of mucus in the head, i had tetanus in the ears, my hearing hasgotten better, my eyesightâ€™s gotten better, but the ears, the hearing has gotten a wholelot better. i was gonna go deaf, like most of my clients now, theyâ€™re all on hearingaids, men and women. dairy products really
fill our heads with a lot of mucus, and thatâ€™swhat caused a lot of headaches, hearing loss, sinus infections. so itâ€™s really importantto try to wean yourself off of the dairy products, and that includes yogurt as well, ice cream,everybody says, â€œwell, yogurtâ€™s supposed to be so good for you,â€ but it still comesfrom an animal. all the stuff, we forget where the food is coming from, the butter and theyogurt and the ice cream and the cheese, nobody ever thinks where cheese comes from. and so,you just gotta go slow, wean yourself off of it, and youâ€™ll eventually get there. john: yeah. wow, thatâ€™s one of the thingsi like to say, by the inch, itâ€™s a cinch, by the yard, itâ€™s hard. start off slow andsteady, you know, just start by changing your
breakfast. and yeah, keep your same lunchand dinner, but at your lunch and dinner, have more fruits and vegetables, so have anextra piece of fruit or two or three at lunch, and have an extra salad or side salad at dinner,and slowly but surely, you know, make the fruit meals a bigger part of your lunch, andmake, whatever, your sandwich smaller. and same with your dinner, make your salads biggerand make your chicken smaller and smaller. and of course, always the breakfast, the besttime to have the raw foods, in my opinion, you know, fresh juices, green juices likei had this morning or fresh fruits or blended smoothies. definitely the best, so yes. iâ€™mglad to have met and know cecilia, sheâ€™s doing an amazing job, hopefully sheâ€™s motivatedsome of you guys and sheâ€™s having her own
successes with her health, and are you beatingyour other peers at tennis and stuff, you can kick their ass â€˜cause youâ€™re on ahealthier diet and you have more energy, more vivacious, and quicker reflexes! cecilia: yeah. these kids i play tennis with,believe it or not, are half my age. most of them are either half my age or could be mygrandkids, but iâ€™m playing tennis with and beating them. so my kids get a big kick outof that, they tell everybody that, and theyâ€™ve seen me play tennis and they know i play withpeople that are half my age, â€˜cause iâ€™m one of the oldest ones on my tennis club thati belong to, and iâ€™m on the team with. and people, they canâ€™t believe, when theyâ€™retalking about their kids and then i talk about
mine and they canâ€™t believe iâ€™ve got kidsas old as i have. so. but i do. i love them. john: yeah, you wanna kick ass at tennis,kick ass at life, kick ass at mma or whatever, go plant-based, vegan, fruit and vegetable-centric,man. youâ€™re gonna kick ass just like my friend cecilia here. so hopefully this hasmotivated you just a little bit to include more fresh fruits and vegetables in your diet,if it did, hey, please give me a thumbs up to let me know, iâ€™ll be back to visit cecilianext time iâ€™m in the area, and interview her some more, and share some more words ofwisdom with you guys. also, be sure to check my pass episodes, i have four episodes now,that share with you guys all the different ways to actually incorporate and do raw foods,fruit and vegetable diet, the best way including
ways to save money, all the things to lookout for, the pitfalls and caveats, and be sure to click that subscribe button rightdown below, i have videos coming out about every five to seven days on this channel,you know, with new information thatâ€™ll only enhance and encourage you guys to eat morefresh fruits and vegetables, â€˜cause thatâ€™s what iâ€™m all about. hope you guys enjoyedthis episode, once again, my name is john kohler with okraw.com, weâ€™ll see you nexttime and until then remember: keep eating your fresh fruits and vegetables, theyâ€™realways the best.