Dear Reader,
Today, I’d like to ask you to do me a favor. As tempting as it may be to avoid any discussion of exercise, I’m asking that you hang in there and read the rest of this newsletter. One of my highest priorities as a physician is to dispel the myths and excuses that keep people from exercising, so they can discover one of the most powerful health improvement tools we have.
A vast body of research shows that movement is the closest science has come to finding the Fountain of Youth. Exercise helps us maintain a healthy weight; it improves circulation, fights depression, stress, anxiety, and so much more. Despite all that, too many people avoid exercising. As a result, experts estimate that sedentary lifestyles are responsible for about the same number of deaths each year as smoking. Imagine having a way not only to extend your healthy years, but to improve quality of life right at your fingertips — and not using it. That’s what happens when we choose a sedentary lifestyle over being active.
But I’m not here to guilt trip you into training for a marathon. In fact, the news I have to share is quite the opposite. Research is showing that you can be in shape and healthy with a very small investment of time and effort.
Russ is an excellent illustration of how a small amount of activity can change a person’s life for the better. I met Russ several years ago, when he was a fit and trim 64 year-old. Russ was looking forward to retiring from his job as a financial planner so he could spend more time sailing and playing golf and tennis. Russ came in with a minor digestive problem, which we took care of easily. But the next time I saw him, Russ hobbled into the examining room with a walker, clearly in pain.
As it turned out, Russ had been involved in a serious car accident right after retiring. Although he survived, his pelvis and several ribs had been broken, one lung was punctured, and he had a concussion. Months later, the bones had healed, the lung was functional, but Russ was a disaster. His muscles had atrophied from spending so much time in recovery, to the point that he was weak as a kitten. In fact, he was so weak, he needed help lifting himself onto the examining table.
For a man who was accustomed to playing a few games of tennis, plus 18 holes of golf two or three times a week and taking his sailboat out on weekends, his condition was devastating. As Russ told me, “I’ve gone from a dynamo to a dud. I feel so old and burned out now. My boat’s for sale, and I’m giving the golf clubs to my son-in-law. At least, they’ll get some use with him.”
Russ had come to see me because all the pain medication he was taking caused stomach problems. We talked about how he could wean himself off of the pain meds. But that was a relatively easy fix compared to the real problem Russ was facing. “You said your orthopedic surgeon gave you a clean bill of health. Why don’t you start working out again?”
“Working out? I can barely walk across a room,” he complained.
I know how Russ felt. Having had surgery a few times myself, I’m well aware of the helpless feeling that comes during the healing phase. But that was over, and it was time for Russ to get up and get moving again. Convincing him was another matter. But finally, after I told him about new research on the most effective exercise methods, Russ agreed to at least give it a try. Here’s a summary of what we discussed. Maybe you’ll find it as motivating as Russ did.
No Time is No Excuse
One of the most exciting areas of research these days is the focus on high-intensity interval training (HIIT). In spite of the technical sounding name, HIIT is based on a simple premise — alternating short, fast bursts of activity with slower paced movement to get fit with very little time and effort.
Interval training has been around for many years, but recent developments have sparked interest among health professionals. That’s because interval training has been shown to increase the levels of hGH. Levels of hGH diminish as we age. A few years ago, hGH was in the headlines because some celebrities and athletes were using injections to counteract the effects of aging. But injections are not only controversial and risky — they’re expensive. Supplements are another option, but hGH can also be produced by the body during exercise, specifically by short, intense interval training sessions and resistance exercise.
In an earlier newsletter, I wrote a bit about two new studies showing that even very short exercise sessions — 10 minutes three times per week, with brief bursts (10, 20, or 30 seconds) of going “all out” — were beneficial. Those results are supported by other clinical trials with similar results. In one, researchers compared the effects of high-intensity cycling (five one-minute “all out” bouts with three minutes to recover between each one, for a total of 20 minutes) with 45 minutes of non-stop cycling. The results showed that the very short, intense bursts were just as effective as one long session in terms of improved fitness markers.
I’m thrilled with this research, because so many patients dismiss exercise suggestions with justifications like, “I’m too busy,” or “I don’t have time.” We’re all busy and strapped for time, but if you can’t find a few minutes every other day to provide your body with all the benefits of exercise, then maybe you’re not looking hard enough. Even with my full schedule of 10- to 12-hour days, I manage to squeeze in 20 minutes of high/low intensity “jogging” on my mini-trampoline most mornings, and I’m certain you can do it, too.
