Category: Knee injury

Ready to hidden power of age-old nutrients proven that it benefits your health and your bones?

Do you want to learn why people with osteopenia, osteoporosis and… those affected by bisphosphonates may benefit of what is in the annatto plant?

Interested in breakthrough compounds that many consider “aging game changers” for heart, liver, bones, blood sugar, oxidative stress and much more?

Search no further!

I had the privilege of working with Dr. Barrie Tan, a leading scientist and pioneer specializing in vitamin E research. Dr. Tan shared the revolutionary science of tocotrienols and geranylgeraniol and their crucial role in this intervention and prevention of osteoporosis.

Episode timeline

0:00 – Episode begins

2:24 – Meet our guest, Dr. Barrie Tan

4:03 – Dr. Tan’s discovery of the annatto plant and his motivation for studying it
7:48 – An introduction to tocotrienols, geranylgeraniol and their differences

9:48 – Understanding vitamin E and the meaning of tocopherol

19:01 – The function of geranylgeraniol

20:53 – Benefits of tocotrienols for osteoporosis and bone health

30:31 – The reason behind Dr.’s specific research Barrie Tan

32:17 – The role of geranylgeraniol in MK4 synthesis and its importance for bone health

39:19 – Benefits of MK4: Kidney stones, calcification of the arteries and dementia

41:34 – Discussion on preclinical and animal studies on geranylgeraniol, its effects on bone turnover, stiffness and its benefits for people taking bisphosphonates

47:52 – Overview of 20 clinical studies on tocotrienols and their various benefits

57:02 – Summary of key studies and results specifically focused on tocotrienols

1:00:17 – Dr. Tan elaborates on recent studies, insights about statins and other crucial findings

1:06:35 – Guidance on where to find the exact dosages and amounts of the nutrients and ingredients discussed

Sources mentioned

**Show notes @ https://bonecoach.com/drbarrietan-vitamine

Below you will find resources from Dr. Barrie Tan!

>> CLICK HERE TO SAVE 10% ON ANNATROL BONE SUPPORT

>> Click here to use the code “BONECOACH” for your copy of Dr.’s Vitamin E book. Barrie Tan!

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About Dr.Barrie Tan:

Dr. Primarily a scientist with a PhD in chemistry/biochemistry, Barrie Tan was previously an assistant professor at the University of Massachusetts Amherst (Chemistry, Food Sciences and Nutrition). For the past 35 years, Barrie has immersed himself in the world of vitamin E and is considered one of the world’s foremost experts, credited with commercializing tocotrienol in three major natural sources: palm, rice and annatto. His first discoveries involved palm and rice, but due to their high tocopherol content they also lacked potency. Barrie continued his research and was soon rewarded when he found the best in class tocotrienol in the annatto plant! Barrie’s relationship with Annatto spans more than twenty years and multiple clinical trials in chronic diseases. He was rewarded again when he discovered geranylgeraniol, an endogenous nutrient important for promoting healthy aging.

You’ve probably heard someone say that children seem to grow bigger overnight evidence gathered from extensive research suggests that this is probably true. Many people have a busy schedule that prevents them from sleeping well. However, you should not forget that good sleep is good for your mental state And physical health. This is how sleep affects your bone health.

The Healing Power of Zzz’s: Sleep and Bone Remodeling

Your body constantly renews, repairs and grows its bones. There is a direct correlation between the amount of sleep you get and the health of your bones. Researchers have made the link individuals who receive shorter sleep duration have lower bone mineral density and a higher risk of osteoporosis. The study, conducted in postmenopausal women, found that women who get five or fewer hours of sleep per night have lower bone mineral density in the spine, neck, hip and even across the body.

Several healthy processes are affected by the amount of sleep you get, and one of these processes is bone remodeling. Your body’s special bone cells, osteocytes, manage bone remodeling. These cells cause various actions in the body, such as helping your bones maintain optimal mineral levels and healing damaged areas. For example, the cells will activate other cells known as osteoclasts, causing them to remove minerals from your bones if your calcium levels get too low. The cells also give rise to osteoblasts, which help them rebuild and repair your bones if you suffer several fractures. The bone remodeling processes are likely to be less effective for individuals who do not get enough rest.

Level up: Improve your sleep hygiene for better bone health

The general rule of thumb is that individuals who sleep and rest longer tend to have healthier bones than those who don’t. Bone growth and repair are facilitated by a good night’s sleep, as the rest gives your body enough time to repair and reshape itself.

Signs of poor sleep hygiene include having trouble sleeping, experiencing daytime sleepiness, and experiencing sleep disturbances. These are the most telling signals; However, another concern to consider is persistently poor sleep quality. Over time, poor sleep hygiene can cause these problems to persist and potentially worsen other health problems.

