Category: Knee luxation

Today we take a closer look at a very useful gluten-free grain substitute: buckwheat. Despite the name, buckwheat has nothing to do with wheat. It is even completely gluten-free and alkalizing.

You’ll learn all about the benefits of this delicious and versatile food, and we’ll give you a 100% alkalizing recipe that’s perfect for balancing acidifying animal proteins.

What is buckwheat?

Buckwheat belongs to the category of foods known as pseudocereals. Even though they are prepared and eaten as grains, they are actually seeds. As a result, they have the nutritional density of seeds with the versatility of a grain.

Buckwheat, an alkalizing pseudocereal, is grown primarily in the Northern Hemisphere and is commonly consumed in Eastern European and some Asian cuisines. It has become popular among people looking for gluten-free and healthy alternatives to less nutritious grains.

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Buckwheat is an alkalizing pseudocereal. It can be prepared as a grain, but in fact it is a nutrient-rich seed. It is common in many Eastern European and Asian cuisines and has become popular as a gluten-free alternative to less nutritious grains.

A nutritional breakdown of buckwheat

Buckwheat is becoming increasingly popular in Western markets as people try to replace gluten-containing foods with more nutritious alternatives. One cup of buckwheat contains a hearty dose of fiber and protein, but very little fat and sugar.

That balance makes it very satiating and provides healthy energy and a long-lasting feeling of fullness. As a plant-based protein source, it is also a favorite among vegetarians, vegans and anyone looking to reduce the amount of animal products in their diet.

A one-cup serving of buckwheat contains:

• Calories: 155
• Fat: 1 g
• Sodium: 7 mg
• Carbohydrates: 34 g
• Fiber: 4.5 g
• Sugars: 1.5 g
• Protein: 5.7 g

Additionally, buckwheat is a rich source of several minerals and vitamins listed in the Osteoporosis Reversal Program as Foundation Supplements:

• B vitamins – Buckwheat is a good source of B vitamins, especially niacin, which promotes healthy skin and nerve function, and riboflavin, which improves the healing process and helps metabolize fats, carbohydrates and proteins.
• Manganese – This mineral supports healthy metabolism and the production of an antioxidant called superoxide dismutase (SOD). This makes manganese essential for preventing oxidative stress.
• Buyer – Buyer
  is another component of superoxide dismutase. It also protects your bones and blood vessels and helps with collagen production.
• Magnesium – Magnesium is involved in hundreds of metabolic processes, making it indispensable throughout the body. It regulates muscle function, nerve function, blood sugar levels, protein synthesis, bone formation and more.
• Iron – Iron is essential for the production and function of red blood cells. Iron deficiency, called anemia, contributes to many health problems, including bone loss.

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Buckwheat is a great source of fiber, protein, B vitamins, manganese, copper, magnesium and iron. It contains little sugar and fat.

Health benefits of buckwheat

Buckwheat’s strong nutritional profile has earned it a reputation as a health food. All these powerful compounds add up to an impressive list of health benefits.

• Lowers blood sugar levels – Thanks to its high fiber content, buckwheat has a low to medium glycemic index, which means it does not increase blood sugar levels. In a study with rats, buckwheat concentrate lowered blood sugar levels by 12 to 19 percent. ¹
• Improves heart health – Many of the nutrients, minerals and compounds in buckwheat are known to have benefits for heart health, including magnesium, copper, fiber and certain proteins. Buckwheat is also a source of the antioxidant polyphenol rutin. Rutin has been shown to reduce the risk of heart disease by preventing blood clots and reducing inflammation and blood pressure.^2.3
• Benefits of antioxidant content – In addition to rutin, buckwheat also contains the antioxidant quercetin. Quercetin has been shown to reduce the risk of cancer and heart disease. The protection that antioxidants provide against oxidative damage protects the bone remodeling cycle.⁴
• Bone health benefits – Buckwheat provides Foundation Supplement minerals that work together to keep your bones strong and safe. The antioxidants in buckwheat protect the bone remodeling process, and fiber helps prevent bone-damaging inflammation.

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Buckwheat provides benefits for your blood sugar, your heart, your antioxidant levels and your bone health. These benefits come from the Foundation Supplement minerals and vitamins found in buckwheat, as well as several antioxidant polyphenols.

How to cook buckwheat

The most basic form of buckwheat, buckwheat groats, is widely available. The groat is the buckwheat grain that you can cook in the same way as other grains. It should be soaked in water overnight and then cooked over high heat, resulting in a consistency similar to steel-cut oats. You can prepare a bowl of buckwheat just as you would prepare oatmeal or other cooked grains.

In addition to making delicious hot breakfast cereals, cooked buckwheat is also an excellent grain to add to salads or soups.

In many supermarkets you can also find roasted buckwheat, also called kasha. Kasha has a nuttier flavor than roasted buckwheat and is a staple in many Eastern European dishes.

Buckwheat is also widely used in many Asian cuisines. Soba noodles are traditionally made from buckwheat, giving them a heartier and more nutritious profile than pasta made from other grains.

