Mighty Bone Loving Oatmeal contains a delicious nutritional boost. Oats are high in soluble fiber called beta-glucan, which is beneficial for heart health. They are a good source of manganese, a component of antioxidant enzymes, important in facilitating bone development and helping to make and break down glucose. Oats are also a good source of calcium, iron, magnesium, zinc and selenium.
Add berries
My bones feel nourished from eating my, cook once, twice (or 3-4 times), mighty, bone-loving oatmeal, especially as the weather turns colder. Because I find it so soothing, I usually eat oatmeal all year round. Adding berries rounds out this pleasant meal with a touch of sweetness.
Mighty Bone Loving Oatmeal
My mighty bone-loving oatmeal is not your everyday oatmeal. Check out the ingredients and enjoy a breakfast that’s both good for your bones and delicious.
Find more bone-loving recipes on my Comprehension Bone Health Program (CBHP) waiting list here!
View all recipes here.
Preparation time 1 dayD10 minutesminutes
Cooking time 20 minutesminutes
Total time 30 minutesminutes
Class Breakfast
kitchen American
Portions 4
Calories 339kcal
1/2cupsteel cut oatsbiological
1/2cupgritsorganic optional
1/4cupTeffoptional
1/4 cupQuinoa
1Tablespoonapple cider vinegarto soften
2/3cupwater
3Tablespoonchia seedsor Zen Basil Seeds
3Tablespoonflax seedground
1/2teaspoonspicescinnamon (ceylon is the best), nutmeg, cloves
1/2teaspoonvanilla extractoptional
1Tablespoonalmond butter
6plumsminced meat or 1 tablespoon plum puree
1handfulblueberriesoptional
1dashsalty
Soak oats, grits, teff and quinoa overnight in water with 1 tablespoon of apple cider vinegar. Make sure the grains are submerged in water. This starts the germination process.
In the morning, use a fine sieve to empty and rinse the soaked grains. You can also use a nut bag or cheesecloth bag.
Place the grains in a pot and add 3 cups of fresh water. Bring to the boil.
Add your spices and vanilla extract. If you are using chopped plums, add them now.
Reduce the temperature to medium heat
Stir your oatmeal
Add Zen Basil seeds or chia seeds
Cover your oatmeal and turn off the heat
Oatmeal should cook in about 20 minutes — you want it to be wet (but not runny), so when it’s time to add the ground flax, the oatmeal won’t be pasty.
The nutritional information is calculated automatically and may vary based on the ingredients and products used.
Below is the link to purchase mine downloadable guide:
Dr. Approved: 7-Day Meal Plan – Simple Cooking for Bone Health
With 27 bone-loving recipes, shopping lists, nutrition plans, storage tips, weekly tips (why soak), a nutrition panel with each recipe, 5 cooking videos for inspiration and much more.
My Fully Clickable (Table of Contents) download guide helps you navigate recipes and all the information in this guide.
The best $47 dollars you can spend on your bones.
Click the button below for more information and to make your purchase.
Thursday, October 19 at 2:00 PM CT: Healthy Eating Session
Saturday, October 21: Practice session at 10am CT; Review of the stem cell presentation at 11am CT
Saturday, October 28: Practice session at 10am CT; Open Forum/Best Practices at 11am CT
If you would like to join one of the sessions, please email Elaine Henderson at eshenderson214@gmail.com for the Zoom links. Feel free to share the meeting information with others who may be interested in attending!
About Bone Buddies
The Bone Buddies virtual online support group is open to everyone and typically meets on the second Saturday of every month at 10 a.m. Central Time on Zoom. On weeks when there is no support group meeting, the group usually meets on Zoom on all other Saturdays at 10 a.m. Central Time for free practice sessions.
A discussion about healthy eating also takes place every third Thursday at 2:00 PM Central Time on Zoom. You can submit questions to a registered dietitian. She will then receive an overview of the questions. She will also answer your questions if you attend the meeting.
Send an email to Elaine Henderson at eshenderson214@gmail.com for the Zoom links. Feel free to share the meeting information with others who may be interested in attending!
New research enriches our understanding of bone function and provides insight into maintaining its quality and strength. This bulletin delves into three new studies that point the way to the future of bone health.
First we’ll look at a report on the genetics of bone loss. Scientists have identified a protein that plays an important role in regulating the genes that control bone regeneration.
Next, you’ll learn about a group of Finnish scientists who are using 3D modeling to revolutionize the way we assess bone health and predict fracture risk.
Finally, we look at a report from the PhyloBone project. The project’s leaders are using techniques from evolutionary biology to identify and study proteins in the bone matrix that may have the power to regulate bone regeneration.
