Natural Health News for June 2010
Strong Bones Prevents Osteoporosis
by Michelle Aultman
Nearly ten million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease without any symptoms, osteoporosis affects about 20 percent of men and 80 % of women. Because the bones gradually become weaker, they are more likely to break from a minor fall or, if left untreated, even from something as simple as a sneeze. The most common fracture sites are hip, wrist and spine, although any bone in the body can be affected.
A diagnosis of osteopenia or osteoporosis may be scary, leading a number of people to stop exercising due to fear it will cause fractures. The simple truth is that people with low bone mass should try to exercise regularly. Being active has been shown to not just help prevent osteoporosis, but slow bone loss once it's already begun.
Before beginning an exercise program, you should check with your doctor for guidelines, as level of bone loss determines exactly what workout is best. Physicians can assess density of bone and fracture risk by scanning your body with a special type of X-ray machine. As well as exercise, treatment may include dietary modifications and/or estrogen replacement therapy. The more knowledge you have relating to this condition, the more you can do to help prevent its onset.
To create strength and bone mass, both weight-bearing and resistance training work outs are ideal. Weight-bearing exercises are those that require the bones to fully support your weight against gravity. Examples are walking, jogging, stair climbing, dancing or using an elliptical exercise machine. Weight-bearing activities include walking 3 x a week. Non-weight bearing exercises include biking, swimming, water aerobics and rowing. Strength training places mechanical force (stress) on the body, which in turn increases density of bone. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance when you become stronger.
It is usually highly recommended that folks with osteoporosis avoid the following types of activity:
* Step aerobics and high-impact activities such as running, jumping, tennis.
* Activities that involve rounding, bending and twisting on the spine.
* Moving the legs sideways or across the body, especially when performed against resistance.
* Rowing machines, trampolines.
* Any kind of movement that involves pulling on the head and neck.
Exercise Tips:
* Even if you do not have osteoporosis, you need to check with your medical provider prior to starting an exercising program.
* Make sure to warm up before beginning and cool down at the conclusion of each exercise session.
* To find the best benefit to your bone health, combine a number of different weight-bearing exercises.
* As you build strength, increase resistance, or weights, instead of repetitions.
* Remember to drink a lot of water whenever exercising.
* Vary the types of exercise that you do weekly.
* Combine weight bearing and resistance exercise with aerobic exercises to help you increase your overall health.
* Bring your friend along to assist you keep going or better yet, bring your family and encourage them to be healthy.
* Add more exercise to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office instead of emailing.
Put LIVE into action!
L - Load or weight-bearing exercises make a difference for your bones
I - Intensity builds stronger bones.
V - Vary the types of exercise and your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue in to the future!
Certain factors boost the likelihood of developing osteoporosis. While a few of these risk factors are controllable, others aren't. Risk factors that could be controlled are:
- Sedentary lifestyle, excess intake of protein, sodium, caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines.
- Body size (small frame), gender, family history and ethnicity are risk factors that cannot be controlled.
- Women can lose nearly 20 percent of their bone mass in the five to seven years after menopause, causing them to be more vulnerable to osteoporosis.
It's never too soon to start considering bone mineral density. About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys. Much of the reserve of healthy bone is built in youth and before the age of 30. Women might be more subject to an inadequate foundation process at this time than men.
Sufficient calcium intake, a comprehensive diet with a good amount of vegetables and fruit and load-bearing exercise will be the recommendations for solid bone growth when you're young. Then, with continued exercise into old age - and this applies to men as well -- bone density decline could be kept to a minimum.
Although women are the main focus of information about osteoporosis and low bone density (osteopenia), some men are also seriously afflicted by this condition.
Even if you do all of the right things your genes can present you with bones that are susceptible to osteoporosis. This is even a greater reason to maximize your lifestyle to prevent poor bone health!
Michelle Aultman writes for the blog: www.ellipticalmachines.net, her personal blog devoted to sharing tips for prevention of osteoporosis through home fitness.Author's note: The information provided on this post are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her health practitioner. Michelle has no commercial intent and does not accept direct source of promotion coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial common sense and is not driven by an advertising and marketing purpose.