Soba noodles are made from buckwheat flour, which is also commercially available as a substitute for wheat flour. Replacing wheat flour with buckwheat flour may require an adjustment because buckwheat contains more fiber than flour made from wheat. Look for cooking recipes that specifically use buckwheat flour to get the best results.

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Buckwheat can be used as a hot breakfast cereal, as an addition to soups or salads, or anywhere you would use another grain. Soba noodles are made from buckwheat and buckwheat flour can be used as a substitute for wheat flour.

A delicious and simple recipe with buckwheat

This stir-fry recipe is 100% alkalizing, making it an excellent way to balance acidifying animal proteins in your diet. This dish is bursting with color and flavor, and the buckwheat gives it a nutty, hearty base that will satisfy your taste buds and keep you satiated.

What this means for you

Add buckwheat to your bone-building, pH-balanced diet. By introducing a new grain to your meals, you can try a variation on all your favorite grain dishes. This increases your options in the kitchen and the variety in your diet.

If you want to continue expanding your culinary horizons and building stronger bones, check out Bone Appétit, the cookbook and meal planner from the Save Institute. Inside you’ll find over 200 recipes for breakfast, lunch, dinner, snacks and even dessert!

Consuming a pH-balanced diet not only contributes to better health, feeling good and improved appearance; it can also be delicious. Keep exploring new foods and broadening your palate while building stronger bones.

References

¹ https://www.ncbi.nlm.nih.gov/pubmed/14640572

² https://pubmed.ncbi.nlm.nih.gov/18167074/

³ https://www.ncbi.nlm.nih.gov/pubmed/22565308

⁴ https://pubmed.ncbi.nlm.nih.gov/22332099/

As the holidays approach, we enjoy getting together. While the festivities bring joy, they also provide an opportunity to focus on our health, especially the health of our bones. Welcome to ‘Our Virtual Table’, where we celebrate the season with good food and a commitment to taking care of our bodies.

The basics: nutrition for strong bones

Amid the Christmas spirit, it’s crucial to remember that our bones need attention too. Nutrition plays a crucial role in maintaining strong and healthy bones, and our plates can become a vibrant nutritional spectrum. Include calcium-rich options such as leafy greens, dairy and fortified foods in your meals. Don’t forget the importance of vitamin D, found in fatty fish and fortified cereals. Increase magnesium intake by including nuts, seeds and whole grains on your holiday menu. Plus, enjoy the benefits of vitamin K from vegetables like broccoli and Brussels sprouts.

But let’s not stop there: consider incorporating other important nutrients into your meals. Ensure adequate protein intake, which is essential for bone structure and maintenance. Potassium, found in foods such as bananas and sweet potatoes, plays a role in maintaining a balance between acids and bases in the body and contributes to bone health. Don’t forget the omega-3 fats, found in oily fish and flaxseed, which have anti-inflammatory properties that can positively influence bone density.

With this varied range of nutrientsyour meals become not only a celebration of flavors, but also a thoughtful embrace of holistic, bone-nourishing goodness.

Recipe ideas for bone health

To make your “Our Virtual Table” experience even more enjoyable, here are a few festive recipes:

As we enjoy the joys of the holidays, it is essential to find a balance. Treat yourself to something tasty, but make conscious choices about adding nutrient-rich options. Your bones will thank you for finding the sweet spot between indulgence and nourishment. You can also get creative and adapt recipes to your liking. For example, if a recipe calls for mayonnaise, consider substituting Greek yogurt.

Join “Our Virtual Table” – share your photos and recipes

Our community is a source of inspiration and encouragement, proving that good health is even more fun when it’s shared. Join “Our Virtual Table” and let’s celebrate health and community together. Share photos and recipes of your own healthy meals on social media using our special hashtags: #OurVirtualTableBHOF #OurBoneHealthyTable

You can also find us here and tag us:

Cheers to health, happiness and the warmth of our virtual meeting!

A new study has linked physical activity levels to several key health indicators, including bone mineral density and body fat percentage.

In this article we delve into the details of this research. You’ll learn what these results mean for savers and how you can use them to build stronger bones and a longer, more independent life.

About the study

A study published in June in the journal Scientific Reports analyzed the impact of sedentary activity and physical activity on bone mineral density (BMD) and body fat percentage.

Researchers used data from the National Health and Nutrition Examination Survey of 9,787 participants in America between the ages of 20 and 59 between 2011 and 2018.

Participants’ activity levels were evaluated using questionnaires that asked about the number of hours per day they spent engaging in vigorous or moderate physical activity and being sedentary. Dual-energy X-ray absorptiometry (DXA) scans were used to measure bone mineral density and total body fat percentage.

The researchers then analyzed the relationships between different data points, taking into account factors known to influence BMD and body fat, such as age, smoking, alcohol intake, protein levels, vitamin D and serum uric acid levels.¹

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A study of 9,787 Americans assessed the impact of sedentary activity and physical activity on bone mineral density and body fat percentage using questionnaires and DEXA scans. Scientists analyzed the data and took into account confounding factors that could also have affected the outcomes.