Ten Thousand Steps to a Healthier You
Obviously, Russ was not ready for high intensity workouts, even brief ones. Like many sedentary individuals, he needed to work his way up to that level of activity. That’s why I suggested he buy an inexpensive pedometer and begin a walking program. The ultimate goal would be for him to take 10,000 steps each day. Studies have shown that 10,000 steps is an achievable, effective goal for most people. Meeting that goal not only provides many of the exercise benefits of more challenging workouts, but also helps otherwise inactive people get moving. As someone who had spent decades meeting goals in the financial arena, Russ liked the idea of using a goal-measuring gadget to track his activity level. “Now this I can do,” he said proudly. “I may not get very far, but it’ll be better than nothing.”
Resistance is Not Futile
If you’re really serious about improving your overall health, I highly recommend adding a couple days of resistance training each week. Interval training and/or walking are excellent ways to get activity into your day, and resistance training is the best way to take fitness to the next level.
Resistance training is similar to working out with weights in that it builds muscle. Don’t worry about turning into a Schwarzenegger clone; it’s not going to happen with resistance bands or five-pound weights. But there are a few good reasons to strengthen your muscles. Firstly, strong muscles help protect against the frailty that comes with age. Muscles provide support for your bones, decreasing the risk of falls and broken bones. Between the ages of 50 and 80, the average person loses 30 percent of his or her muscle mass each year, and, typically, that lost muscle is replaced by fat. But that process can be countered with resistance training.
The second reason to take up resistance training is this: muscle burns more calories than fat, even at rest. Of course, muscle also weighs more, so don’t be surprised if weight reduction seems slow. But keep in mind that 30 minutes of weight training jump-starts your metabolism for hours afterward and interval training has similar results. Aerobic exercise, on the other hand, burns calories only while you’re doing it.
Just keep in mind that, as your muscles strengthen, weight will be redistributed. As muscles develop and your shape changes, you may notice that your snug clothes fit better, a welcome change for many of us! So don’t get hung up on what the bathroom scale tells you, because that’s only part of the story.
Using resistance bands is an affordable, low-tech method of building strength. If you search online for “resistance bands,” you’ll find plenty of choices. Most of these come with an instructional DVD or booklet, showing you how the bands work. They take up almost no room and weigh next to nothing, so you can easily take them on trips. I have two sets, one for home and one in my suitcase, ready to go, so I never have an excuse to avoid exercising. Other good choices for resistance training are strap-on weights for legs and free weights for building the arms.
Whey To Go
Whey protein is a blend of several proteins derived from milk. It’s an inexpensive ingredient to add to things like smoothies, with the added bonus of being easily and quickly digested. I often recommend whey protein to patients interested in reducing weight, because it can be blended with juice or a plant-based “milk” (like almond, coconut, or rice milk) to make a delicious, filling smoothie that many people say dampens their appetite.
In addition, when taken after a resistance exercise session, whey protein improves muscle strength. If you’re interested in rebuilding your body with stronger muscles and less fat, whey protein is worth a look.
“Choose UNDENATURED or minimally processed whey protein…thereby stimulate glutathione production…our body’s best natural antioxidant:
http://en.wikipedia.org/wiki/Glutathione SG”
Creating Better Muscles with Creatine
If you’ve ever spent time in a store that sells vitamins, you’ve probably noticed that there are literally dozens of products designed for body builders and athletes. One of the few I would recommend is creatine. This compound has proven itself in hundreds of studies. It’s safe, reasonably priced, and known for enhancing muscle in conjunction with resistance training. As a bonus, creatine also improves cognitive performance in older individuals, making it a real win-win nutrient. Follow the dosage instructions on the product you choose.
For now, I’ll just say that I hope you’ll explore one or more of the many activities that are available to new and seasoned fitness enthusiasts alike. I promise you there is something you’ll enjoy and once you find it, you’ll be glad you did. As Russ mentioned the last time I spoke with him, “I’m really glad you convinced me to get going again. It took a while, but it was worth it. You should see the expression on those young guys’ faces when I go out on the links and show them how it’s done!”
Thrive in Health & Wellness,
Leigh Erin Connealy, M.D.
Tags: Weight Loss
Aloe vera helps reverse cancer and AIDS
by PF Louis
(NaturalNews) One of the best kept secrets in the nutritional field is aloe vera. Commonly recognized for soothing ulcers, hemorrhoids, sunburns, wounds and other skin ailments, many don’t know the power pure raw aloe vera juice has for improving and even reversing serious diseases that baffle mainstream medicine.
That’s because those claims are suppressed.
If a supplement or nutritional product promotes any kind of cure, the FDA and other agencies send their bootjack militia to raid them. A frightening example occurred in Tampa, Florida a couple of decades ago as research physician Ivan Danhoff MD was attempting to crash the medical mafia’s cancer party.