Study focuses on genes for another new osteoporosis drug
A new study published in The FASEB Journal linked the expression of a certain gene to reduced bone loss in postmenopausal women.
Researchers have identified a gene that regulates the high mobility group AT-hook 1 (Hmga1) protein. This protein regulates the expression of genes that convert bone marrow-derived mesenchymal stem cells (BMSCs) into cells that build new bone.
Relevant excerpt
“Tests on rats showed an increase in Hmga1 expression during bone formation, but a decrease when the rats underwent ovariectomy, which simulated the conditions of menopause. Introducing more Hmga1 to these rats led to a remarkable recovery in bone resorption.
Yihe Hu, PhD, from Zhejiang University in China, the lead author, noted: “Our study showed that Hmga1 prevents bone loss by promoting the osteogenic differentiation of BMSCs in osteoporosis rats, suggesting that Hmga1 could be an important therapeutic target for osteoporosis. are.”1
Unfortunately, when Dr. Yihe Hu calls “therapeutic target,” he is referring to a potential new osteoporosis drug that would be developed, marketed and sold by Big Pharma. Nevertheless, new information about the genetic pathways that lead to bone formation is welcome, as it could also prove to have non-pharmaceutical applications.
Short content
A new study identified a genetic pathway that increases bone formation. Researchers discovered that a protein called Hmga1 regulates the expression of genes that instruct bone marrow-derived mesenchymal stem cells (BMSCs) to become bone-building cells. Increasing Hmga1 in rats with induced bone loss led to restoration of bone loss.
3D modeling can provide more accurate assessments of bone health
Researchers in Sweden have developed a method to create a 3D model of a patient’s bones based on information from 2D X-ray images.
The report, published in the Journal of Bone and Mineral Research, concluded that they were able to identify thousands of patients at risk of fractures who would be overlooked by current assessment methods.
Relevant excerpt
Lorenzo Grassi, associate professor of biomedical engineering at Lund University, was responsible for evaluating the method. He explains that the new method uses 2D X-ray images of bone density measurements to produce 3D models of the femur.
“The shift from 2D to 3D is performed using a computer-simulated template that describes how bone geometry and density varies in the population.”
The 3D model of the femur can be used to simulate various situations and scenarios that could have an influence, for example in the event of a fall. Information that makes it easier to estimate the risk of fractures.”2
Grassi developed 3D simulations using data from 400 study participants who had previously undergone X-ray-based bone mineral density assessments. When he compared the accuracy of each method in predicting which patients would break their hip over the next decade, the 3D simulation provided a more accurate prediction.
This new method could provide patients with a more comprehensive understanding of their bone health compared to DXA scans. However, because the modeling uses the information from the 2D X-ray, it would complement rather than replace DXA technology.
Short content
Researchers in Sweden developed a method for creating a 3D model of a patient’s bone from 2D DXA scans. Their 3D model proved to be more effective than DXA scans in predicting fractures.
Evolutionary biology provides new data on bone regeneration
Scientists in Finland have discovered hundreds of non-collagenous proteins in the bone matrix that may play a role in bone formation and regeneration.
Their research, conducted as part of the PhyloBone project, uses the principles of evolutionary biology to identify molecular mechanisms that maintain bone health.
Relevant excerpt
“Since the bone matrix, which constitutes the majority of bone mass, plays both structural and regulatory roles, non-collagenous organic components play a key function in bone regulation. For example, it is known that few non-collagenous proteins, such as osteopontin, play an important role in bone formation. However, the bone matrix consists of hundreds of proteins that are still poorly understood and that may play an important regulatory role in bone regeneration and osteoporosis.
“Our project has identified 255 proteins in 30 species of vertebrates. The aim of the project is to serve as a valuable resource for further research in bone regeneration, osteoporosis and related areas,” says Dr. Puigbò, co-principal investigator of the PhyloBone project.”3
The project will continue to conduct studies to determine the regulatory role of bone proteins. They have shared their data on these understudied proteins with the scientific community, with the aim of encouraging further research and new discoveries in the field of bone matrix proteins.
Hopefully, this research will lead to new knowledge on how bone regeneration can be supported and enhanced through behavioral and lifestyle changes. However, it may also stimulate the development of new drugs against osteoporosis.
Short content
Finnish scientists have identified hundreds of proteins in the bone matrix that may play a role in bone formation and regeneration. They have made their data on these underdeveloped proteins available to the scientific community, which will hopefully lead to more research and new discoveries.
What this means for you
New research offers new insights and information. We can apply this knowledge in our pursuit of stronger, healthier bones.
