Hi there,
Just to continue from yesterday... how can we prevent osteoporosis - as this can cause brittle bones, fractures and various metabolic problems? Here are some tips below:
Regular exercise
Regular exercise is essential. Try to do a minimum of 30 minutes of exercise, at least three to four times a week. Weight-bearing exercise and resistance exercise are particularly important in improving bone density and helping prevent osteoporosis.
If you’ve been diagnosed with osteoporosis, it’s a good idea to talk to your doctor or health specialist before you take up any new exercise activity, to make sure it’s right for you.
Weight-bearing exercises
Weight-bearing exercises are exercises where your feet and legs support your weight. High-impact weight-bearing exercises, such as running, skipping, dancing, aerobics and even jumping up and down on the spot, are all useful ways to strengthen your muscles, ligaments and joints. When exercising, wear footwear that provides your ankles and feet with adequate support, such as trainers or walking boots.
People over the age of 60 can also benefit from doing regular weight-bearing exercise. This can include brisk walking, keep-fit classes or a game of tennis. Swimming and cycling are not weight-bearing exercises.
Resistance exercises
Resistance exercises are exercises that use muscle strength, where the action of the tendons pulling on the bones boosts bone strength. Examples include press-ups, weight lifting or using weight equipment at a gym. If you have recently joined a gym or you have not been for a while, your gym will probably offer you an induction. This involves being shown how to use all the equipment and recommended exercise techniques. If you are unsure how to use a piece of equipment or how to do an exercise, ask a gym instructor for help.
Calcium
The amount of calcium you need to stay healthy changes over your lifetime. The Institute of Medicine (IOM) recommends the following amounts of daily calcium from food and supplements:
* Up to 1 year old — 210 to 270 milligrams (mg)
* Age 1 to 3 years — 500 mg
* Age 4 to 8 years — 800 mg
* Age 9 to 18 years — 1,300 mg
* Age 19 to 50 years — 1,000 mg
* Age 51 and older — 1,200 mg
Dairy products are one, but by no means the only, source of calcium. Almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and soy products, such as tofu, also are rich in calcium.
If you find it difficult to get enough calcium from your diet, consider taking calcium supplements. The IOM recommends taking no more than 2,500 mg of calcium daily.
Tips will continue tomorrow......
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
Sources:
The Mayo Clinic
NHS Choices
Friday, 4 February 2011
Thursday, 3 February 2011
The Osteoporosis Drugs That Can Double Your Risk of Oesophageal Cancer - Part one
This post applies specifically to those who are taking a bisphosphonate osteoporosis drug such as Fosamax, Boniva, Actonel, and others.
I REALLY hope that you never have to take these drugs. Because the more biphosphonates are researched, the worse results appear. New evidence reveals significant risk of potential life-threatening danger.
Big numbers...bad news
Have you ever wondered about those specific instructions that tell bisphosphonate users to drink a full glass of water and not lie down for 30 minutes after taking the drug?
Here's why...
If the drug isn't swallowed properly, it can irritate the oesophagus. If that happens too often, it can cause oesophagitis — inflammation of the oesophagus. According to Fosamax prescribing instructions, oesophageal ulcers and oesophageal erosions "occasionally with bleeding" may also occur.
So just getting this pill down your gullet is very serious business. But as bad as those side effects are, the long- range potential for damage with oesophagitis is MUCH worse.
A few years ago, Danish researchers reviewed more than 11,000 medical records and found that patients with oesophagitis were significantly more likely to develop oesophageal cancer - compelling evidence indeed.
Recognizing the importance of this potential link, a team of UK researchers examined medical records for more than 78,000 patients. As reported in the British Medical Journal (BMJ), the UK team found that extended bisphosphonate use (about five years) nearly DOUBLED the risk of oesophageal cancer.
This is pretty horrifying when you consider that more than 20 million people have used Fosamax since it was introduced in the 90s. And that's just one brand of this very popular class of drugs.
I hope you'll share this e-mail with anyone you know who might be using or thinking about using a bisphosphonate drug for osteoporosis. Most importantly, they should know that once they've successfully swallowed their pills, that's when other serious dangers loom — especially when the drug is taken for several years.
So the pertinent question is - how can we prevent osteoporosis, and avoid taking these potentially dangerous drugs? I will discuss what we can do tomorrow...