That’s when his nutritional clinic was using aloe extracts and curing terminal cancer patients from hospice. Health agency thugs raided, pulling IVs out of patients whose condition had improved dramatically. Many died months later. The clinical trial was going by FDA guidelines to get the aloe extract approved (http://www.naturalnews.com/028239_aloe_vera_FDA.html).
Improving on nature is probably unnecessary with aloe vera
The desire to modify or isolate ingredients from aloe vera to create an accepted medical model that is efficacious without side effects is commendable. But it appears Big Pharma and the cancer industry’s good fellas want to protect their turf. Allowing an actual cure would even put the cancer cure fund raisers out of business.
Most store shelf aloe vera juices don’t do much beyond soothing the minor ailments mentioned earlier. Those juices are processed, heated, and diluted. That’s not the case with all aloe vera products. The right aloe vera juice products are miracle healers (http://www.naturalnews.com/021858.html).
The most dramatic clinical proof of pure raw aloe vera juice comes from research done with AIDS patients. Almost all who were put on a regimen of daily aloe vera juice got better with white T cell counts skyrocketing. It’s obvious that aloe vera is a potent immune booster, which implies it can be applied to other diseases.
One of the AIDS patients in this trial was diagnosed with advanced liver cancer and told he had less than two months to live. His liver was so tumor riddled it was four times its normal size. He continued with the juice, improved gradually, and within a year all his tumors were gone.
A doctor involved with this trial, pathologist H. Reginald McDaniel MD, was at first skeptical. But now he has seriously ill patients using aloe successfully. What turned him around was his own illness, a viral pneumonia for which conventional medicine had no answer. He was given a couple of cases of aloe juice, and his cure turned him into an aloe advocate.
Two short videos covering the aloe AIDS/cancer story are linked at the end of this paragraph. The last part of video 2 is censored, evidently to exclude information for ordering that particular juice. Promoting non-pharmaceutical AIDS and cancer cures is a no-no with the FDA. That data was probably pulled to protect them from FDA harassment (http://healthmaven.blogspot.com/2012/01/is-aloe-vera-cancer-cure-part.html).
Aloe’s healing power known for ages
The juice’s power has been known by indigenous groups for ages. Franciscan Friar Romano Zago discovered how to make the juice from Brazilian Indians, used it with local villagers, and published his findings in the 1980s. He used their recipe based on the indigenous aloe arborescense plant . You can download a pdf summary of his book/recipe here (http://www.aloearborescens.org/Summary.pdf).
Father Zago’s juice and others are from whole leaves. It’s possible to get aloe juices without leaf skins (filleted) or reduced aloin content to minimize potential diarrhea side effects. Check below for some other aloe juice options or Google for others.
Sources for this article include:
Friar Romano Zago approved aloe juice products http://www.aloedeca.com/northamerica/ZagoNA.htm http://www.aloedeca.com/northamerica/ProductNA.htm
Brazilian homemade cancer cure recipe http://www.aloearborescens.org/Summary.pdf
Aloe arborescense whole plant source http://www.cycadpalm.com/alarpl.html
Video of AIDS and cancer patient cures http://www.youtube.com/watch?v=U2dx0NKP8y8
Another juice source http://www.aloeverafarms.com/aloe-info.html
Another juice source http://www.lilyofthedesert.com/faq
Plug for cancer use http://www.canceractive.com/cancer-active-page-link.aspx?n=537
Tags: anti-inflammatory, Antioxidants, cancer
| January 24, 2012 |
Study Shows Supplements Slow Aging
|
Recently, we’ve seen an increasing number of popular media articles citing studies discrediting nutritional supplements. This is contrary to the many tens of thousands of studies supporting beneficial effects of vitamins, minerals and herbs.
Why is that? Are we suddenly uncovering new data in new studies? Or might this be part of the FDA’s “war” on unregulated products and big pharma’s not so hidden agenda of wanting to control the supplement industry?
When flaws are pointed out in the study protocols, do we see them in the media? No. Even if rebuttals were published, they are usually buried somewhere deep in the publications’ body.
When articles are published in newspapers such as the NY Times, the general public tends to take the info as gospel, even though popular media is well-known for slanted and often inaccurate stories. Sensationalism and fear mongering sell newspapers.
It’s refreshing to see positive articles for a change.
CBC News examines how close we are to finding cures for aging, obesity, diabetes, the common cold and cancer in a series of special reports called CHASING CURES.
It might be possible to cure aging, say scientists who’ve found that lab mice get smarter and more agile as they age when fed a mix of nutritional supplements.