The connection between the latest scientific research and an informed, drug-free approach to bone health is at the heart of the Osteoporosis Reversal Program. The Save Institute uses scientific research published in mainstream journals to ensure its drug-free approach is the safest and most effective method for reversing and preventing osteoporosis.
As science advances, it increasingly emphasizes the importance of diet, exercise and lifestyle as the key tools for maintaining healthy bones and ensuring a robust, long and independent life.
References
1https://www.revyuh.com/news/lifestyle/health-and-fitness/how-to-avoid-the-risk-of-osteoporosis-study-suggests-a-new-way-to-fight-brittle- bone disease/
I love gardening, tilling the soil, planting little seeds and watching them grow. A few weeks ago, while picking crabgrass from the kale, I found myself thinking about my clients and their concerns about bone health. I was thrilled to think about the extent to which mental and emotional stress robs us of both happiness and bone health. With this thought in mind, a “Garden life” metaphor came to mind. The metaphor was simple and applies to backyards as well as mental landscapes. The metaphor is: “Nourish the desired and remove the unwanted.”
Two weeks later, after attending the revival of Acharya Shunya Roar like a goddess workshop, I was inspired to write this one 6 tips for weeding your mental garden. They are simple “Acharya Shunya-inspired” self-awareness exercises that you and I can use to create inner peace and a mind that works for us, not against us. (In case you haven’t heard of her work, Acharya Shunya is a leading spiritual leader of our time, a best-selling author, a Vedic scholar, and the first female custodian of a 2,000-year-old Vedic wisdom lineage. I had the great fortune to recently interviewed her at the Omega Institute. At the end of this blog, you can learn more about her work and how to enjoy this wise video interview.)
This is how the story goes and here are your 6 powerful tips for creating the bone strength and destiny you desire:
Every spring, six of my friends and I plant a beautiful vegetable garden in the backyard. While none of us are expert gardeners, we enjoy watching the bloom of life and thinking of ways to nourish this new life with fertilizer, water, sunshine and our love. We also keep an eye on weeds as unwanted visitors can easily take over the entire garden if not kept in line. The more we care for our garden, the more beautiful and fruitful it becomes.
The garden-life metaphor
What I realized was that we plant “seeds” in our minds with every thought, belief, desire, and intention. These ‘seeds’ can be life-sustaining positive thoughts that carry an energy of appreciation, happiness, contentment or even love. Or the thought may carry an energy of negativity, blame, anger, worry and even fear. In our mindscape we fertilize these ‘thought seeds’ by the attention we pay to them. Whether we are aware of it or not, what we focus on becomes more powerful in our daily lives and in our mental garden.
Just as we can produce a richer and more beautiful garden if we limit the weeds, we can with awareness control the unwanted “mental weeds” that take up space and spread their vibration throughout our entire mindscape.
And what exactly are ‘mental weeds’?
“Mental weeds” are repetitive thoughts and beliefs that invade and disrupt the natural, calm, peaceful, and happy feelings in our minds. These weeds are disruptive, negative, voluntary mental pop-ups that include fear, self-doubt, anger, worry and anxiety. The mental and emotional negativity of this “thought weed” has been well documented as a contributing factor to many chronic degenerative diseases, including osteoporosis (as described in the Better Bot Solutions Course and my blog, How bot responds to danger).
This mind-body connection is well established. The Bible says that, for example “A cheerful heart is good medicine, but a crushed spirit dries up the spirit bones.(Proverbs 17:22) Even more striking is the 5,000 year old Ayurvedic wisdom that Acharya shared with me. She said that in our conversation another word for ‘health’ in the ancient Vedic texts was ‘happiness’. The crowning achievement of all this came at the end of our interview, when Acharya Shunya applauded me for discovering that worry and fear damage the bone. She talked about the fact that ancient Vedic texts mention this Bone is the strongest material in the body, the strongest, but the only thing that can erode it is negativity. Thinking about those pearls of wisdom fueled my motivation to increase the level of my mental/emotional gardening!
6 tips for weeding your mental garden
Inspired by the Vedic scholar Acharya Shunya
Take inventory of your thoughts.
Experiment with focusing on one thought and recording the “feel” of the thought. Was the thought associated with a feeling of well-being or even contentment? Or was it critical of others or yourself? Was it humiliating to yourself or to someone else? Was it a good feeling?
Ask yourself, “Is this a thought or belief that I want to continue and influence in my life every day?” Or can I just let this article pass?
Be aware and remind yourself that the thoughts you repeat over and over become the strongest weeds.
