Bone Health: What’s new?

Oft-repeated basics of bone health are eat  dairy products and greens to get enough calcium and vitamin D3, get enough sleep, and do weight bearing exercise. Current research say that’s not enough! There’s more we can do to preserve bone mass or even increase the density of your bones.

Eat! Bone mass doesn’t only depend on what we eat. We must also eat with 1200 calories a day as a minimum to keep our bones intact. Very low calorie diets were associated with poorer bone health independent of total body weight and even with weight training.

Eat veggies! Greens and yellows are especially good. After menopause, would you believe onions might be quite  helpful for bone health?. Cruciferous veggies are great too so I hope you like Brussels sprouts and broccoli.

Eat high quality lean protein.

  • 20 g, ideally with 1.7 g of leucine, is a good goal at each meal. Our processing limit is about 30 g of protein at one sitting.
  • Plant protein is preferred as it’s more easily digested and has been associated with multiple health benefits.
  • We need more protein the older we get, about 30 g at each meal.

Exercise and weight bearing activity helps if we eat enough nutritious foods.

Nutrition: Calcium and Vitamin D3 are popular supplements to support bone health, but they aren’t enough alone to build bone density. We also need magnesium, vitamin C, Vitamin K, Zinc … a total of 22 different nutrients! That requires a lot of high quality daily nutrition.

More is not necessarily better with calcium! Too much unbalanced calcium has been shown to promote heart disease in women and increase mental health problems. Unless prescribed by a physician, 1000-1200 mg is plenty when combined with a good range of nutrients. And, throw out those 1000mg calcium tablets! We can’t absorb more then 500 mg calcium at any one time.

Supplements I recommend:Vita-leaMulti (or better, Vitalizing strips), a plant protein shake and OsteoMatrix complex with two caplets before bedtime to guarantee all the required nutrition each and everyday. To make it easy for you, I’ve put together good bone support, better bone support, and best bone support packages for those whose bone health is threatened. Scroll down and click the various products for more information or “Ask Me A Question.”

Medicines requiring a physician’s eye. Too much thyroid hormone, steroids, SSRI’s, proton pump inhibitors, some anti-seizure medications, alcohol, tobacco, pot, and substance abuse can deplete bone density. Ask your doctor to monitor your bone health if you are using these medications on a long term basis.

Thanks for reading!

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Like 40 at 70? Getting Closer to the Fountain of Youth

What’s possible for your health if your cells have young biology for a long time? What if at 70, your cells acted like those of a 30-40 year old?

Something is going very right with Shaklee users. Shaklee is the only supplement company with scientific studies showing Shaklee users are healthier. Here’s one.

And Shaklee recently published yet another peer-reviewed, game-changing study in Food and Nutrition Journal in November 2018. This study looked at the health of the fundamental building blocks of every organ in our body – our cells.

Here’s the punch line: Statistically, Shaklee users have unusually long telomeres. A 70 year old, who uses a full range of Shaklee supplements on a consistent basis over the years have telomere lengths more like 30-40 year olds.

Who at 70 doesn’t want telomeres more like a 30-40 year old?!!

Hold up!  What’s a telomere? Why is this a big deal?

If you like to watch stuff, here’s a good, short video about telomeres. And here’s the discoverer of telomeres, Dr. Elizabeth Blackburn telling us why they are important.

If you like to read stuff, here’s a little Aging 101:

Chromosomes, located in the nucleus of our cells, holds our DNA together during cell division. DNA is the stuff that makes us, well, us. I think of chromosomes like the instruction manual or master plan of our bodies, holding all the detailed info of how to function.

Telomeres are tightly wrapped  proteins that hold the tip of our chromosomes together so our coiled DNA doesn’t unravel during cell division. An oft-used analogy is shoelaces. Those plastic tips (aglets!) on the end of the shoelaces keep the shoelaces from unraveling. Once those those plastic tips unravel, the shoelace unravels, breaks, and has to be replaced. Unfortunately, when telomeres fray off over time, we can’t get new ones. Cells can’t reproduce and they die. That means we get old, diseased, and die too. A healthy life requires long healthy telomeres.

What do you have to do to keep your telomeres long?

Start with the normal stuff of course! Eating a good, colorful, healthy diet,  exercising and practiced stress reduction seem to protect telomere lengths.

But what if there was one more thing that can make a huge difference in telomere health?

Shaklee users who use a wide range of supplements were statistically shown to have longer telomeres. As in 70 year olds having telomere lengths of 30-40 year olds. That’s big stuff! As always with biology and health, preventative action is our best action so starting young helps. However, differences can be seen in telomere lengths in as little as 5 years so it’s never to late to start giving our bodies what they need.

Would you like to just take a look? Then click here.

Thanks for reading!telo

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But I can’t sleep!

My last blog was for those who need to go to bed and they choose not to, What about those whose quality of sleep feels out of their control?

Your sleep may be interrupted by a family member! Here are suggestions for the common culprits, snorers and young children. For city noises: earplugs.

You don’e seem to need the  recommended 8 hours of uninterrupted sleep. Quality sleep is more important then quantity of sleep. Some people require less sleep then others. We feel rested with the appropriate deep sleep and REM sleep our body needs. Check with your doctor if you think you need more sleep then is comfortable.