The diet and supplement plan isn’t a conventional “cure.” But the animal results at McMaster University in Hamilton, Ont., illustrate how investigators aim to slow down the aging process to avoid the physical and mental declines that often come as more candles are added to the birthday cake.
At Prof. David Rollo’s biology laboratory, mice that ate bagel bits soaked in a cocktail of supplements such as B vitamins, vitamin D, ginseng and garlic lived longer than those not taking the special mice chow.
“If you put them on a supplement, they actually learn better as they age,” Rollo said. “They still don’t live much longer but their brain function is remarkable.”
The mice also acted like restless teenagers showing “spontaneous motor function” that fades in humans in a universal sign of aging, Rollo added.
The supplemented mice maintained their memory function in tests, such as remembering a familiar object. Their learning abilities were like those of very young mice, he said. Mice of the same age that were not supplemented behaved in lab tests like a frail 80-year-old woman.
Investigators turned to the cocktail of ingredients based on their suspected ability to offset five key mechanisms involved in aging.
The researchers have also doubled the lifespan of crickets using a combination of dietary restriction and supplements, and other investigators have found similar results in other animal models.
Scientists still don’t how the supplements actually work and interact in the body.
Live to 1,000?
Like Rollo, British gerontologist Aubrey de Grey of Cambridge is optimistic about the potential to extend human life span, but he takes a different approach. He’s not trying to eliminate aging but to extend how long people can be fit and healthy.
For a full text of this article, including the formula they used in the study, see www.cbc.ca/news/technology/story/2011/12/28/aging-longevity-chasing-cures.html?cmp=rss.
Long Life,
David Kekich
____________________________
Tags: anti-aging, natural, supplemental
10 Protein-Packed Plants
The continuing debate over how much protein the average person needs* has done little to change our hunger for it. And who can blame us? Protein is one of the basic building blocks of life.
When most people think about protein, images of cheese, eggs and a leg of lamb pop into their head. Did you know though that every – yes, every – whole food contains protein? From your morning banana to your evening salad, finding plants packed with protein is easy to do. And not only is it easy to do, it’s easy for your body to use.
Plant-based foods are free from cholesterol, tend to be high in fiber, and are often alkalizing to the body. All animal products, on the other hand, are devoid of fiber, and are acidifying to the body, which causes calcium to be leached from your bones, as well as decreasing oxygen levels in the blood, and negatively impacting the digestive/lymphatic system.
You may have heard the ongoing debate about “complete” or “incomplete” protein and “food combining”, but be wary; these topics are steeped in misinformation and myth. Here’s what I’ve discovered thus far:
The term “complete protein” refers to foods that have all nine essential amino acids present in the correct proportion for our bodies to build protein with. The term “incomplete protein” refers to foods which have all the essential amino acids, but are simply low in one or more of them. This is called the “limiting amino acid”. While it’s true that most whole plant foods have one or more limiting amino acids and are thus “incomplete”, this shouldn’t send you running for a steak. Our bodies are brilliant, and every food that goes into your system must be broken apart and its nutrients absorbed. During the digestion process, amino acid chains from all sources are broken down and made ready for our bodies to use. If you’re eating a good mix of fruits, veggies, grains and legumes, then your body simply collects what it needs from the “amino soup” that your digestion system has absorbed. There are a growing number of vegan bodybuilders, ultra marathon runners and award-winning athletes out there to prove that meeting your protein needs on a plant-based diet is simple and successful.
Since every whole food has protein in it, you have literally millions of great options to choose from when it comes to creating a balanced diet with the right percentage of protein for your body*. I’ve selected ten nutritious plants to get you started, for both their protein content and other health benefits. You may be surprised at some of the veggies, nuts and grains that made it onto my list.
*More is not necessarily better when it comes to protein. The Recommended Dietary Allowance (RDA) for the average, sedentary adult is only 0.8 grams per kilogram of body weight. Some healthcare professionals argue that this level is too high. No matter whose recommendation you choose to follow, the fact is that each person’s protein needs are different, but all can be met with a plant-based diet.
Health Benefits of High-Protein Plant Foods:
Pumpkin Seeds
Asparagus
Cauliflower
Peanuts
Mung Bean Sprouts
Almonds
Spinach
Broccoli
Quinoa
If you’re like me, pumpkin is one of your favorite fall foods. The last time you steamed up some squash or pumpkin, did you have the seeds though? One ounce of pumpkin seeds contains 9.35 grams of protein! That’s over two grams more than the same quantity of ground beef. Their high protein content and level of nutrients makes them a wonderful addition to any salad or snack.