Healing Rituals
by Andrea Chervenak
based on the book Earth Is Her Sweet Spot
by Ellae Elinwood, Mary Lanier, Katie Garland Noble
Being close to nature in a nurturing way always helps us feel better. Ellae Elinwood, Mary Lanier, and Katie Garland Noble are authors of a new book, Earth is Your Sweet Spot...a woman’s guide to living beautifully. I was fortunate enough to be able to read an advanced copy of this wonderful book (available for sale in August) and asked the authors for permission to share my favorite section of the book with you.
Excerpts from the Rituals chapter, Earth is Your Sweet Spot:
The ancients devised effective rituals that facilitate harmony both within oneself and within life. Their genius lives in their ability to easily put humans in balance with the changes of Earth and the Universe. Many of the essential practices of rituals have been lost. Losing the original and deeper intent of rituals has been a great disadvantage to humanity because these practices can enable us to adapt gracefully to life changes while still remaining empowered, self-contained beings.
Through ritual a woman gains the strength of alignment with Earth, and with her ground in place, she is full of generosity and acceptance of all of the gifts that await her in her human endeavors. To be effective rituals have to be performed with a clear understanding of the correct elements. It is inspiring to align one’s intent with Earth’s capacity for manifesting. This is the decisive value of ritual.
The characteristic of all effective Rituals is that they facilitate effective interaction. They will help develop your personal interaction with Earth.
Here are a few of my favorites of many wonderful rituals you will find in the book :
The Eating Ritual
Prior to eating, when your food is in front of you, take a moment to place your hands around the food, or connect your energy to the food. Softly command that the food put itself in harmony with your body. You may wish to offer a prayer, or some words of Thanksgiving.
The Breathing Ritual
Take ten or more deep inhalations and exhalations. This is a breath experience. The importance lies in releasing and interacting with the breath. You may choose to focus on a certain area of the body that you feel needs nurturing, attention, or healing. You may want to visualize a favorite mountain, field, beach break or another place in nature to engage with its essence.
Focusing on the Day
As you get ready to launch into your day ask yourself what you intend to make come alive in life today. For example, you might want to dedicate your day to love or stability, or to the cup being half full. You may want to ask your dream life to assist you in how to make it happen. You may also want to incorporate the Breathing Ritual or create your won. Then give thanks to the generosity of Earth. Serve Earth by generating beauty.
For more information about Earth is Your Sweet Spot visit: www.earthisyoursweetspot.com
About the authors: Ellae Elinwood is a student and teacher of the unity of the body, mind and spirit; and an author of 5 books on the subject. Her email address is elinwood@aol.com. Mary Lanier is a teacher, healer and writer and was a psychotherapist for 25 years. Katie Lanier is a screenwriter, author, actress, and Vice President of Angelic Productions.
Things To Try When You've "Tried It All"!!
by Andrea Chervenak
I went from one doctor to another searching for answers - trying to find out why one day I was in perfect health, and the next I didn't have the strength to get out of bed. Symptoms of overwhelming fatigue, dizziness, and extreme weakness were so debilitating, I could barely function. Six months later I met with an infectious disease doctor who finally offered me a diagnosis of Chronic Fatigue Syndrome. Unfortunately I discovered that there was no magic cure for CFS and that this, along with many other medical conditions, are not well understood by medical science...they are diseases with no known cause or cure.
And so I began the process of researching traditional and alternative treatments and techniques...trying anything and everything that I thought might help. Most didn't, but some did, and I share them with you here. Before beginning any new treatment protocol, or making any lifestyle changes, it is probably wise to do a thorough evaluation of your current lifestyle and habits. Look at everything from the foods you eat to how much exercise and sleep you get. If you are convinced you are doing "all the right things" and are still in search of answers, consider the following:
If you suffer with undiagnosed fatigue, or dizziness, muscle aches, neck/back pain, headaches, high blood pressure, or depression:
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You may want to consider having an evaluation done by a NUCCA (National Upper Cervical Chiropractic Association) trained chiropractor, or other C-1 alignment specialist. These specially trained chiropractic physicians specialize in the treatment of Atlas Subluxation Complex, which is a misalignment of the C-1 vertebrae that connects the brain stem and spinal cord. When the C-1 is misaligned a variety of bodily functions can be negatively impacted as this area of the brain is rich in nerve endings that are responsible for communication with the rest of the body. Disruption of these signals can result in a host of physical and emotional symptoms. This is a specialized treatment and not all chiropractors are trained to do it. Read Article: Atlas Subluxation Complex.