Sedentary time decreases bone density and increases fat levels

The researchers discovered a negative correlation between time spent sedentary and bone mineral density of the lumbar spine. Less active participants had lower bone mineral density.¹

The time the participants spent sedentary correlated positively with total body fat percentage. The less active the participants were, the higher their total fat content.

The opposite relationships were observed for physical activity levels.

Participants who spent more time moving their bodies had higher bone mineral density and lower total body fat percentage.

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The researchers found that sedentary participants had lower bone mineral density and higher body fat percentage. More physically active participants had higher bone mineral density and lower body fat percentage.

How a sedentary lifestyle breaks down your bones

Wolff’s law describes the positive relationship between using your muscles and building your bones. It notes that bot adapts to use. The more you use a part of your body, the more bone mass your body builds to enable that use. Considering Wolff’s law, it makes sense that a sedentary lifestyle would result in less dense and less healthy bone.

The authors of this study further explained why sedentary activity leads to bone loss. They noted that previous studies linked sedentary behavior to the production of parathyroid hormones, which negatively impacts calcium metabolism.

They also noted that a sedentary lifestyle typically involves more indoor activities, resulting in reduced exposure to sunlight. This limits the body’s ability to produce vitamin D and disrupts skeletal homeostasis.

Additionally, the study linked reduced physical activity to a higher percentage of body fat. The researchers noted that reducing body fat percentage reduces the risks associated with obesity, including cardiovascular disease, diabetes and cancer.

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The negative influence of sedentary behavior on bone mass can be explained by Wolff’s law, which states that bone adapts to use. The study authors also suggested that causes of bone loss and increased fat may include higher production of parathyroid hormones and a lack of vitamin D production due to sedentary behavior and indoor activities. Lowering body fat percentage reduces the risks associated with obesity, including cardiovascular disease, diabetes and cancer.

The relative importance of bone mineral density

Bone mineral density is not the only measure of bone health. It might not even be the most useful. In part, this is because there are healthy and unhealthy forms of increased BMD.

Bone density does not equal health or strength. The extra density caused by osteoporosis drugs such as bisphosphonates occurs by distorting the bone remodeling process. This pharmaceutical intervention prevents the removal of old and damaged bone mass, making it denser but less healthy. This causes the negative consequences associated with the use of these medications, such as an atypical femur fracture.

However, the bone mineral density added by the body’s response to healthy behaviors such as exercise is natural and ensures lasting strength and quality. This study examined the impact of physical activity on bone mineral density, so that increase in BMD was natural and would likely help these participants maintain an active life while avoiding fractures.

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Bone mineral density (BMD) is not necessarily a good indicator of bone health and strength. BMD added through the use of osteoporosis medications prevents the removal of old and damaged bone cells. That pharmaceutically modified bone becomes brittle, leading to side effects such as an atypical femur fracture. BMD added through physical activity utilizes the complete, natural bone remodeling cycle, creating strong and healthy bones.

What this means for you

Consider how much time you spend doing physical activities versus how much time you spend being sedentary. Today’s research clearly shows the value of trading sedentary time for more physical activity.

Take a walk, go for a swim, go to the gym, do some yard work, play with your grandkids – there are lots of ways to get up and get moving.

Exercise is a necessity for building healthy and strong bones. That’s why we created SaveTrainer. SaveTrainer is an online training platform that gives you exactly what you need to build an enjoyable, sustainable practice of regular exercise.

Our professional trainers create expertly guided video sessions at every level, so you can start where you are and grow at your own pace. Best of all, this resource is available anytime, anywhere.

The results are clear: get moving so you can keep moving. Stronger bones and a healthier life await you.

References

¹ https://www.nature.com/articles/s41598-023-35742-z

If you look at the ingredient list of almost any processed food, you’ll find a mysterious entry: natural flavors. This healthy-sounding phrase hides a not-so-healthy reality.

Today we’ll take a closer look at this common ingredient and explore its nature, origins and effects on your well-being and bones.

What are natural flavors?

The Environmental Working Group analyzed the ingredients of more than 80,000 foods and found that “natural flavors” are the fourth most common ingredient.¹ The only three most common ingredients were salt, water and sugar. Unlike these, however, ‘natural flavors’ are not a unique, naturally occurring substance.

In the US, the Food and Drug Administration requires that to qualify as ‘natural’ a flavor must be created from substances extracted from these plant or animal sources:

• Spices
• Fruit or fruit juice
• Vegetables or vegetable juice
• Edible yeast, herbs, bark, buds, root leaves or plant material
• Dairy products, including fermented products
• Meat, poultry or seafood
• Eggs

While this seems like a reasonable basis, the extraction and processing of these compounds are far from natural.

Once extracted and isolated, these compounds are treated like any other chemical, often mixed with other extracted compounds. These mixtures can contain a variety of chemicals in addition to the original extract, including preservatives, solvents, enhancers and other chemical additives.¹

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To qualify as a “natural flavoring” the substance must be made from an extract from a plant or animal source. However, the extraction and preparation process can involve mixing hundreds of chemicals, including non-natural chemicals used to bind, preserve and enhance the compound.