Health Benefits of Pumpkin Seeds:
- Tryptophan: Helps fight depression (converted into serotonin and niacin).
- Glutamate (needed to create GABA): Anti-stress neorochemical, helps relieve anxiety and other related conditions.
- Zinc: Boosts immune function and fights osteoporosis.
- Phytosterols: Reduce LDL cholesterol (the bad kind) and up HDL (the good kind); may also be effective in the prevention of cancer.
Pumpkin seeds are also full of manganese, phosphorous, copper, vitamin K, vitamin E, B vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), folates, potassium, calcium, iron, magnesium, zinc and selenium and more!
If pumpkin seeds aren’t your thing, don’t worry – there are plenty of seed-based protein powerhouses out there.
Grilled asparagus with a balsamic vinegar drizzle is enough to make my mouth water. Eight spears of this delectable veggie has 3.08 grams of protein, which is pretty potent for such a slender fellow.
Health Benefits of Asparagus:
- Vitamin K: Asparagus is the number one plant-based source for Vitamin K, which is indicated in preventing osteoporosis and osteoarthritis.
- Vitamin A and Folate: Anti-aging, anti-inflammatory, heart healthy, and indicated in the prevention of birth defects.
- Diuretic: Reduce water retention.
- Aphrodisiac: Oh là là!
Asparagus is also a good source of potassium, glutathione, vitamin C, antioxidants (glumatic acid, glycine and cysteine) and more.
For years, I wasn’t a big fan of cauliflower. I mean, how healthy can an off-white vegetable be? But once I started learning about the health benefits of cauliflower and all its cruciferous plant family members, I started to give this veggie its due respect. One cup cooked = 2.28 grams of protein and a truckload of nutrients to reduce your risk for cardiovascular disease and cancer!
Health Benefits of Cauliflower:
- Carotenoids (beta-carotene and Phytonutrients): Including kaempferol, ferulic acid, cinnamic acid and caffeic acid. These nutrients help protect your body against free radical damage.
- Sulforaphane: Strong indications as a cancer fighting agent.
- Omega-3 fatty acids: Reduce inflammation.
Cauliflower is also a good source of vitamin C, manganese, glucosinolates (glucoraphin), vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid), phosphorus and potassium, indole-3-carbinol (strong cancer fighting indications) and more.
If you grew up in America you’ve probably had a peanut butter and jelly sandwich or two, but I doubt you knew how healthy this favorite snack really is. One ounce (approximately 28 peanuts dry roasted without salt) = 6.71 grams of protein.
Health Benefits of Peanuts:
- Co-Enzyme Q10: Protects the heart during times of low oxygen.
- Resveratrol: Bioflavonoid believed to improve blood flow in the brain and lower your LDL cholesterol.
- Niacin: Assists in recovery of cell damage, and protects against Alzheimer’s disease and age-related cognitive problems.
Peanuts are also a good source of calcium, iron, riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, folates, copper, manganese, potassium, calcium, iron, magnesium, zinc, selenium, vitamin E, antioxidants (polyphenols p-coumaric acid) and more.
Oats have gotten a bad rap over the years as a breakfast moosh fit for little orphan Oliver or old school prison inmates, but truly they are a food fit for kings. One cooked cup has a whopping 6.08 grams of protein along with being a great source of fiber and helpful for stabilizing your blood sugar levels. I enjoy mine in the morning with a bit of banana and cinnamon mixed in – yummm.
Health Benefits of Oatmeal:
- Selenium (antioxidant combined with vitamin E): Boosts immunity and mood, as well as having indications as a cancer-fighting agent.
- Weight loss: Keeps blood sugar levels even. The high level of fiber keeps you full longer.
- Magnesium: Helps with energy production, maintaining strong bones and possible relief of PMS.
- Phosphorus: Assists with bone health, boosts energy and is important for healthy digestion.
Oatmeal is also a good source of tryptophan, Iron, calcium, B vitamins such as thiamin, riboflavin and niacin; vitamin E, zinc, copper, iron, manganese, magnesium and more.
You may have seen this little bean hiding in your stir-fry (sprouted) or perhaps in a fresh wrap, but it hasn’t gotten much cred over the years. Most beans are a great source of protein and water soluble fiber, and while mung beans aren’t at the top of the bean protein list they make a good showing. With one cup containing 3.16 grams, it is low in calories, but high in content.
Health Benefits of Mung Bean Sprouts:
- Lecithin: Lowers blood cholesterol levels, reduces liver fat.
- Zinc: Along with the protein and other vitamins in mung beans, Zinc can help strengthen your nails.