Do you have insomnia? Three thoughts:

Have you seen your doctor? Your doctor can check for underlying causes.

How’s your sleep hygiene? There’s a TON of good info on the Internet on how to wind down so you fall asleep like this  and this and this! BTW, have you installed a screen darkener yet?

Do you wake up a lot? It’s natural to have sleep/wake cycles and not get 8 hours of solid sleep.  Old journal keepers wrote of first sleep and second sleep. Consider these:

  • Accept vs. worry when you wake up. Insomniacs appear to get more sleep then they think they do. Fixating releases stress hormones. Our brains work even faster and jumps around like a monkey! An antidote is gratitude. Entertain grateful feelings for as long as possible. Then move to another grateful thought.
  • Give your brain something to do. Repetitive prayers work nicely. Or, listen to a non-stimulating audiobook. Keep the murder mystery for the daytime.
  • Meditation apps. Try a 20-30 or more body scan meditation during the day for 2-3 weeks. Then, at night, keep to the same meditation until the brain has learned to associate sleep with that relaxing guided meditation. I really like the Insight Timer app. (*don’t touch that phone if you can’t stick to your meditation app!)
  • The most important thing you can do to get better sleep? Turn off the anything electronic 1-2 hours before bed. Apps and TV have an evil addicting twin!

Did anything new catch your eye?

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“I’ll sleep when I’m dead.”

That sentiment is really dumb. Don’t sleep? You’ll be dead sooner. And sicker, and much more likely to have serious memory issues such as Alzheimer’s in later life. What a rosy outlook.

If you generally wake up without an alarm, feel rested and don’t seek caffeine to get moving in the morning, hit the snooze on this blog and forward it to someone you know who complains about being tired all the time.

To the rest of us, neuroscience has something to say to our thick heads:

GO TO BED!

Oh ye who love tech and TV!  Go to bed! You are suffering and will suffer more if you don’t get your zzzzz’s. I get that you will miss some fun on apps and shows by starting the bedtime routine at 9:30 or 10 pm! It takes discipline to prioritize rest.

Nature has provided us a host of reasons to sleep and pushes aside many body functions to do very important, active work during sleep. Dr. Russell Foster explains why we sleep in this Ted Talk. Embrace sleep and watch your favorite late night show for breakfast.

Is bedtime low priority? I have lived in this camp with it’s many reasons why I can’t go to bed. I have to choose to go to bed.

Poorly rested people tend to be cranky, depressed, confused, and even dangerous etc. If are unsure if you need more sleep, ask those you live or work with if they think you need more sleep.

What if you can’t sleep?

My next blog, to be published in a couple of weeks is just for people who try, but can’t sleep.

Thanks for reading!

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Reversing Sudden Cognitive Decline

At first, the comments between family members were, ”She’s really going down hill! She’s forgetting a lot.” Then, her restless increased: Up too early, too demanding and angry over little things, constantly fretting about money, refusing to go out and yet complaining about loneliness.

One evening she asks, “Who was that slender woman in my room?” The next morning, she’s weird-eyed, wearing a old stained T-shirt, and some crazy pants never seen before. She’s incessantly saying, “I’m so confused! I’m so confused!” She can’t hear or see very well. It’s serious and everything is dropped for an ER visit..

Sudden Cognitive Decline

The doctors say it’s not a stroke or even micro-strokes. It’s Sudden Cognitive Decline. What action can you possible take when your loved one is drastically changed, seemingly overnight, and there isn’t any medical treatment?

My family experienced that scenario just 6 weeks ago. My 91½ year old mother was just old, cranky, and forgetful – then suddenly “gone!” My nephew took the good action he could do then he called me. “If you want your mother to remember you, you better come quick!” I flew out there pronto!

When I arrived, my mother was hallucinating voices and visions. I had to shout for her to hear. Her eyes were glazed over and had that “nobody’s home” look. She could barely dress herself and get into a car. She wanted to stay in bed because she didn’t know what to do which led to seriously weakened, painful  neck muscles. My sister-in-law become “that girl I live with.” She asked my brother “Are you my father?” and me, “Are you my daughter? I think you are my daughter.”

I thank God for the skills and passionate business direction I solidified 2 ½ years ago! I help families develop a plan of action to reverse cognitive decline with action in eight  different areas of lifestyle. However, this was the first time I ever used the protocol on a loved one – and it worked rapidly.

Within 4-5 days the hallucinations stopped and the incessant, “I’m confused!” was confined to the morning. Mom’s hearing returned to normal. Her audiologist said she had  an internal brain processing problem which resolved. By about 10 days, Mom certainly recognized us all again and remembered our names. Three weeks later, even Mom’s short-term memory improved as she remembered events from the day before. Best of all, Mom’s humor returned – humor is complicated because you have to understand a situation well to create something funny out of it – a true victory.

Mom is not out of the woods yet and we’ve moved her into Assisted Living. I initially looked at Memory Care, but she recovered and solidly assessed as needing less care. The turn-around felt miraculous.

I help families whose loved ones are in age-related mental decline, be it dementia, Alzheimers’, or Sudden Cognitive Decline and have a  confident plan of action, peace of mind, and joy of seeing their loved ones improve. If you know someone going down the path of decline, please refer the family to me.

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