Creating one healthy sleep routine is important for both your physical and mental health. It improves your productivity and quality. Good sleep hygiene is vital for children and adults; however, it is even more important for individuals likely to be affected by bone-related conditions.

Good sleep habits are good for your health because they create consistency and positive reinforcement for all aspects of life. Good sleep hygiene can be the result of adapting your environment to your needs and establishing the right routines.

Pillow Talk: tips for bone-strengthening sleep

There are many of them steps you can take to improve your sleep experience. You need to optimize your sleep schedule, daily routines, and bedtime routines to help you get better sleep quality. Eat rightget enough fysical activityand create a pleasant environment in which you can relax and fall asleep easily. Here are a few more tips to help you improve your sleep routine:

• Prioritize your sleep: You need to prioritize sleep if you want healthy bones, body and mind. Calculate your ideal sleep duration by taking into account the time you wake up and make this a regular part of your daily routine.

• Set a fixed alarm time: Keeping a consistent wake-up time, regardless of the day of the week, can help you regulate your sleep patterns and improve sleep quality.

• Maintain a regular sleep schedule: Consistency helps synchronize your body’s internal clock.

• Create a sleep-conducive environment: Keep your bedroom dark, quiet and cool. The ideal temperature is about 65-68 degrees.

• Limit screen time before bed: Exposure to blue light from screens can disrupt melatonin production.

• Make gradual adjustments: Try to adjust your sleep pattern gradually. Make adjustments of half an hour or an hour each day until you adjust to your schedule.

• Don’t take many naps: Avoid taking many naps during the day as this can affect your sleep patterns. Keep naps short and limit them to the early afternoon.

• Prioritize nutrition: Avoid heavy meals and caffeine right before bed, opting for sleep-supporting snacks instead.

• Add physical activity: Regular exercise can improve sleep quality, but avoid vigorous exercise before bed.

• Deal with stress: Techniques such as meditation and deep breathing can alleviate sleep-disrupting stressors.

Incorporating these practical tips into your daily life can make a significant difference in both the quality of your sleep and the health of your bones. By taking proactive steps to improve your sleep habits, you’re investing in a healthier, more resilient future for your bones. So go ahead, prioritize sleep and let your body do its nightly magic for stronger, healthier bones. Good night!

Spinal stenosis is a narrowing of the spinal canal such that the nerve roots running through the spinal canal are compressed by a variety of different structures, such as bulging discs, bulges, ligaments, and/or arthritic enlarged facet joints. Joints. The area of ​​the lumbar spine that becomes narrowed often determines the type of symptoms patients will experience. Patients often experience back pain, hip pain, buttock pain, such as pain, numbness and tingling in the legs or feet, or a combination of all these symptoms. It often occurs in patients over 40 years of age, but can also occur in younger people.

Other conditions, such as cardiovascular constriction of the blood vessels in the legs, should be considered as another possible cause for the patient’s symptoms.

Spinal stenosis is often a condition that can become a chronic source of disability for people. It can seriously affect their quality of life, making activities such as walking, sports and hobbies very difficult.

Spinal stenosis can be treated in several ways, usually with a combination of exercise and physical therapy. When therapy no longer leads to improvement in a patient’s symptoms, spinal injections may become an option. If all else fails, simple decompression to clear the space for the spinal canal by removing the bony arthritis, thick and ligament, and/or bulging disc is performed using minimally invasive techniques to correct the spinal stenosis. to light up.

– Dr. Shukairy, minimally invasive spine surgeon

Read more, or contact us at www.orthopedicdoctors.com

Guidelines for guest blog posts

Thank you for your interest in contributing to the Bone Talk blog! We periodically collaborate with health experts to demonstrate thought leadership and provide valuable resources and insights to our readers. The guidelines below describe the submission specifications.

Blog post themes and topic suggestions

• Nutrition for bone health

• Exercise and physical activity

• Safe movement

• Diagnosis and treatment

• Mental health

• … and more! Do you have a suggestion? We’d love to hear it!

• .Contact: Carina May, cmay(@)bonehealthandosteoporosis.org

Quality specifications

Pictures: Each message should have at least one main image that adds value to the information presented. Additional images may also be included in the message, but this is not required. We often use an image of the guest writer or we can use an agreed upon stock photo.

• Originality: All content must be original. We do not accept syndicated or duplicate content.

• Bio: Authors are invited to submit a short biography, photo and social links.

Physiotherapy is an essential aspect of post-operative recovery, injury rehabilitation and overall musculoskeletal health. However, despite its effectiveness, there are several misconceptions surrounding physical therapy that often prevent people from seeking this treatment.