- Phytoestrogens: Contain many anti-aging components for the skin. These phytoestrogens act on estrogen-receptors found in the skin, stimulating the synthesis of hyaluronic acid, collagen and elastin, which are all essential components of the skin’s structure.
Mung bean sprouts are also a good source of vitamin A, many B vitamins, vitamin C, vitamin D, vitamin E, vitamin K, folic acid, iron, potassium, calcium, phosphorous, magnesium, zinc and more!
This is a wonderful snack to have around at all times, both for its protein content and nutrient density. Almonds are at the top of the nut chain when it comes to nutrient density, which means they will keep you full longer. With one ounce (approximately 24 nuts) containing 6.03 grams of protein they are a wonderful addition to any snack or meal.
Health Benefits of Almonds:
- Phenylalanine: Aids in the development of cognitive function.
- Nutrient Rich: Keeps you full longer which can aid in weight loss.
- Vitamin E/Magnesium: Important for heart and muscle health.
Almonds are also a good source of calcium, phosphorous, iron, magnesium, zinc, selenium, copper, niacin, managese, riboflavin, folic acid and more.
We all know spinach is a special green. From Popeye to the posh salads you’ll find in fine dining restaurants, spinach has gotten some good press and with due reason. One cup cooked = 5.35 grams of protein. It is also filled with flavonoids (a phytonutrient with anti-cancer properties). Spinach is good for your skin, your eyes, your brain and your bones!
Health Benefits of Spinach:
Neoxanthin and violaxanthin: Anti-inflammatory epoxyxanthophylls.
- Lutein and zeaxanthin: Protect the eyes against cataracts and age-related macular degeneration.
- Vitamin K: Ensures a healthy nervous system and brain function, healthy bones (1000% of the RDA of vitamin K in each full cup of spinach!)
- Vitamin A: Strengthens immunity and promotes healthy skin.
Spinach is also a good source of vitamin C and other antioxidants, flavonoids, beta-carotene, manganese, zinc and selenium and more.
Broccoli has many of the same amazing compounds as cauliflower, which is logical due to the fact that they are both in the cruciferous plant family. As a child I remember enjoying broccoli simply for the fact that the pieces looked like tiny trees. Now, as an adult, I enjoy their impressive nutritional profile AND the fact that they look like tiny trees. One cup of chopped broccoli = 5.7 grams of protein and a heap of child-like enjoyment.
Health Benefits of Broccoli:
- Glucoraphanin (which the body processes into sulforaphane): Helps the skin to detoxify and repair itself, along with ridding the body of H. pylori which increases the risk of gastric cancer.
- Beta-carotene, zinc and selenium: All work to strengthen the immune system.
- Indole-3-carbinol: A powerful antioxidant and anti-carcinogen, which may hinder the growth of breast, cervical and prostate cancer along with boosting liver function.
Broccoli is also a good source of folic acid, vitamin C, calcium (more calcium in fact then most dairy products), lutein and zeaxanthin, B6, folates and more.
All of the plants on my list that have preceded this one fall short in comparison to quinoa’s potential. On its own it is a perfect protein and the king of all grains. It has the highest percentage of protein content at 16 percent per volume! This means that a measly ¼ cup (dry) quinoa has 6 grams* of protein. If you paired this grain with a couple of spears of asparagus and a beautiful cauliflower, broccoli and sprouted mung bean stir–fry, you would have an easy meal with 30 grams of protein or more!
Health Benefits of Quinoa:
- Magnesium: Relaxes muscles and blood vessels, which can help regulate blood pressure.
- Manganese and copper: Both work as antioxidants to protect the body from free radicals.
- Lignans: A phytonutrient found to reduce the risk of heart disease as well as certain types of cancer.
Quinoa is also a good source of iron, calcium, potassium, zinc, vitamin E, selenium, manganese, tryptophan copper, phosphorus and more.
*This protein content information was obtained from a Quinoa distribution company.
Image Credits
Broccoli: Image: zirconicusso / FreeDigitalPhotos.net
Mung Bean Sprouts: Image: numanzaa / FreeDigitalPhotos.net
Tags: acid alkaline food, anti-aging, anti-inflammatory, bone health, digestion, Magnesium, Weight Loss
Bone health
Good health rests on your bones
by Dr. Susan E. Brown, PhD
These days we have so many health concerns to think about that many women who haven’t suffered from a bone fracture or been diagnosed with osteoporosis or osteopenia are of the mind that, if it isn’t broken, why fix it?