Do some mental housekeeping.
Remember: you are not your thoughts. You are the witness of your mental wanderings.
With practice you can create a little distance between yourself and your thoughts.
You can become a witness to your thoughts. You can realize yourself as the consciousness behind your thoughts.
As a witness, you then consciously choose which thoughts you want to strengthen and which thoughts you want to let through.
Once again, remember that what you focus your attention on will become stronger in your life.
Remove the thoughts and associated feelings that you would rather not have in your life.
Moreover, you don’t have to hold on to every thought; you have enough left.
In fact, you have about 90,000 thoughts a day, most of which passed through your mindscape yesterday.
As spiritual teacher Eckhart Tolle suggests, it’s a good habit not to take your thoughts so seriously.
Meditate on the wisdom of this ancient Vedic observation that Acharya taught me:
Every action leads to habit.
Every habit builds character.
And character leads to fate.
As she suggests, don’t give space in your beautiful mind to a single thought without purpose.
Make your mind your servant, not your master.
When your mind is in turmoil or overshadowed by worries, stop whatever you are doing.
Take a few deep breaths and shift your attention to what it feels like to breathe in and out.
Creating even a small space between you and your worrying thought calms the mind.
Then ask yourself, “Can I acknowledge this thought and the associated feeling and then let it go?”
Or should I do a reality check to verify whether what I think is actually true?
Or is it time to gather my sovereign power and address the situation?
Be kind and gentle to yourself and others.
Remember that it is the nature of the mind to move quickly, just as it is the nature of the monkey to jump from branch to branch.
You can’t always control your monkey mind.
However, your sovereign self can witness the thoughts, and you realize that you are not your mind.
You can create a gap between your thoughts and emotions and your deepest self.
As you repeatedly rest in this gap, gently sow the seeds of your desires and imagine the mental landscape you desire.
Check your mental/emotional tone every morning when you get up.
Where did your thoughts wander during the night, what are your feelings?
When I wake up cheerful and happy, I am grateful to the great goddess for a refreshing sleep.
If I wake up less cheerful, I immediately call on one of my inspiring spiritual teachers, consciously setting a higher vibration.
You might start by asking yourself: What vibrational tone do I want for today?
Consciously determine the tone you want to spend the day.
And then ask: what can I do to move my energy field in that direction?
There are countless activities that are cutting edge, and the choice is yours. Options include meditation, prayer, reading or listening to uplifting speakers, wisdom teachings or scriptures, taking a sunrise walk, hitting the yoga mat, music, chanting. The tone options are endless. Enjoy it and see what works best for you.
In closing, let me say that this is easier than you might think. As Acharya reminded me, it takes some time to change the constitution/organization of the physical body; you don’t change the bone fragility score overnight. But the constitution/organization of the mind can change in a flash. If you change your mind, you immediately change your life!
So let’s all get started! Do the work, start designing a mind that serves your bones and your greatness! I’ll be there next to you.
Join my upcoming video interview with Acharya Shunya on YouTube on October 5 by clicking Notify Me on my YouTube channel
Acharya Shunya’s website: awakensself.com
The books of Acharya Shunya:
Ayurveda lifestyle wisdom: A complete recipe to optimize your health, prevent diseases and live with vitality and joy, Sounds true, 2017.
Sovereign self: Claim your inner joy and freedom with the empowering wisdom of the Vedas, Upanishads and Bhagavad Gita, Sounds true, 2020.
Shout like a goddess: Every woman’s guide to becoming unapologetically powerful, prosperous and peaceful, Sounds true, 2022.
I am Dr. Susan E. Brown. I am a clinical nutritionist, medical anthropologist, writer and motivational coach speaker. Learn my proven 6-step natural approach to bone health in my online courses.
My latest DXA and TBS report has arrived. As a reminder, in 2005 I was diagnosed with osteopenia and given a script for Fosamax. I refused. I was in my fifties. Now I’m in my seventies. My intention was to implement my 7 pillars of bone health for better results:
Calcium and mineral rich foods
Supplements (Cal Citrate, Vit. D., Vit K2 – Mk7, Dr. McCormick’s Collagen and Mineral Whey)
Bioidentical hormones
Weight-bearing exercise
Stress reduction
Sleep hygiene
Brings joy to my daily life
At that time, Fosamax was a long-term drug. I would have been a long-term user. I am grateful for the work of Dr. Schneider and who has revealed her terrible story below. Because of her work, Fosamax users are now taking a drug holiday.
The story of Dr. Jennifer Schneider
Dr. Jennifer Schneider was standing on a subway in New York City when the train jolted and Schneider felt a kink in her right leg. It was her femur, the strongest bone in the body.