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
References:
"Exposure to Oral Bisphosphonates and Risk of Esophageal Cancer" Journal of the American Medical Association, Vol. 304, No. 6, 8/11/10, jama.ama-assn.org
"Oral bisphosphonates and risk of cancer of oesophagus, stomach, and colorectum: case-control analysis within a UK primary care cohort" British Medical Journal, Vol. 341, No. 4444, 9/2/10, bmj.com
"Fosamax Allegedly Connected with Esophageal Cancer, Bone Breaks" Drug Alert, 9/9/10, drugalert.org
I REALLY hope that you never have to take these drugs. Because the more biphosphonates are researched, the worse results appear. New evidence reveals significant risk of potential life-threatening danger.
Big numbers...bad news
Have you ever wondered about those specific instructions that tell bisphosphonate users to drink a full glass of water and not lie down for 30 minutes after taking the drug?
Here's why...
If the drug isn't swallowed properly, it can irritate the oesophagus. If that happens too often, it can cause oesophagitis — inflammation of the oesophagus. According to Fosamax prescribing instructions, oesophageal ulcers and oesophageal erosions "occasionally with bleeding" may also occur.
So just getting this pill down your gullet is very serious business. But as bad as those side effects are, the long- range potential for damage with oesophagitis is MUCH worse.
A few years ago, Danish researchers reviewed more than 11,000 medical records and found that patients with oesophagitis were significantly more likely to develop oesophageal cancer - compelling evidence indeed.
Recognizing the importance of this potential link, a team of UK researchers examined medical records for more than 78,000 patients. As reported in the British Medical Journal (BMJ), the UK team found that extended bisphosphonate use (about five years) nearly DOUBLED the risk of oesophageal cancer.
This is pretty horrifying when you consider that more than 20 million people have used Fosamax since it was introduced in the 90s. And that's just one brand of this very popular class of drugs.
I hope you'll share this e-mail with anyone you know who might be using or thinking about using a bisphosphonate drug for osteoporosis. Most importantly, they should know that once they've successfully swallowed their pills, that's when other serious dangers loom — especially when the drug is taken for several years.
So the pertinent question is - how can we prevent osteoporosis, and avoid taking these potentially dangerous drugs? I will discuss what we can do tomorrow...
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
References:
"Exposure to Oral Bisphosphonates and Risk of Esophageal Cancer" Journal of the American Medical Association, Vol. 304, No. 6, 8/11/10, jama.ama-assn.org
"Oral bisphosphonates and risk of cancer of oesophagus, stomach, and colorectum: case-control analysis within a UK primary care cohort" British Medical Journal, Vol. 341, No. 4444, 9/2/10, bmj.com
"Fosamax Allegedly Connected with Esophageal Cancer, Bone Breaks" Drug Alert, 9/9/10, drugalert.org
Tuesday, 1 February 2011
Do you snore loudly?
Patients with sleep symptoms are at higher risk for developing metabolic syndrome, a prospective study found.
Difficulty falling asleep, snoring loudly, and unrefreshing sleep were significant predictors of metabolic syndrome. Snoring doubled the risk, while difficulty falling asleep increased the risk by 80%, Wendy Troxel, PhD, of the University of Pittsburgh, and colleagues reported in Sleep.
Loud snoring also was associated with doubled risks of other metabolic abnormalities, and remained a significant metabolic syndrome predictor after further apnea-hypopnea index (AHI) adjustment, whereas other sleep symptoms were only marginally significant, the researchers noted. Apnea means cessation of breathing, while hypopnea means shallow or reduced breathing.
The study evaluated 2,000 patients enrolled in an ongoing, community-based prospective heart health study. Patients were ages 45 to 74, and had no associated illnesses that could limit their life span to less than five years ie relatively healthy at the onset of the study.
Metabolic syndrome is a gateway for diabetes type two, thus snoring and other poor sleep symptoms could also predict development of diabetes, hence the importance of this study. So if you snore loudly etc, get yorself checked out thoroughly by a competent medical professional, and start acquiring healthy lifestyle habits - this may be a wake up call - no pun intended - and not just for your fed up loved ones!
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach.
Reference:
Troxel WM "Sleep symptoms predict the development of the metabolic syndrome" SLEEP 2010; 33: 1633-1640.
Difficulty falling asleep, snoring loudly, and unrefreshing sleep were significant predictors of metabolic syndrome. Snoring doubled the risk, while difficulty falling asleep increased the risk by 80%, Wendy Troxel, PhD, of the University of Pittsburgh, and colleagues reported in Sleep.