Learn the truth about physical therapy by understanding the truth of three common myths debunked by bone and joint specialists.

Myth 1: Physical therapy is only for athletes

A common misconception is that physical therapy is only for athletes recovering from sports-related injuries.

The truth is that physical therapy is not limited to athletes. It benefits individuals of all ages and activity levels. Physical therapists are skilled in treating a variety of conditions, including chronic pain, postoperative rehabilitation, work-related injuries, and non-surgical orthopedic injuries.

Whether you are an athlete, a sedentary person, or somewhere in between, physical therapy can be tailored to meet your specific needs.

Myth 2: Physical therapy is painful

Another prevailing myth is that physical therapy is painful and involves long-term discomfort to achieve results. On the contrary, the physiotherapists at Bone and Joint Specialists always put the patient’s comfort and safety first.

Although some therapeutic exercises may cause mild discomfort because they target weakened or injured areas, physical therapists adjust the intensity of the exercises to avoid excessive pain.

In addition, physical therapy aims to relieve pain and promote healing – not to worsen discomfort. The goal is to gradually improve strength, flexibility and range of motion. This actually helps patients with long-lasting pain relief.

Myth 3: It is only for patients after surgery

Another common misconception is that physical therapy is only necessary for patients recovering from surgery.

While it is certainly important for postoperative recovery, physical therapy can benefit a wide range of people, including those with overuse injuries such as tendinitis or bursitis.

It is beneficial for anyone looking to improve flexibility, muscle strength and movement mechanics. It is also an essential part of recovery for many patients at Bone and Joint Specialists, helping them reduce the risk of future injuries.

Schedule a consultation today

At Bone & Joint Specialists in Merrillville, IN, experienced physical therapists provide you with expert care and guidance throughout your therapeutic journey.

Schedule a consultation with them by calling (219) 795-3360 and take the first step toward a healthier and less painful lifestyle.

Looking for a simple, yet refined way to enjoy asparagus?

Check this out!

Combined with a citrus dressing and a pinch of Parmesan cheese, this salad is highly recommended an adventure for your taste buds and a gift for your body.

Asparagus brings a lot to the table both in terms of nutrients and taste.

Rich in vitamin K, essential for bone health, and fiberfolic acid and various antioxidants, this simple salad offers a range of health and bone benefits.

Try it combined with your favorite organic proteinsand you’ll have a well-rounded, delicious lunch or dinner.

SERVES: 2

TOTAL TIME: 10 minutes

Ingredients

454 g asparagus, ends cut off

1/4 cup (60 ml) grated Parmesan cheese (look for Parmigiano-Reggiano or

replaced by nutritional yeast).

1 tablespoon (15 ml) fresh lemon juice or apple cider vinegar

1 tablespoon (15 ml) hot water

1 tablespoon (30 ml) freshly pressed extra virgin olive oil

Directions

1) Shave the asparagus into long, thin strips with a rotating peeler and place them in a large bowl.

2) Whisk together the Parmesan cheese, lemon juice, water and oil. Pour over the asparagus and stir gently. Season with additional salt or black pepper if desired.

Recipe created by BoneCoach™ Team Dietitian Amanda Natividad-Li, RD & Chef.

Visit the BHOF online support community, hosted by Inspire, to post your questions about exercise and safe exercise. Your questions will be answered Monday, October 16 through Friday, October 20, 2023 by KavitaPatel, PT, DPT, a physical therapist and Master Trainer for BHOF’s BoneFit USA Exercise Training Program for exercise specialists and healthcare professionals, and Rebekah Rotstein, NCPT, a certified Pilates instructor, creator of Buff Bones® and member of BHOF’s Ambassador Leadership Council.

We encourage you to ask your questions now. Make sure you follow the post and look for comments!

How to participate:

• Your questions: we invite you to this post your questions in the answers section of the discussion on the BHOF Online Community Page.

  • If you prefer to ask your question anonymously, send TeamInspire a private message with the subject line “Ask the Expert – Bone Health” and they will post it to this discussion on your behalf.

  • Keep in mind that: we will NOT answer questions posted outside of this Ask the Expert post.

• Answers: Starting Monday, October 16, we will post answers as an aggregated response to your questions in the answers section of this discussion. We can also respond to a group of similar questions with one answer.

• End of event / restrictions: The event ends on Friday, October 20 at 11:00 PM EST. Please understand if we cannot answer your question due to time or subject limitations.

Visit the profiles of each of our experts and read their bio to learn more!

Kavita Patel, DPT: https://www.inspire.com/m/KavitaPatel_DPT/about
Rebekah Rotstein, NCPT: https://www.inspire.com/m/RebekahRotstein/about