“I shifted to the right to keep my balance and felt a large crack. I felt it in my thigh. There was no doubt that I had broken my femur,” says Schneider, a semi-retired internist from Tucson, whose The fracture was in the upper third of her thigh.
“It’s extremely unusual to break that part of the femur,” she said. “It just doesn’t happen that way.”
Schneider’s femur fracture occurred in October 2001, but it wasn’t until 2005 that she began to suspect the cause of the strange injury: long-term use of the drug Fosamax, which ironically is prescribed to treat and prevent the bone-thinning disease osteoporosis.
Schneider had been taking the drug since 1995, when she was diagnosed with osteopenia, a condition considered by many doctors to be a precursor to osteoporosis.
“The drug suppresses bone loss and in some people, who knows, it may be doing its job too well. It suppresses too much,” Schneider said.
Fosamax drugs from New Jersey-based Merck say there is no evidence of a link between the drug and femur fractures. But in the interest of patient safety, Merck says it voluntarily amended the Fosamax label in July 2009 to include “low-energy femoral shaft and subtrochanteric fractures” in the side effects section of the label. [1]
IMPORTANT:
In June 2023 I will open my:
Pilot program: Strong Bones – Healthy You A comprehensive bone health program – the whole body approach.
Click HERE to schedule a free 30 minute session.
This conversation will determine if my program is right for you.
DXA from IRMA
My ninety-minute pilgrimage to the University of Pennsylvania hospital yielded an excellent DXA.
Below are my results
Great results for my hips and spine – everything is moving in the right direction over time.
Not so much my forearm.
Note the colors in the report. We are looking for green.
VEGETABLE
The color chart below will help you understand the ranges.
T-score less than -1 = Normal | COLOR GREEN
T-score between -1 to -2.5 = osteopenia | COLOR YELLOW
T-score greater than -2.5 = Osteoporosis | COLOR RED
TBS L1-L4 = 1.393 (normal is 1.35 and higher)
Below you will find the Trabecular Bone Score or TBS report of my spine. Simply put, the TBS measures the inner bones, while DXA measures the outer bones. Color falls into the vegetable normal area. My inner bones look good.
DXA spine – Normal range L1-L4 = T-score 0.0
Below is my DXA for my spine. It also falls into the vegetable (normal) part.
Measurement of the spine at DXA 2022
DXA hip –
Femoral neck -1.8 Total left hip -1.1
YELLOW – Osteopenia
Also measures in the normal yellow range. Note the DOT in the yellow section.
Forearm
RED – Osteoporosis
Radius 33% = -2.7
Radius 33% is the size used for the forearm.
Irma’s tracking schedule
Click on the image for a better view.
For my readers who like to track their DXA, below is my tracking chart. The diagram shows the type of machine used. Each machine has a serial number. When looking at a DXA comparison, it is essential to know the DXA machine and its serial number. That serial number can usually be found in the lower right corner of your DXA report. All my tests were on GE Lunar Prodigy with the same serial number.
How to get a good DXA
Hips
The legs are turned inward, allowing a good DXA measurement.
Spine
The box places my back flat on the table
Forearm
Next steps
My annual CMP (Comprehensive Metabolic Panel) blood test next year. This test measures the calcium levels that I monitor.
Dr. McCormick uses blood tests to delve deeper into bone health.
Also, my friend, Dr. Lani Simpson, DC, CCD, who has been in the osteoporosis trenches for decades, before I would get and follow bone markers:
CTX (full name Carboxyterminal cross-linking telopeptide or bone collagen) is a bone resorption marker.
My CTx was:
346 (27-10-22 – Lab Corp)
304 (2/22/22) Quest Labs (within the range offered in my Bone Marker presentation
P1NP (full name Procollagen type 1 N propeptide) measures bone formation. If my doctor does not write a script for this test, I will receive the script through Evexia or Life Extension.
My previous P1NP was 34
Vitamin D: I test twice a year – after summer and after winter
My last test showed 44.9 ng/ml
Dr. Lani Simpson suggested an x-ray of my spine because arthritis makes a DXA look better than it is. My x-ray was taken by Dr. Kim Zambito, who reported mild arthritis in my spine and wrist.
It takes a community.
Forearm
Why is the non-dominant forearm added to the DXA/TBS report?
The spine and hip may have arthritis, but the DXA shows stronger results. The forearm can be a possible indication of problems with the parathyroid gland.
Your forearm consists of 80 to 100% cortical bone. When a person has hyperparathyroidism, too much parathyroid hormone is pumped out. What does that degrade?