Loud snoring also was associated with doubled risks of other metabolic abnormalities, and remained a significant metabolic syndrome predictor after further apnea-hypopnea index (AHI) adjustment, whereas other sleep symptoms were only marginally significant, the researchers noted. Apnea means cessation of breathing, while hypopnea means shallow or reduced breathing.
The study evaluated 2,000 patients enrolled in an ongoing, community-based prospective heart health study. Patients were ages 45 to 74, and had no associated illnesses that could limit their life span to less than five years ie relatively healthy at the onset of the study.
Metabolic syndrome is a gateway for diabetes type two, thus snoring and other poor sleep symptoms could also predict development of diabetes, hence the importance of this study. So if you snore loudly etc, get yorself checked out thoroughly by a competent medical professional, and start acquiring healthy lifestyle habits - this may be a wake up call - no pun intended - and not just for your fed up loved ones!
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach.
Reference:
Troxel WM "Sleep symptoms predict the development of the metabolic syndrome" SLEEP 2010; 33: 1633-1640.
Saturday, 29 January 2011
What men over 50 (and all their loved ones) should know....
... about their prostate... and the possibility of prostate cancer.
Because, men, it's an indisputable fact: Once you reach a certain age, then simply because of your age, you're at higher risk of developing prostate cancer.Even when prostate cancer is successfully treated, the cancer returns in about 70 percent of cases. Needless to say, that rate of recurrence is unacceptable.So what's behind this incredibly high recurrence rate?
Recent research reveals that prostate cancer stem cells initiate the disease in the first place. Unfortunately, this sub-group of cells is resistant to conventional treatment with chemotherapy.
This appears to be the key behind the relapses. Chemo often controls the bulk of prostate cancer cells, but it doesn't kill the stem cells. So these surviving stem cells can start up the cancer growth again.
Enter gamma-tocotrienol — one of the eight forms of vitamin E.
New studies from Australia show that gamma-tocotrienol appears to do two very important things:
1) It prevents growth of cancer from prostate cancer stem cells
2) When prostate cancer is detected, gamma-tocotrienol kills normal cancer cells and induces stem cells to self destruct, sharply reducing the likelihood the cancer will return
Now, there is a caveat...
So far, only a mouse study and a lab study support this chain of events. But given that gamma-tocotrienol is a known cancer-fighter, does no harm, and does a lot of good for the heart, this is a course of treatment every prostate cancer patient (or anyone concerned about his prostate) should consider adding to his routine
The effects of the four forms of tocotrienols on breast cancer cells have already been documented. Like the new prostate cancer study, research showed that tocotrienols helped induce breast cancer cells to self-destruct.
More recently, tocotrienol research has shown that these vitamin E forms may also offer significant protection from the DNA damage that promotes cancer growth.
In a 2007 study, 65 healthy adults received either a supplement that contained all four tocotrienols or a placebo. After six months, researchers found that significantly less DNA damage was apparent in the white blood cells of those in the tocotrienol group, compared to the placebo group.
Tocotrienol cancer research still has a long way to go. But in the meantime, it's hard to go wrong including tocotrienols in your diet (sources include palm oil, cereal grains, rice bran oil, and wheat germ oil) or your supplement regimen.
One reseacher Dr. Spreen has pointed out that tocotrienols are "icing on the cake" in delivering cardiovascular benefits. The "cake" in this case is the full spectrum of tocopherols — the other four vitamin E forms.
Dr. Spreen: "There has been considerable peer-review research concerning the benefit of tocotrienols in even more than just cardiovascular disease, to include aging, Alzheimer's disease, breast disease and others."
As we keep an eye on the cutting edge of integrated medicine research, I'm sure we'll be seeing a lot more of tocotrienols. And if you have a prostate, (or even if you don't) you should be seeing a lot more of them even sooner.
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
Reference:
"Gamma-tocotrienol as an effective agent in targeting prostate cancer stem cell-like population" International Journal of Cancer 7/8/10.
Because, men, it's an indisputable fact: Once you reach a certain age, then simply because of your age, you're at higher risk of developing prostate cancer.Even when prostate cancer is successfully treated, the cancer returns in about 70 percent of cases. Needless to say, that rate of recurrence is unacceptable.So what's behind this incredibly high recurrence rate?
Recent research reveals that prostate cancer stem cells initiate the disease in the first place. Unfortunately, this sub-group of cells is resistant to conventional treatment with chemotherapy.
This appears to be the key behind the relapses. Chemo often controls the bulk of prostate cancer cells, but it doesn't kill the stem cells. So these surviving stem cells can start up the cancer growth again.
Enter gamma-tocotrienol — one of the eight forms of vitamin E.