Well, one good reason to stay on top of bone health is that osteoporosis is one of those serious health concerns that you can actually prevent — and in some cases even reverse. This may seem surprising given the marketing campaigns of drug manufacturers that say you can only prevent bone fractures by using their products. But the truth is, a natural approach to bone health that combines good nutrition, exercise, and lifestyle changes can strengthen bone and reverse bone loss — even in a person diagnosed with osteoporosis.
But beyond osteoporosis and fracture risk, bone plays a central role in the body’s health, and nurturing your bones at any age will benefit your body on several levels. Many women don’t know that bone is crucial in helping maintain a balance of blood nutrients. For example, calcium is quickly drawn out of bone if blood calcium levels drop to a threatening level. Bone acts as a repository for other needed minerals and nutrients too, and manages the crucial acid-base balance in your blood, all the while producing your blood cells.
The rest of the body depends on this vital, active tissue for survival. And one of the amazing aspects of bone is that it always puts the rest of your body before itself, giving of itself not only to support us, but also giving of its own nutrients and resources to maintain chemical balances in the body. This is why I refer to bone as “the great giver.” Let’s take a closer look at how integral bones are to a healthy body and how you can support your bones at any age.
It’s true — without bones, we wouldn’t have a leg to stand on
Bone is a pretty amazing tissue, a clever creation of nature that gives more than structure to the body. Our bones, all 206 of them, are the hardest of all our tissues. They give form and rigidity to our bodies, allowing us to sit, stand straight, and walk. Bone also serves to protect our vital organs and soft tissue from damage by the outside world. The ribs, for example, are a sort of armor that protects the heart and lungs from blows and injury, just as the skull acts as a bony box protecting the fragile brain. So bone gives the body form, rigidity, protection, and locomotion.
We wouldn’t be able to stand without our bones. This is true in the literal and figurative sense. Everything we do, from our beating hearts to simply being able to walk down the street, is connected to bone. For many women, it might seem as if holding us up and getting us from point A to point B are the most important roles for bone. These roles are certainly important, but there is much more to our bones than meets the eye.
An incubator for blood cells
Each second, our bodies produce some 2.4 million red blood cells. These red blood cells are produced inside bone, in the nine ounces of bone marrow our bodies contain. Bone is an active manufacturing plant requiring a constant supply of nutrients to produce this extraordinary number of red blood cells. Nutrients flow in and out of bone ceaselessly and in return the body receives the oxygen it needs through red blood cells.
Percentage of nutrients stored in bones
- Calcium (in bones & teeth) 99% +
- Phosphorus 85%
- Magnesium 53%
- Zinc (in bone and muscle) 90%
- Copper 30%
- Strontium (in bones & teeth) 99%
Our white blood cells, which are central to the immune system, are also produced in bone marrow, among other places in the body. In fact, the monocytes and granulocytes produced in our bones have the unique ability to seek out and clear foreign substances in our bodies. So we see how healthy bone is needed for the operations of our immune systems, not to mention for oxygenating every organ and tissue in the body!
Bone provides the gift of mineral reserves
To learn more about each of the specific nutrients in this article, please visit our article on the 20 key nutrients for bone health.
In addition to blood cells, bone holds onto many of your minerals. Like a generous bank, your bones store large amounts of calcium, phosphorus, magnesium, zinc and copper, and release these minerals when the body needs them. It makes sense that your mineral stores would reside within the bone because crystal compounds — made up of these minerals — provide our bones with the strength and rigidity we depend on. But the body has also created mechanisms for releasing specific minerals into the blood as the body needs them.
The level of blood calcium for example, must be kept within a very precise range for the heart to beat, for nerve transmission to occur, for the blood to clot, and in order to activate enzymes. Even a small drop in blood calcium causes the nerves and muscles to go into autonomic discharge, producing involuntary muscles spasms. Calcium, in fact, is reported to be the most fundamental regulator of intracellular processes, and its role in the blood always takes precedence over its role inside bone. Our bodies have evolved so that when calcium levels drop in the blood, a series of reactions lead to drawing calcium out of the bone for compensation.
Phosphorus is the second most abundant mineral found in our bones. It serves all cells in the body by carrying out phosphorylation, which is particularly important in energy production. Phosphorus is also required for the body to activate certain enzymes, hormones, and for cell signaling. Magnesium also stored in bone, helps to maintain normal nerve and muscle function, while aiding in blood sugar and blood pressure regulation. In fact, magnesium is needed for more than 300 biochemical reactions in our bodies, and over half of it is found in our bones.
Like those minerals mentioned above, zinc and copper are also essential for the body to function. Zinc is present in all organs, tissues, fluids, and secretions of the body. Zinc is the most abundant intracellular trace element, and functions as an essential cofactor in more than 200 critical enzymatic reactions. Copper, also a trace mineral, serves as a cofactor facilitating critical enzymatic reactions. Copper is essential for the development of healthy blood cells and critical for collagen formation.