Why are natural flavors used?

All foods derive their taste and aroma, which are closely related sensations, from naturally occurring chemicals contained in them. Scientists have isolated hundreds of these chemicals and discovered how to incorporate them into processed foods to add extra flavor.

You might assume that a compound extracted from a carrot, for example, would be used to impart a carrot flavor to another product; However, this is often not the case. Chemicals are mixed to achieve different effects and used in sometimes surprising ways. McDonald’s “beef flavoring” is known to be derived from wheat and milk, and who knows what else is mixed into it.

The use of natural flavors for highly processed fast foods is a good example of why these not-so-natural flavors exist. Food that has been prepared in advance, is of low quality, has been transported over long distances, has not been picked sufficiently ripe or has been stored for long periods of time often loses its flavor. To restore or improve the taste of food, food scientists invent added flavors.

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Natural flavors are typically used to add flavor to foods that have been prepared in advance, are of low quality, shipped long distances, picked under-ripe, or stored for extended periods of time. To create different flavors, scientists combine extracts from unexpected sources, such as using wheat and milk extracts to create beef flavor.

Natural flavors vs. Artificial flavors

Although artificial flavors perform the same function as natural flavors, they are not derived from natural sources for their base compounds. These flavors come from the laboratory. However, the resulting chemicals are often exactly the same as those extracted from plant and animal sources for natural flavors.

For a food manufacturer, the difference between natural and artificial flavors comes down to cost and marketing. Although artificial flavors are more cost-effective to produce, many consumers are drawn to the appeal of “natural flavors” over artificial flavors.

Ironically, artificial flavors often contain fewer chemical components than natural flavors because isolating, extracting, stabilizing, enhancing and preserving natural flavors involves so many additional chemicals. Up to 90% of a “natural flavor” can consist of non-natural chemicals added during processing.

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Artificial flavors come from the laboratory. However, they are often chemically identical to “natural flavor” extracts. Artificial flavors are often chemically simpler than natural flavors, due to all the processing required to extract and combine chemicals from natural sources.

So-called natural flavors are not healthy for the bones

A food product containing “natural flavors” consists of a mysterious mix of chemicals, extracted via unspecified methods from unidentified sources.

This level of uncertainty and the potential amount of added chemicals make “natural flavors” a poor choice for bone health.

Natural flavors add no nutritional value, and because they introduce chemical additives, they tax your body’s filtration system and contribute to acidification.

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Natural flavors don’t add any nutritional value, but they do add unknown chemicals. These additives tax your body’s filtration system and contribute to acidification, both of which can damage your bones and your health.

What this means for you

Choose whole foods that are naturally rich in flavor. Eat local seasonal produce from a farmer’s market or health food store. You will be amazed by the taste, and your body will be grateful for the nutritious food.

Help your body flush away unwanted chemicals and additives with the Osteoporosis Fresh Start Cleanse. The cleanse comes with a simple, clear roadmap that eliminates all the guesswork, uniquely designed to promote bone health and protect kidney and liver function.

Compared to other cleanses, the Osteoporosis Fresh Start Cleanse is quick, easy and less restrictive, yet incredibly effective. Removing toxins and chemicals will help you look younger, sleep better, and speed up the bone-building process.

Don’t let your diet get in the way of your bone health goals, especially when it can be a powerful tool for creating good health and preventing bone fractures.

References

¹ https://pubmed.ncbi.nlm.nih.gov/29140655/

² https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.22

A recent study has revealed a new osteoporosis drug in development. However, the direction the researchers are taking is very similar to an existing drug against osteoporosis: Evenity (romosozumab).

The researchers promote their methodology as a revolutionary approach to drug development, even though the synthetic molecule they created closely resembles an existing osteoporosis drug.

We will look at this new drug in development and how it compares to other medications and their side effects.

Bio-inspired molecules built to target bone

Researchers from several biotechnology and medical institutions have collaborated to develop new ‘bio-inspired’ molecules that improve bone regeneration in mice.

Their research, published in the journal Biomaterials, highlights their use of computer modeling and testing to more effectively bioengineer molecules inspired by biology. They designed the synthetic compounds to interact with natural pathways related to bone remodeling.¹

The molecules, called Rationally Engineered Oligomeric Glycosaminoglycan Derivatives (reGAG), are designed to block the signaling pathways of two naturally occurring proteins: Dickkopf-1 (DKK1) and sclerostin. Both proteins inhibit the development of osteoblasts, the cells responsible for generating new bone.¹

The researchers believe that these new molecules could be used to develop new drugs that help the body regenerate bones more efficiently. Their eyes are clearly on the osteoporosis drug market. However, despite their unique development method, they have not yet discovered a new route for artificially accelerated bone growth.

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Biotech and medical researchers have joined forces to design a new synthetic molecule that inhibits two proteins: DKK1 and sclerostin. These proteins inhibit the formation of the cells that build new bone, osteoblasts. Although the process for making these molecules is new, this mechanism of action has already been tried by other drugs.