If you find you are always tired, particularly after eating...have issues with bloating or gas, constipation or diarrhea...or suffer with headaches, congestion, or just feel off much of the time:
You may be struggling with Food & Chemical Sensitivities. A sensitivity is a less severe form of allergy, and because symptoms are often more subtle, and in some cases have a delayed onset, people are often unaware of what they are sensitive to. In addition to food sensitivities you can also have sensitivity to non-food items. Culprits can range from household items to chemicals. Don't overlook things like new carpeting, draperies, paints, furniture, even beds & bedding as they are usually are made or treated with toxic chemicals that can cause sensitivity and health problems! If your symptoms started after you painted or carpeted your home, got new furniture, or had your lawn or home treated with pesticides, it is possible you are suffering with chemical sensitivities.
I found that in addition to being sensitive to certain foods (gluten foods, peanut butter, sugar) I also have sensitivities to metal, some fragrances and essential oils, and some chemicals. Eliminating or reducing exposure to these things has greatly enhanced my overall health and sense of well-being.
If you suspect you have a food sensitivity but are not sure which food(s) are causing your symptoms begin keeping a food diary to see if you can identify any triggers. Keep in mind that symptoms can occur up to 48 hours later, though typically you will notice a reaction sooner. Also pay closer attention to how you feel after eating foods you suspect may not agree with you. Compile a list of suspect foods and try eliminating them one at a time. Do not eat or drink that food/beverage for at least one to two weeks (it takes 4 days for your body to completely eliminate the food). If your symptoms subside then gradually reintroduce the item to see if your symptoms return. Then move on to the next item until you are able to pinpoint your triggers!
Sensitivity to non-food items can be more difficult to determine. If possible remove the suspect item(s) and see if you feel better (it can take a little time for your body to acclimate and for you to notice a difference).
If you suspect you have a food or other sensitivity there is a simple technique that can help you to quickly determine if in fact you are having a negative reaction to it. Muscle Testing is an effective way to test your body’s reaction to almost anything. This simple method can be done anywhere, at any time, to help you identify foods, supplements, virtually anything – and your body's responds to it. Read more about Muscle Testing and Sensitivities/Allergies.
If you’ve tried everything you can think of and still suffer with physical symptoms, consider the possibility that there are unresolved emotional issues that are the culprit:
Emotional trauma and upset can be stored in the body and create energy blocks that lead to imbalance, and ultimately illness. EFT (Emotional Freedom Technique) is a very simple, yet powerful tool for “tapping” away everything from physical symptoms to addressing underlying emotional issues. EFT involves tapping on acupressure/acupuncture points that impact the energy that flow throughout our bodies. It is easy to learn and do yourself, but working with an EFT practitioner can greatly enhance your results. Learn more about EFT.
If you are struggling with chronic symptoms as well as head, neck and back injuries, insomnia, fatigue, headaches, poor digestion, anxiety, TMJ, vertigo, autism, and dyslexia, consider Cranio-Sacral Therapy:
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Cranio Sacral Therapy is a gentle, hands-on method of evaluating and enhancing the functioning of a physiological body system called the cranio-sacral system. I have found it very helpful for moving blocked energy, and balancing my body. Treatment can help to release restrictions in the cranio-sacral system to improve functioning of the central nervous system enhancing overall health and resistance to disease. For more information: Cranio-Sacral Therapy
Stress: we all have it, but learning to reduce and cope with it can ultimately lead to healthier, happier and more peaceful living.
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The key to reducing stress is often connected to learning how to live in the present moment…to let go of the past, and to stop worrying about what may or may not happen in the future. It isn't always easy to do, but I can tell you from personal experience that doing so can have very a very positive impact on your life. If you are looking for ways to de-stress and live a calmer, more peaceful life, read these articles: Stress Meditation & Relaxation Breathing Exercises.
Andrea Chervenak is the founder of Heal With Hope and Wear Your Intention (eco-friendly inspirational t-shirts). Read Andrea's Story.
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Send questions or comments to: Andrea@HealwithHope.com