If our bones didn’t keep a reserve of these minerals, we would have to eat an exact amount of each mineral daily — or even hourly — to make sure our cells could carry out their necessary reactions. We would also have difficult time maintaining the proper pH in our blood.
Bone and your acid-base balance
Just as the body requires balanced levels of calcium in the blood, we must also maintain a slightly basic (or alkaline) pH in the blood in order to carry out cellular functions. Unfortunately, our modern American diet sets many of us up for chronic low-grade acidosis, meaning the blood is slightly more acidic than it should be. This happens largely because of the acid-forming foods we consume on a regular basis, such as meat, white flour, sugar, and dairy products. And this imbalance increases risks for osteoporosis, heart disease, diabetes, kidney disease and more.
The four corners of bone health
- Eat a balanced diet. Eating a balanced diet full of fresh vegetables, fruits and quality sources of protein, and fat is the first step to bone health.
- Supplement with all the essential nutrients. Supplements that include all the essential bone nutrients, like those we offer in the Better Bones Program are a great way to start supporting and repairing your bones. This will not only keep the living protein matrix of your bones flexible and strong, but it will also provide an abundant store of minerals so that your bones won’t suffer if they have to give away resources to the rest of the body.
- Eat an alkaline diet. An alkaline diet can lessen the burden on your bones — and your body — by helping to keep the blood at the slightly alkaline level at which it functions best.
- Exercise. Weight bearing exercise is another way to build your bone. The impact we experience during exercise can stimulate osteoblasts, our bone building cells, to make more bone.
The amazing thing is that bone can balance the pH of the blood by moving minerals into blood and alkalizing compounds attached to the minerals. When the blood tilts away from its ideal slightly alkaline state, due to acid-forming foods or otherwise, a message is sent to bone to release alkalizing compounds and re-establish pH balance in the blood.
Bone will always give to help other systems at its own expense. This is why I call bone a “great giver!” Unfortunately, problems arise when too much of the bone is depleted to compensate for other inadequacies in the body. When bone is regularly drawn upon it eventually weakens, and the rest of the body suffers. Needless, low trauma fractures are an obvious outcome of low mineral reserves. But unfortunately there are further implications. As I mentioned above, our bone health influences just about every system in the body, and when the bones remain healthy, the rest of the body often follows suit.
Optimal bones, optimal health
The benefits of improving your diet and lifestyle are not limited to bone health and preventing osteoporosis. Natural approaches to building bone will benefit your entire body in remarkable ways. Healthy bones provide you with more energy, strength, flexibility and vitality. And natural measures taken to support strong bones are linked with better health overall. For example, by optimizing your vitamin D status you will help protect yourself from a broad range of diseases, including 15 types of cancer, auto-immune disease, diabetes, heart disease and depression.
Exercise is another bone-building element that benefits your entire body. For example, a Finnish study of twins found that if one twin exercised regularly by taking at least two brisk 30-minute walks per week, that twin was 44% less likely to die during the 17-year study period than his or her more sedentary sibling. Even more impressive, Penn State researchers studying the effects of strength training were able to make 95-year-olds as strong as 55 year olds and a 65-year-old as physically fit as a healthy 30-year-old with strength training.
Eating an alkaline or “basic” diet can improve health on several levels as well. An alkaline diet preserves not only bone, but also muscle, and sets the milieu for overall optimum biochemical functioning, renewed and lasting energy, and overall enhanced wellness. I’ve seen it again and again and we now have research to prove it.
Work with your bones for lasting health
Paying attention to the needs of our bones can have far-reaching health benefits. After years of research and working with patients, I now know that the best way to build bone health is by working with and maximizing nature’s intelligence, rather than by trying to override or improve upon it. And you don’t need to take bone density medications or hormone replacement therapy — improving your bone health is something you can do, yourself, today, simply by making a commitment to give your bones what they need.
There is an established connection between healthy bone and balanced nutrition — including adequate amounts of the 20 key bone-building nutrients — an alkaline diet, and exercise. Your bones are living tissue and like other living tissues, they function best if nourished and supported. It makes sense to start caring for your bones as early as possible, but you will see benefits at any age. Even nursing home residents are able to build bone with simple exercises and simple nutrient supplementation. If you plan to live a long, active, and productive life, my advice is to support your “great giver” now. Take care of your bones now and they will take care of you later!
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Tags: acid alkaline food, anti-aging, bone health, calcium, Magnesium, vitamin d, women