That degrades cortical bone more than trabecular bone. And that’s why when you look at someone with hyperparathyroidism, their forearms often have low bone density.
“Primary hyperparathyroidism: Although this is a systemic disease that affects the entire skeleton, the lowest BMD is often the forearm, which may be the only site where the BMD is less than -2.5. In this case, the result should influence the decision regarding the surgical treatment of primary hyperparathyroidism (PHPT).” [i]
Tests show negative for hyperparathyroidism. Bones are complicated.
We are all different
Several members of my Bones Tribe are on medication because it was deemed necessary based on a complete and comprehensive intake and blood work reviewed by their bone doctor. My Bones Tribe members seek other opinions before making a decision about medication based on knowledge versus fear of a decision.
TIPS
My DXA/TBS score was run on:
The Hospital of the University of Pennsylvania
3400 Civic Center Blvd. – Ground floor
Philadelphia, PA
phone: 215-662-3000 to book a DXA (ask for radiology to book your DXA).
My script reads:
DXA bone density, axial CPT 77080
DXA bone density/peripheral CPT: 77081
Includes TBS and peripheral forearm.
I asked for one full colored copy of my reports Before I left.
I have a good feeling about the results.
MEMORY:
I open my:
Pilot program: Stronger bones – Healthy you
My 8-week Comprehensive Bone Health Program – The Whole Body Approach promises to educate you on every aspect of bone health. From DXA/TBS, bone markers, blood tests, calcium rich foods, exercise. You gain knowledge, a deep understanding of the terminology and move on to empowerment.
Click HERE for a free 30 minute consultation to confirm that my program is right for you.
I hope my shared experience is helpful to you and your beautiful bones.
My personal journey to osteoporosis care and awareness in underserved communities By Dr. Tasneem Hassan
My name is Dr. Tasneem Hassan and I work as a general practitioner in Nairobi, Kenya. After graduating in 2019, I started working in a public hospital in Nairobi.
Later I started working at Rayhaan Healthcare, where I met Dr. Mustafa Bhaiji, a consultant radiologist with a special interest in osteoporosis. I also learned about the DXA technology, which further sparked my interest in osteoporosis. As I learned more about my family’s history and observed many people with poor bone mass, I started to pay more attention to it.
This is the story of my grandmother, who fell a few years ago and broke her hip, needing hip replacement surgery and leaving her bedridden for a while. All these difficulties contributed to her death. For starters, we know she had low bone mass, but the lack of a bone DXA scan in Mombasa, Kenya delayed early diagnosis and treatment. She also had dementia and her recovery was difficult. In addition, there is a lack of awareness in our system about osteopenia and osteoporosis, which hinders early diagnosis and prevention. If our thinking about osteoporosis had advanced significantly earlier at the time, she might not have died from the comorbidities associated with the fracture.
Another interaction I had was with my mother, who had already suffered a fracture. She is currently going through menopause and a few months ago she broke her foot as a result of a fall. This could be a stress fracture. But given her age and menopause, higher risk of falls, and history of two fractures, I wouldn’t be shocked if she has poor bone mass, and thus osteopenia. Individualizing care is simple; we do it all the time. We shouldn’t allow people to walk around with untreated osteoporosis because they will eventually stop walking. It’s no longer the 1900s.
Osteoporosis is a disease that roughly causes 8.9 million fractures per yearculminating in one osteoporosis fracture every 3 seconds. One in three women and one in five men those aged 50 and over will experience an osteoporotic fracture. Osteoporosis causes bones to become weak and brittle, causing them to break easily even after a minor fall, bump, sneeze, or quick movement. I have seen people who have fractures that damage them not only physically, but emotionally as well. It reduces their overall quality of life, sometimes resulting in despair and isolation as people reduce social connection or are no longer able to do the activities they used to do. The prolonged loss of freedom and freedom of movement has caused physical, emotional and financial hardship to patients as well as their relatives and friends.
80% of it who have had at least one osteoporotic fracture are not diagnosed or treated for osteoporosis.
As a GP, I tried to read as much as I could after recovering from my pity party, which I felt was tragically avoidable. Over the past few weeks I have been focusing on a study of the prevalence of osteoporosis in our organization, particularly as it relates to ethnicity, age, menopause and risk factors.
Many women experience decreased bone mass after menopause and aging. I am very interested in following up on this group of patients and referring them to the best available care. We also conduct research based on the few DXA scans we have completed to help future generations.
It is also overlooked as a health problem in Africa for several reasons, including:
Overburdened by communicable diseases such as tuberculosis (TB) and human immunodeficiency virus (HIV).