Romosozumab Redux

The new molecule, reGAG, targets the protein sclerostin, which has had a controversial history in the medical industry. Sclerostin is the target of a well-known osteoporosis drug: Evenity, also known as romosozumab.

Evenity is an injectable osteoporosis drug that inhibits sclerostin. This action results in more osteoblast formation, which leads to increased production of new bone. However, the drug stops working over time and patients must then be switched to a bisphosphonate to try to maintain the increase in bone mineral density.

This temporary increase in bone mineral density comes at no cost. Romosozumab was originally rejected by the FDA due to the risk of heart attack. It was too dangerous to prescribe.

However, the following year, Amgen, the pharmaceutical giant behind Evenity, resubmitted the identical drug. The FDA has approved it only for women considered to be at highest risk for fractures. Of course, the drug still carries significant risks.

Additional studies have confirmed the heart health risks of romosozumab and directly linked it to sclerostin inhibition.² That’s the same mechanism of action claimed in the new study, along with the inhibition of another protein called Dickkopf-1 (DKK1).

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The new molecule reGAG inhibits sclerostin to increase bone formation. That’s the same mechanism of action as romosozumab (Eventiy), an osteoporosis drug that increases the risk of heart attack and other cardiovascular diseases.

DKK1: More of the same

The other protein inhibited by this newly manufactured bioinspired molecule is Dickkopf-1 (DKK1).

Studies have shown that this protein is critical for the development of the embryonic heart, head and forelimbs. It is also critical for bone development and bone health in adults.³

Like sclerostin, DKK1 is known to inhibit bone repair by suppressing osteoblast formation. That’s why researchers are focusing on it in addition to sclerostin. However, it remains to be seen what unintended consequences will result from inhibiting this naturally occurring protein.

If the “bioinspired” compounds that inhibit DKK1 and sclerostin are developed into a drug, the inclusion of DKK1 inhibition could introduce new side effects to an already risky osteoporosis treatment.

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DKKI is a protein essential for embryonic development. Later, it helps regulate bone formation by inhibiting osteoblast formation, just like sclerostin. However, unlike sclerostin, we do not yet know the possible side effects of a drug that artificially disables this naturally occurring protein.

What this means for you

Although Big Pharma is constantly searching for new drugs, the results often show limited effectiveness and harmful side effects. This further highlights the importance of an integrative and natural approach to bone health.

The Osteoporosis Reversal Program offers a holistic, drug-free program with positive changes that will result in stronger bones and better health. It takes more effort than a pill and more time than an injection, but the results are well worth it.

Embrace a life of freedom, confidence, and independence by staying committed to your all-natural bone health regimen!

References

¹ https://www.sciencedirect.com/science/article/abs/pii/S0142961223001138?via%3Dihub

² https://stm.sciencemag.org/content/12/549/eaay6570

³ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2628360/

Are you at risk of losing up to 20% of your bone in the years surrounding menopause? Women with accelerated bone loss – dubbed ‘fast losers’ in a new study – are at greater risk of developing osteoporosis and weaker bones than the average woman. The average woman loses only 8-10% of her bone mass during the three years surrounding menopause.

This new research shows there’s an easy way to find out if you’re a “quick loser” of bot so you can take action to stop it.

Find out if you are a “quick loser” of bones

Researchers focused on using the N-telopeptide crosslinks test – a urine test – to help identify women most at risk for greater and faster bone loss. When you lose bone, fragments of certain bone proteins appear in the urine; these are called N-telopeptides (NTx). A woman with more NTx protein fragments in her urine is likely to undergo bone loss more quickly and is thus at greater risk of excessive bone loss during menopause.

In the study, researchers looked at bone loss levels of NTx in about 500 early postmenopausal women, who were within 1 to 2 years of their last menstrual period. They found the following:

• The higher the NTx level in the urine, the faster the bone loss during menopause. This makes sense: a higher rate of bone breakdown would likely translate into greater bone loss.
• A urine NTx level above 65 nM BCE/mM Cr appeared to identify rapid bone losers reasonably well. To put this in context, the average premenopausal NTx level is 36 nM BCE/mM Cr, and I have generally found that postmenopausal women with a 50 NTx level lose ½ to 1% of bone mass per year.
• The association between early postmenopausal NTx and rate of bone loss was stronger at the spine than at the hip. This again makes sense because the spine is metabolically active trabecular bone, which typically loses mass years earlier than the hip.
• Furthermore, retrospectively, it was found that high urinary NTx in perimenopause was also associated with a higher rate of bone loss during the transition to menopause.

Bone loss in menopause is not evenly distributed over the ten-year menopause period (five years before a woman’s last menstrual period and five years afterward). Most bone loss occurs over a three-year period, starting 1 year before a woman’s last menstrual period and ending 2 years after her last menstrual period – known as ‘transmenopause’.

What does this research mean for you?

If you notice symptoms of perimenopause such as irregular periods and hot flashes, or if you have recently (within a few years) gone through menopause, a simple test of your NTx level in urine can help you identify a tendency toward excessive bone loss .

