|Where Recommendations are Based on Scientific Evidence|
- Biological Aging
- Bone Health
- Insulin Resistance
- Low Back and Neck Pain
- Weight Loss
If you don’t want to read the scientific explanations documenting why the recommendations are effective, click here on summary which lists an easy way to implement the information.
Bone health, osteoporosisBone tissue is consistently remodeled. It is being resorbed by osteoclasts and built up by osteoblasts.
There are many factors affecting the health of bone. Some of these factors are the hormonal balance, nutrient intake and physical activity. Bone like most tissue, needs a certain amount of stress which we get from physical activity (Martyn-St James M, Carroll s. 2008).
Inflammation is also emerging as a significant risk factor for bone loss and osteoporosis (Ginaldi L, et al. 2005). It has been known for several years that severe inflammatory conditions like rheumatoid arthritis results in increased bone loss (Romas E, et al. 2002). Low grade systemic inflammation as measured by highly sensitive C-reactive protein (hs-CRP), an inflammatory marker, has also been documented to increase bone loss (Kim BJ, et al. 2007). Inflammatory cytokines like interleukin-1 (IL-1), interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-alpha) have shown to increase bone resorption and the risk for osteoporosis (Siggelkow H, et al. 2003, Wei S, et al. 2005). Aging is associated with chronic low-grade increases of inflammatory markers and exercise and dietary interventions are strategies to decrease the inflammatory activity (Bruunsgaard H, Pedersen BK, 2003).
RecommendationsResistance (weight) training and running are good solutions to stimulate the formation of bone, unless you have medical reason for not doing that. Check with your doctor.
Research has also documented that immune responses to food, food allergies will increase inflammatory markers like CRP, TNF-alpha and erythrocyte sedimentation rate, and that these inflammatory markers decrease when avoiding the allergy triggering foods (Karatay S, et al. 2004, Hvatum M, et al. 2006, Hafstrom I, et al. 2001).
A low glycemic index, low inflammatory diet, high in nutrients with the right ratio of omega 3 to 6 fatty acids is excellent for improving your biochemistry.
For easy implementation, you will find explanations and recommendations with references to research in the book “Effective Nutrition for Effective Healing.” The book also includes a lot of easy to make recipes, click here.
For additional specific nutritional support, bone does not only need calcium, but also other important minerals. Calcium is important, but it is not necessary to take high amounts according to research. When a two year study compared perimenopausal women who took either 1000 mg or 2000 mg of calcium daily with a placebo group, the groups taking calcium increased their bone density by 1.6%. No difference was found between the groups taking 1000 mg or 2000 mg indicating there is no reason to take high amounts (Elders PJ, et al. 1994).
Magnesium is an important mineral. In a two year study of menopausal women, magnesium prevented fractures and resulted in a significant increase in bone density (Sojka J.E, Weaver CM, 1995). Another study also showed that magnesium increased bone density in postmenopausal women with osteoporosis documenting a significant difference compared to the control group (Stendig-Lindberg G, et al. 1993).
Bone density has been found to be significantly better when the minerals zinc, copper, manganese and potassium were added to calcium when compared to only calcium (Strause L, et al. 1994).
Both dietary zinc intake and plasma zinc concentrations have been documented to be lower in men with osteoporosis, this has also been reported for women (Hyun TH, et al. 2004).
To ensure proper bone support, it is not only important to take all of these minerals regularly, but it is also important to take them in a bioavailable form. Minerals in the form of amino acid chelates have demonstrated better bioavailability when compared with other forms of minerals. As an example, when an amino acid chelate of zinc was compared with zinc gluconate, the amino acid chelate increased the oral bioavailability of zinc by 43.4% (Gandia P, et al. 2007).
Vitamin D is important for many reasons and it is very common to be deficient or marginally deficient in this vitamin. Vitamin D has by itself been documented to reduce the fracture risk in elderly persons (Bischoff-Ferrari HA, et al. 2009, Bischoff-Ferrari HA, et al. 2005).
Vitamin D3 (cholecalciferol) is more efficient in sustaining vitamin D levels. Vitamin D2 potency is less than one third that of vitamin D3 and has much shorter duration of action compared to vitamin D3 (Armas LA, et al. 2004).
For easy implementation of all these nutrients, click here.
Bone health, osteoporosis
Resistance weight training and running
Follow the dietary recommendations in the book “Effective Nutrition for Effective Healing.”
Flax seeds – It is recommended to take 2 tablespoons of flax seeds and grind them up in a coffee grinder. You can mix them in a glass of water and drink it down before you eat breakfast and you can also do the same thing before dinner. You can also sprinkle the ground up seeds on food if you prefer. Start taking it once daily to be sure you don’t have an allergic reaction to it, and then increase it to twice daily.
BMJ – Take 4 capsules twice daily.The BMJ is the most important formula for support of the musculoskeletal system and should be your first choice.
Vitamin D – Take 1 tablet daily.
Take all supplements with food.
Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson-Hughes B. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA. 2005 May 11;293(18):2257-64.
Elders PJ, Lips P, Netelenbos JC, van Ginkel FC, Khoe E, van der Vijgh WJ, van der Stelt PF. Long term effect of calcium supplementation on bone loss in perimenopausal women. J Bone Min Res, 1994; 9:963-70.
Gandia P, Bour D, Maurette JM, Donazzolo Y, Duchène P, Béjot M, Houin G. A bioavailability study comparing two oral formulations containing zinc (Zn bis-glycinate vs. Zn gluconate) after a single administration to twelve healthy female volunteers. Int J Vitam Nutr Res. 2007 Jul;77(4):243-8.
Hafstrom I, Ringertz B, Spangberg A, von Zweigbergk L, Brannemark S, Nylander I, Ronnelid K, Laasonen L, Klareskog L. A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens. Rheumatology (Oxford). 2001 Oct;40(10):1175-9.
Karatay S, Erdem T, Yildirim K, Melikoglu MA, Ugur M, Cakir E, Akcay F, Senel K. The effect of individualized diet chanllenges consisting of allergic foods on TNF-alpha and IL-1beta levels in patients with rheumatoid arthritis. Rheumatology (Oxford). 2004 Nov;43(11):1429-33. Epub 2004 Aug 10.
Kim BJ, Yu YM, Kim EN, Chung YE, Koh JM, Kim GS. Relationship between serum hsCRP concentration and biochemical bone turnover markers in healthy pre- and postmenopausal women. Clin Endocrinol (Oxf) . 2007 Jul;67(1):152-8. Epub 2007 Apr 27.
Martyn-St James M, Carroll S. A meta-analysis of impact exercise on postmenopausal bone loss: the case for mixed loading exercise programmes. Br J Sports Med . 2009 Dec;43(12):898-908. Epub 2008 Nov 3.
Romas E, Gillespie MT, Martin TJ. Involvement of receptor activator of NFkappaB ligand and tumor necrosis factor-alpha in bone destruction in rheumatoid arthritis. Bone . 2002 Feb;30(2):340-6. Review.
Siggelkow H, Eidner T, Lehmann G, Viereck V, Raddatz D, Munzel U, Hein G, Hüfner M. Cytokines, osteoprotegerin, and RANKL in vitro and histomorphometric indices of bone turnover in patients with different bone diseases. J Bone Miner Res . 2003 Mar;18(3):529-38.
The information on this website is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The information and products on this website are not intended to diagnose, treat, cure or prevent any disease.