Not long ago there was a widespread belief that osteoporosis and resulting fragility fractures were uncommon among black Africans, but this is no longer the case.
We have come across many people of all races affected by osteopenia. However, the problem remains that there is no African research. This brings the FRAX scoring guideline into conflict because it does not take African race into account.
In our region, healthcare professionals also lack insights about osteoporosis.
Despite advances in scientific research and available therapies and diagnostic techniques, osteoporosis remains a global health problem with potentially disastrous consequences for patients and enormous costs to healthcare systems.
In this context, we can probably all agree that we need to improve osteoporosis treatment and raise awareness in underserved communities.
My goal is for more physicians to be informed about this topic and for this disease to be prioritized alongside other chronic conditions.
This story is part of a support initiative called Voices of Osteoporosis: Stories of Hope and Inspiration. If you have experienced osteoporosis as a patient or caregiver, we invite you to share your story. Your story can inspire others to learn how to protect their ability to live their best life and stay strong. click here learn more.
Antioxidants play a crucial role in protecting our cells from damage. That includes the cells responsible for healthy bone remodeling.
Today we’ll take a closer look at the Master Antioxidant known as glutathione. As the impressive title suggests, glutathione is a uniquely powerful antioxidant.
The studies we will review have shown that it also offers special benefits for building and maintaining strong and healthy bones. You will learn how to increase your glutathione levels and why it is so important to prevent breakages.
Glutathione: the master antioxidant
Glutathione was first accurately described in 1935, but it wasn’t until the 1980s that research into the molecule’s function began to reveal its incredible abilities. At the molecular level, glutathione is a tripeptide, meaning it is composed of three amino acids – glutamate, cysteine and glycine – linked by peptide bonds.
These components combine to form a unique molecule that helps maintain cellular homeostasis or balance. It supports cell homeostasis largely by protecting against oxidative damage. This protective property makes glutathione exceptionally powerful.
Many diseases and conditions are associated with decreased glutathione levels, including Alzheimer’s disease, cancer, chronic liver disease, cognitive disorders, diabetes, Parkinson’s disease, bone loss and more.1
Since glutathione protects cells throughout the body, it makes sense that a deficiency could be linked to several health problems.
Short content
Glutathione is a molecule consisting of three amino acids: glutamate, cysteine and glycine. Combined, they form a molecule that helps maintain cell homeostasis throughout the body. Low glutathione levels have been linked to a wide variety of diseases and conditions.
Where glutathione comes from
Maintaining optimal glutathione levels is essential for good health. Fortunately, every cell has the ability to produce glutathione in a cellular fluid called cytosol, provided it has access to the required precursor amino acids: glutamic acid (glutamate), cysteine and glycine.
The process occurs in two steps and requires special enzymes to complete. Glutathione is then pumped into the mitochondria, the organelles that create the energy that fuels every cell in our body. Glutathione protects the mitochondria against oxidative damage caused by radical oxygen species.
Your body naturally knows how much glutathione is needed to ward off oxidative damage to your cells. But certain obstacles may prevent her from achieving that production.
Without the building blocks of glutathione and the enzymes that enable its production, your body cannot maintain healthy levels of this powerful antioxidant.
Short content
Glutathione, synthesized from its constituent amino acids in a cellular fluid known as cytosol, is then transported to the mitochondria, the energy-producing organelles of the cell. Glutathione protects the mitochondria against oxidative damage.
How to increase glutathione levels
In order for our cells to function optimally and prevent oxidative damage, it is imperative to ensure an ample supply of glutathione in our body. The antioxidant effect directly benefits the health and quality of our bones and our bone remodeling process.
Recent research indicates that glutathione plays an even broader role by maintaining a balanced relationship between osteoclasts and osteoblast cells responsible for bone resorption and formation respectively – mainly by inhibiting osteoclast production. This action naturally increases bone mass.2
These strategies can help us maintain healthy levels of the Master Antioxidant.
Eat sulfur-rich vegetables – Glutathione production requires sulfur, which is found in plant foods such as broccoli, Brussels sprouts, kale, cauliflower, watercress and mustard greens. Studies have linked a diet high in cruciferous vegetables to reduced oxidative stress and increased glutathione levels.
Eat glutathione-rich foods – Foods naturally rich in glutathione, such as spinach, avocados, asparagus and okra, all reduce oxidative stress. Our digestive system is not adept at absorbing glutathione from food, so the glutathione in these foods is not likely to get into our cells. However, because they reduce oxidative stress, they help keep glutathione levels high.