New studies from Australia show that gamma-tocotrienol appears to do two very important things:
1) It prevents growth of cancer from prostate cancer stem cells
2) When prostate cancer is detected, gamma-tocotrienol kills normal cancer cells and induces stem cells to self destruct, sharply reducing the likelihood the cancer will return
Now, there is a caveat...
So far, only a mouse study and a lab study support this chain of events. But given that gamma-tocotrienol is a known cancer-fighter, does no harm, and does a lot of good for the heart, this is a course of treatment every prostate cancer patient (or anyone concerned about his prostate) should consider adding to his routine
The effects of the four forms of tocotrienols on breast cancer cells have already been documented. Like the new prostate cancer study, research showed that tocotrienols helped induce breast cancer cells to self-destruct.
More recently, tocotrienol research has shown that these vitamin E forms may also offer significant protection from the DNA damage that promotes cancer growth.
In a 2007 study, 65 healthy adults received either a supplement that contained all four tocotrienols or a placebo. After six months, researchers found that significantly less DNA damage was apparent in the white blood cells of those in the tocotrienol group, compared to the placebo group.
Tocotrienol cancer research still has a long way to go. But in the meantime, it's hard to go wrong including tocotrienols in your diet (sources include palm oil, cereal grains, rice bran oil, and wheat germ oil) or your supplement regimen.
One reseacher Dr. Spreen has pointed out that tocotrienols are "icing on the cake" in delivering cardiovascular benefits. The "cake" in this case is the full spectrum of tocopherols — the other four vitamin E forms.
Dr. Spreen: "There has been considerable peer-review research concerning the benefit of tocotrienols in even more than just cardiovascular disease, to include aging, Alzheimer's disease, breast disease and others."
As we keep an eye on the cutting edge of integrated medicine research, I'm sure we'll be seeing a lot more of tocotrienols. And if you have a prostate, (or even if you don't) you should be seeing a lot more of them even sooner.
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
Reference:
"Gamma-tocotrienol as an effective agent in targeting prostate cancer stem cell-like population" International Journal of Cancer 7/8/10.
Thursday, 27 January 2011
Ten ways cranberries can improve your health - part two
This post concludes the report on ten benefits of ingesting cranberries:
6) Cranberry juice helps prevent gum disease by killing bacteria that promotes dental plaque.
7) Cranberry juice helps prevent Helicobacter pylori from attaching to the gastric wall. H. pylori is the cause of nearly all gastric ulcers and also contributes to food allergies.
8) As many women know, cranberry juice helps clear up urinary tract infections. But a New England Journal of Medicine study shows that cranberry juice can actually prevent the infection in the first place. It stops E. coli from attaching to the bladder wall.
9) Cranberries reduce risk of kidney stone formation.
10) Cranberries relieve asthma by dilating the bronchial tubes.
My tip - eat whole cranberries, rather than just juice.
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
6) Cranberry juice helps prevent gum disease by killing bacteria that promotes dental plaque.
7) Cranberry juice helps prevent Helicobacter pylori from attaching to the gastric wall. H. pylori is the cause of nearly all gastric ulcers and also contributes to food allergies.
8) As many women know, cranberry juice helps clear up urinary tract infections. But a New England Journal of Medicine study shows that cranberry juice can actually prevent the infection in the first place. It stops E. coli from attaching to the bladder wall.
9) Cranberries reduce risk of kidney stone formation.
10) Cranberries relieve asthma by dilating the bronchial tubes.
My tip - eat whole cranberries, rather than just juice.
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
Wednesday, 26 January 2011
Ten ways cranberries can improve your health - part one
This is the first part of a two part discussion on the benefits of adding the cranberry fruit to your nutritional basket - five of the reasons are given below:
1) Cranberries contain plenty of vitamin C — exactly what you need during the cold and flu season.
2) Cranberries are loaded with antioxidants. A few years ago a study examined more than 100 different types of fruits, vegetables, beans and other foods for antioxidant content. Cranberries ranked number six, right behind blueberries, and well ahead of strawberries, apples, cherries, and plums.
3) The cranberry is an excellent source of resveratrol, the anti-inflammatory compound that's been shown to protect heart and nerve cells while also assisting in DNA repair — one of the keys to fighting cancer.
4) And speaking of cancer, cranberry bioflavonoids have been linked to prevention of several cancers, including breast, prostate, colon and lung. In fact, scientists have discovered that cranberry components play a role in no less than five different anti-cancer mechanisms.