If you are experiencing excessive bone loss, you can take steps to find out why and correct the situation. When I work with individual clients, this is exactly the type of work I do with them.

More information about the simple urine test can be found in my short video and accompanying manual. You can also order this test online via our online request system with our laboratory partner Evexia.

And since you can’t really know when the year before your last period will occur until you actually have your last period, it’s a good idea to get started on a vigorous Better Bones program right away at the first signs of menstruation. perimenopause.

Reference:

Shieh A, et al. Urinary N-telopeptide and rate of bone loss during the transition from menopause to early post-menopause. J Bone Miner Res. 2016;31(11):2057-2064.

Hello friends of bones:

I am pleased to present my interview on bone supplements with Dr. McCormick. We discussed his full line of bone supplements that are a key ingredient for healthy bones and why calcium in lower doses is important.

A number of attendees indicated that they could not participate in the zoom call.

My 2022 gift to my community is the recording and transcript.

Keep in mind that:

I am not affiliated with Dr.’s supplements. McCormick. I find good bone loving products and bring them to my community. I broke the marketing hype. I’m currently taking his Mineral Whey and his Collagen. My bones are strong.

Like Dr. McCormick said, supplements are just that; they supplement our food. They do not take the place of food. This is an important part of bone health; food. Calcium and mineral rich nutrition that I provide in my private sessions and my monthly membership Bones Tribe.

Dr. McCormick is one of dozens of doctors to whom I refer my clients. I have a team. My work has grown significantly and I am able to help more clients understand their diagnosis, bone markers and blood work. And find the right bone doctor, functional colon doctor and serve as an advocate during private conversations with their doctors.

A few of my referral physicians are: Dr. McCormick, D.C., Dr. Lani Simpson, DC, CCD Certified Densitomitrist, Dr. Paul Miller, Dr. Jessica Starr, HSS Dr. Aly Cohen, Integrative Rheumatologist, Dr. Lorraine Maita, Dr. Deva Boone, Parathyroid Surgeon, Dr. Kim Zamito, Orthopedic Surgeon offering Echolight and Functional and Integrative Physicians: Dr. Kristann Heinz, RD, Dr. Adi Benito.

I have also found DXA/TBS facilities for my clients across the country.

Highlights:

**Dr. McCormick developed severe osteoporosis at the age of 45. He suffered 22 fractures during his 5-year bone journey. He was on bone medications (Forteo and Fosamax) for a few years. It is fracture free and continues to run long distances.

**Dr.’s OsteoSustain supplement McCormick contains 500 mg of calcium. He uses 4 different types of calcium, dicalcium malate, calcium citrate nitrate, calcium bis-glycinate chelate, calcium ascorbate.

**The rest must come from food

**All of its supplements can be taken together:

OsteoSustain, OsteoStim, Mineral Whey and Collagen

**His Mineral Whey comes from goats that have not been exposed to pesticides, herbicides, antibiotics or growth hormones. Often those who are bothered by dairy do not respond to goat’s milk.

**Gluten intolerance/celiac disease plays a major role in bone health.

**Dr. McCormick mentioned Echolight. This new procedure is making its way into the world of bone health.

**Vitamin K2/MK-4 is important for bone health.

** 500-1000 micrograms K2/MK-4. OsteoStim has 700 micrograms and OsteoSustain has 100 micrograms, for a total of 800 micrograms.

**K2/MK-7 has a longer half-life. Osteostim has 50 micrograms.

**Those diagnosed with osteopenia should monitor your CTx

**High CTx anything above 400 is high.

**An osteoporosis patient reported that she significantly lowered her CTx using Dr. McCormick to use

**Always test your vitamin D levels. Dr.’s reach McCormick is 30-50 ng/ml. I test my levels twice a year. At the end of summer and during the winter months.

You can take supplements from Dr. Buy McCormick HERE

Enjoy the recording below.

Would you rather read the transcript? Scroll down past my signature.

Do you already know you want to work with my team?

It is best to start with a comprehensive private session where a plan is designed specifically for you and your bones. Private sessions cost $200, including full session notes.

From my bones to yours….welcoming 2022.

Irma Jennings, INHC

Your holistic bot coach

[email protected]

A new meta-analysis has pooled results from 97 reviews and provides an in-depth perspective on the profound impact of physical activity on mental well-being.

The study is considered the most comprehensive meta-analysis on the subject to date and underlines the undeniable benefits of exercise as a powerful remedy against psychological problems, surpassing the effects of traditional psychotherapy and pharmacotherapy in certain aspects.

Let’s dig deeper into the specifics of this research so you can reap the dual benefits of better mental health and better bone health through physical activity.

Deciphering the meta-review on exercise and mental health

This meta-review, published in the British Journal of Sports Medicine, rigorously evaluated and ranked the outcomes of previously conducted systematic reviews. Each of these systematic reviews in turn integrated the results of numerous individual studies.