Increase vitamin C – Vitamin C has a similar effect as the glutathione-rich foods mentioned above. It’s a powerful antioxidant itself, so an abundance of vitamin C takes the pressure off glutathione, keeping levels robust. Additionally, studies have shown that vitamin C helps replenish glutathione molecules.3
Eat selenium-rich foods – Glutathione needs selenium to function. Include selenium-rich foods in your diet, such as chicken, fish, brown rice and Brazil nuts. Selenium is a basic supplement in the Osteoporosis Reversal Program.
Include foods high in cysteine – Cysteine, one of the three amino acids that make up glutathione, is found in foods such as whey protein, tuna, lean chicken, lentils, oatmeal, yogurt, carrots, shiitake mushrooms, almond butter and sunflower seeds. Using this building block allows your body to generate more of the master antioxidant.3
Turmeric extract curcumin Curcumin is an extract of the spice turmeric. Studies in animals have shown that curcumin has the ability to increase glutathione levels. Curcumin can be found in a supplement form.4
Take milk thistle – Milk thistle is a plant that contains a collection of compounds called silymarin. Silymarin is known for its antioxidant properties and studies have shown that it increases glutathione levels. 5
Get high-quality sleep – Glutathione, like all antioxidants, fights oxidative stress. Poor sleep quality can increase oxidative stress, making it harder for glutathione to be produced. Prioritize consistent, high-quality sleep to increase and maintain healthy glutathione levels.6
Regular exercise – Exercise helps our body maintain and increase antioxidant levels. Research has shown that combining cardio training with strength training has the most beneficial effect on glutathione levels. 7
Short content Keep glutathione levels high to protect your bone remodeling process. See the list of strategies above, which includes dietary changes, supplements, sleep quality, and regular exercise.
What this means for you
You have the ability to equip your body with the essentials to protect itself from oxidative damage. Every cell in your body is ready and able to produce the Master Antioxidant if you provide the right materials and conditions.
For tips on incorporating foods rich in sulfur, selenium, vitamin C and glutathione into your diet, try Bone Appétit, the Save Institute’s pH-balanced cookbook and meal planner. For help building a regular exercise routine you love, try SaveTrainer, the Save Institute’s online video training platform.
You’re not the only one making healthy changes to improve your health. Find the support you need, in whatever form it takes, and celebrate that you have the wisdom to use the resources available to you!
Perhaps one of the most challenging aspects of motherhood with achronicillness is helping your children understand what’s going on with your body and encouraging acceptance about how your illness affects them. How can you help them develop empathy for what you are experiencing, especially if your illness is invisible? Where is the line between being honest and worrying them? What’s the best way to address their concerns in child-friendly language? This is a topic that will probably need to be an ongoing conversation in your family – and sometimes reading a book together can help!
Here’s a list of all the children’s books we’ve reviewed on our site to make it easier for you to browse all the options. All of these books can be considered tools to help children cope with having a parent with a chronic illness, and often they can be helpful even if the specific diagnosis mentioned is not yours. But please check out each individual review to find out if the book is right for your family!
Review of: Aunt Barby’s invisible, endless Owie by Barbie Ingle and Tim Ingle
Review of: How do you care for a very sick bear? by Vanessa Bayer
Review of: How many marbles do you have? Helping children understand the limitations of people with chronic fatigue syndrome and fibromyalgia by Melinda Malott
Review of: In my heart – A book full of feelings by Jo Witek
Review of: Mommy has to stay in bed by Annette Rivlin-Gutman
Review of: Mom Too bad by Rosana Sullivan
Review of: Mom goes to the hospital by Josie Leon
Review of: Mom, what’s wrong? Through Jessica Hensarling
Review of: My special butterfly by Kelli Roseta
Review of: Noah the Narwhal – A story of ups and downs by Judith Klausner
Review of: Ravyn’s Doll – How to Explain Fibromyalgia to Your Child by Melissa Swanson
Review of: Some days (board book) by Caitlyn PW Jones
Review of: Some days: a story about love, ice cream and my mother’s chronic illness by Julie A. Stamm
Review of: What does Super Jonny do when mom gets sick? by Simone Colwill
Review of: When mom is sick by Ferne Sherkin-Langer
Review of: When Pete’s father got sick by Kathleen Long Bostrom
Review of: Why does mommy hurt? Helping children cope with the challenges of having a caregiver with chronic pain, fibromyalgia, or autoimmune diseases by Elizabeth M Christy
I am Dr. Susan E. Brown. I am a clinical nutritionist, medical anthropologist, writer and motivational coach speaker. Learn my proven 6-step natural approach to 