5) Cranberries help increase HDL ‘good’ cholesterol.
And another thing, cranberries taste absolutely delicious! So start enjoying them today - and watch out for part two of this discussion.
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
1) Cranberries contain plenty of vitamin C — exactly what you need during the cold and flu season.
2) Cranberries are loaded with antioxidants. A few years ago a study examined more than 100 different types of fruits, vegetables, beans and other foods for antioxidant content. Cranberries ranked number six, right behind blueberries, and well ahead of strawberries, apples, cherries, and plums.
3) The cranberry is an excellent source of resveratrol, the anti-inflammatory compound that's been shown to protect heart and nerve cells while also assisting in DNA repair — one of the keys to fighting cancer.
4) And speaking of cancer, cranberry bioflavonoids have been linked to prevention of several cancers, including breast, prostate, colon and lung. In fact, scientists have discovered that cranberry components play a role in no less than five different anti-cancer mechanisms.
5) Cranberries help increase HDL ‘good’ cholesterol.
And another thing, cranberries taste absolutely delicious! So start enjoying them today - and watch out for part two of this discussion.
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach
Monday, 24 January 2011
Risk of Diabetes reduced with this mineral
Two clinical studies revealed that people who consumed the most magnesium in their diets were less likely to develop type 2 diabetes.
Researchers at the Harvard Medical School and School of Public Health in Boston revealed that there is direct evidence that greater intake of dietary magnesium may have a long-term protective effect, lowering the risk of this devastating chronic illness.
"The take-home message for the public is that a diet rich in plant-based foods such as nuts, whole grains and vegetables that are high in magnesium may be beneficial for prevention," Dr Liu of the Harvard Medical School said.
In one of the long term, large scale studies, researchers evaluated the nutrition of about 85,000 female nurses and more than 42,000 male health professionals every 2 to 4 years. Women were followed for 18 years and the men for 12 years.
In both men and women, those who consumed the most magnesium in their diet were least likely to develop type 2 diabetes during the study, according to a report in the journal Diabetes Care.
The second study involved more than 39,000 women who had no history of diabetes, heart disease or cancer. The women were followed for 6 years to see if the amount of magnesium they consumed affected the odds of developing diabetes.
Indeed, women who consumed more magnesium in their diet were less likely to develop diabetes, the researchers report. The references for these studies are available below. The bottom line is magnesium supplementation is associated with reduced risk of type two diabetes, when it is part of a healthy lifestyle, including balanced nutrition.
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach.
References:
Song Y, Manson JE, Buring JE, Liu S. Dietary magnesium intake in relation to plasma insulin levels and risk of type 2 diabetes in women. Diabetes Care. 2004 Jan;27(1):59-65.
Lopez-Ridaura R, Willett WC, Rimm EB, Liu S, Stampfer MJ, Manson JE, Hu FB.Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care. 2004 Jan;27(1):134-40.
Researchers at the Harvard Medical School and School of Public Health in Boston revealed that there is direct evidence that greater intake of dietary magnesium may have a long-term protective effect, lowering the risk of this devastating chronic illness.
"The take-home message for the public is that a diet rich in plant-based foods such as nuts, whole grains and vegetables that are high in magnesium may be beneficial for prevention," Dr Liu of the Harvard Medical School said.
In one of the long term, large scale studies, researchers evaluated the nutrition of about 85,000 female nurses and more than 42,000 male health professionals every 2 to 4 years. Women were followed for 18 years and the men for 12 years.
In both men and women, those who consumed the most magnesium in their diet were least likely to develop type 2 diabetes during the study, according to a report in the journal Diabetes Care.
The second study involved more than 39,000 women who had no history of diabetes, heart disease or cancer. The women were followed for 6 years to see if the amount of magnesium they consumed affected the odds of developing diabetes.
Indeed, women who consumed more magnesium in their diet were less likely to develop diabetes, the researchers report. The references for these studies are available below. The bottom line is magnesium supplementation is associated with reduced risk of type two diabetes, when it is part of a healthy lifestyle, including balanced nutrition.
To your abundant health,
Dr Ike
Functional Health Expert and Health Coach.
References:
Song Y, Manson JE, Buring JE, Liu S. Dietary magnesium intake in relation to plasma insulin levels and risk of type 2 diabetes in women. Diabetes Care. 2004 Jan;27(1):59-65.
Lopez-Ridaura R, Willett WC, Rimm EB, Liu S, Stampfer MJ, Manson JE, Hu FB.Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care. 2004 Jan;27(1):134-40.
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