In total, this meta-review includes 97 reviews, covering 1039 studies with no fewer than 128,119 participants. These participants ranged from healthy adults and individuals struggling with mental health issues, to those with various physical conditions.

The studies in this meta-review used a variety of physical activity interventions and assessed their impact on depression, anxiety and psychological distress. The primary objective was to distinguish the effectiveness of these interventions in reducing mental health problems.¹

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The meta-review integrated findings from 1,039 studies involving 128,119 participants, focusing on the role of physical activity in addressing mental health issues.

The healing power of physical activity

This meta-review conclusively establishes that physical activity (PA) serves as a powerful antidote for relieving mild to moderate symptoms of depression, anxiety, and psychological distress. In fact, the reduction in symptoms of depression (-0.43) and anxiety (-0.42) resulting from physical activity was comparable to, or even slightly better than, the effects observed with psychotherapy and pharmacotherapy.

Although previous research has shown that physical activity can rival the benefits of psychotherapy and medicinal treatments for depression, anxiety and mental health problems, its limited scope often leaves medical professionals skeptical.¹ However, this comprehensive meta-review includes a diverse demographic and a spectrum of physical activities.

Interestingly, the research revealed that all forms of physical activity were effective, whether aerobic, resistance-based, mixed or yoga, were beneficial. The study found that all forms of physical activity were beneficial, including aerobics, resistance exercises, mixed exercises and yoga. Resistance exercises in particular showed the most pronounced positive effects on depression, while yoga emerged as the most powerful anti-anxiety tool.¹

Incorporating a wide variety of exercises into your workout regimen can provide a plethora of health benefits. Surprisingly, shorter exercise sessions proved to be more effective than longer interventions, likely due to higher adherence, highlighting the importance of cultivating an enjoyable and sustainable exercise routine.

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Physical activity has been validated as a valuable tool for improving mental health, with different exercises offering unique benefits. The effects on depression and anxiety are comparable to or even slightly better than those of traditional therapeutic methods.

The symbiotic relationship between mental health and bone health

Exercise is crucial for promoting robust bone health. The physical stress on the bones due to exercise stimulates the bone formation process, leading to the development of stronger, healthier and younger bones.

This study highlights another dimension of exercise’s protective role: its ability to boost mental health.
Increased stress levels, often due to anxiety and other mental health issues, lead to an increase in the stress hormone cortisol. Excessive cortisol can be harmful to bone health.

Additionally, a healthy mental state facilitates the consistent pursuit of other health goals, such as maintaining a healthy diet and ensuring adequate sleep. This study highlights how exercise can help you maintain good mental health, which in turn supports your other healthy habits, including exercise!

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Exercise not only strengthens bones directly, but also protects them indirectly by improving mental health, reducing stress-induced bone damage and promoting health habits.

What this means for you

The essence of this meta-analysis is clear: physical activity is a panacea for mental well-being. The key is to stay active without getting caught up in the intricacies of the ‘perfect’ workout.

Building an enjoyable and sustainable exercise habit can be intimidating at first – that’s why the Save Institute created SaveTrainer. SaveTrainer offers you the most effective training.

For those seeking guidance, SaveTrainer offers a curated collection of workouts tailored for every skill level, duration, body part and health goal. SaveTrainer has a wide range of classes for bone strength, joint health, balance, posture, flexibility, meditation, sleep improvement and yoga.

SaveTrainer keeps you active, happy and healthy.

References

¹ https://bjsm.bmj.com/content/early/2023/03/02/bjsports-2022-106195

Here in the Northeastern US, fall is a time of harvest and abundance. A season in which we are naturally led to celebrate the generosity of Mother Earth and a time to collectively take a few deep breaths and give thanks for all that has enriched our lives over the past year.

Gratitude lists are powerful health-promoting tools that many of us practice every day. However, I also like to do seasonal work “Accounting valuation” and would like to share my Valuation Accounting 2022 with you.

This accountability is not about the deep appreciation I have for my friends, family, pets, and the entire living world around me. It’s about my appreciation for You, the many thousands in our Better Bones community who have encouraged and encouraged me over the decades to continue to rethink optimal bone health.

In this modern world, there is so much fiction to be separated from fact, and so much encouragement and hope to be given. Each of you has helped me move forward in my life’s mission to empower women to take charge of their bone and total body health. My decades-long quest to learn more and share more is motivated by each of you, your stories, your successes and your challenges. I appreciate each and every one of you.

And then there is my staff of brilliant, creative and generous individuals who make it their mission to help support my life’s work. Everything I have been able to accomplish at the Center for Better Bones is due to my dedication and creativity Internal power squad.

I consider myself one of the luckiest people on earth, because I get to fulfill my life’s mission, motivated by all of you and assisted by a strong, smart, creative team. This Thanksgiving, I fully appreciate all that we – all of us together – have done to fulfill this mission of empowering women. For all of us at the Center for Better Bones, 2022 will go down as a year in which we were able to help more and more women worldwide from fear to empowerment– a year to appreciate indeed.

So, here’s mine Accounting valuation for 2022:

1. My team and I managed to deliver again two 4 days in person Better Bones Solution Retreats. One took place at the Art of Living Retreat Center in Boone, NC, and the other just took place at the Kripalu Center for Yoga & Health in Massachusetts. It’s been almost 3 years since we last met in person, so these were super satisfying experiences.
2. This year we were able to participate in our virtual 4-day event with more than 300 people Better Bones Solution Retreats. Moving our retreats online came out of necessity during the pandemic, but this format has proven to be a blessing as we can help many more people around the world with our virtual retreats.
3. We have built an extensive community (www.tribe.drsusanbrownphd.com). This tribe is a growing, sharing and learning community. It hosts 8 of my online courses, 4 of which are free. It also serves as a place where individuals can connect to share successes and help each other on their bone health journey.
4. We are creating The local chapters of the Better Bones Builders. This is a wonderful new avenue for personal connection among our community members. We are now able to empower leaders within our organization Better bones community to organize local meetings where individually Better bones tribe members can talk and work on their bone health goals in person.
5. I have released my latest book, Natural Bone Health: A Clinician’s Guide. This book is especially important because it responds to my clients and followers who have been asking for years for information to share with their doctors about how to build bone strength naturally.
6. I joined TikTok and it exploded! We gained 82,000 new friends on TikTok and learned a new way to share health information “tricks” that are fun and innovative.
7. We have also found a way to offer accurate at-home testing for Vitamin D and Omega-3 levels.
8. Moreover, we have found a way to do that Better Bones Community Members have access, at their own expense, to the laboratory tests we recommend in our medical research for osteoporosis. This greatly reduces the barriers to understanding your own health information. https://www.betterbones.com/osteoporosis/wat-de-oorzaak-van-uw-osteoporose/.

I look forward to all the blessings that 2023 brings and to continuing to serve our community as it strives for better bone and body health!

New USDA GMO regulations

This new year, the United States Department of Agriculture (USDA) is changing labeling rules for genetically modified foods.

Foods containing ‘genetically engineered’ (GE) ingredients or ‘genetically modified organisms’ (GMOs) will now simply be marked as ‘bio-engineered’.

The USDA has said the change “avoids a patchwork of state labeling rules” to provide a national standard for the labels that were once set on a state-by-state basis.

“The worst part of this law is the use of the term ‘bioengineered,’ because that’s not a term most consumers are familiar with,” said Gregory Jaffe, director of the Center for Science in the Public’s biotechnology project Interest.

Some commonly bioengineered foods include:

• Corn
• Rapeseed
• Soy beans
• Potatoes
• Eggplant
• Sugar beets

That’s why I eat organic.

While on the Elimination Diet, I unfortunately realized that my off-the-grid treat when I traveled to Virginia to be with my boyfriend was Fritos Corn Chips. It’s a remnant from my childhood. Then I discovered that I am very sensitive to corn. I could never figure out what was causing my stomach to upset. After the Elimination Diet I know what to eliminate

Back to Fritos…… Not only are they NOT organic, but they are most likely genetically engineered.

Goodbye Fritos corn chips.

And eggs
And coffee
And sugar
And Dairy

It’s worth it to have better health, better digestion and better sleep.

Food is an important part of bone health. It’s the only thing we do every day, often three times a day. Every fork counts.

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Bone Health Summit with 45 expert presenters

Have you registered for the Natural Approaches to Osteoporosis and Bone Health Summit?

It takes place from January 17 to 23 with an incredible line-up of speakers.

I’m presenting on day 5; January 21, 2022: “Food for your bones”

Here is the link to register for free.

A bonus upon registration is a key presentation by Tom O’Bryan, DC, CCN, DACBN

Gluten and bone health

In this free video you will learn:

• Link between gluten-related disorders and osteoporosis
• Testing for wheat and gluten related conditions?
• Choosing the best treatment

Each day’s presentations are on-demand for a 24-hour period beginning at 10:00 AM AMUS Eastern.

Join me and 45 other experts at the Natural Approaches to Osteoporosis and Bone Health Summit.

Line-up of speakers

Here is the lineup of speakers:

Speakers I’m looking forward to

Kim Millman, MD, PhD about the causes of bone loss and nutrients for stronger bones

Terry Wahls, MD the link between autoimmune diseases and osteoporosis

Felice Gersch, MD the role of estrogen on bone health

Stephanie Seneth, PhD about glyphosate and your bones. Glyphosates are widespread in our food supply, especially in highly processed foods.

Clinton Rubin, PhD – Low intensity vibration for bones and the latest research in vibration and bone health.

Deva Boone, MD, FACS, FACE – influence of the parathyroid gland on osteoporosis.

Dr. Boone takes the complicated and uses simple language to help understand the role of the parathyroid gland.

I purchased the event because I know I will refer to these presenters again and again.

How to Order the Natural Approach to Osteoporosis Summit

Click below to order the withdrawals and all bonuses.

Order the event

I hope to see you at the event!

Thank you for your trust,

From my bones to yours.

Irma Jennings, INHC

Your holistic bot coach

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